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FEMALE 8 WEEK BEGINNER TRAINING PROGRAM PDF
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FEMALE8 WEEKS
BEGINNER TRAININGPROGRAM
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This information contained herein is for informational and entertainment
purposes only and is not intended as medical advice nor is it a substitute for
professional advice, diagnosis, or treatment of any disease or condition.
Consult your physician or health care practitioner before beginning any
nutrition, supplementation or exercise program. 1UP Nutrition, LLC (“1UP”) does
not assume any liability for the information provided herein. Any application of
the recommendations or use of the information contained herein is at your
discretion and sole risk, and you specifically waive any right to make any claim
against 1UP, its officers, di-rectors, employees, agents or representatives as the
result of the use of such information. All content and information contained
herein is provided “as is” and 1UP makes no guaran-tees whatsoever regarding the
accuracy of the information provided. To the fullest extent permissible by
applicable law, 1UP disclaims all warranties, express or implied, including but
not limited to, implied warranties of merchantability and fitness for a
particular purpose. Under no circumstances shall 1UP, its officers, directors,
employees, agents or representa-tives, be liable to you or any third-party for
any indirect, consequential, incidental, special or punitive damages, whether in
contract or in tort, including negligence, arising in any way from the use of
the information or the results of the use of the information provided
herein. The information contained herein has not been evaluated by the Food and
Drug Administra-tion nor is it intended to treat, diagnose or prevent any
disease. All content contained herein is subject to copyrights owned by 1UP
Nutrition, LLC and other entities. Any reproduction, retransmission, or
republication of all or part of any information contained herein is expressly
prohibited. All other rights reserved. © 2018 1UP Nutrition, LLC. All Rights
Reserved. Reproduction without permission prohibited.
LEGAL DISCLAIMER & COPYRIGHT NOTICE
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BENEFITS
WEIGHT LIFTING
Muscle Building, Strength Gains, Endurance, and Fat Burning
CARDIO
Heart Health, Endurance, and Fat Burning
IN THE GYM
WARM UP
5-15 minutes of light cardio and stretching. Examples include Treadmill,
Elliptical, Running, Biking, Walking, or a Light Jog
REP RANGES
Increase weight each set if possible. Always use a weight that is challenging
where the last few reps lead to failure (not being able to complete any more
reps without breaking form).
REST PERIODS
Should be between 1-1:30 minutes
COOLDOWN
5-15 minutes of light cardio and stretching
CARDIO
Cardio is always first thing in the AM (fasted) or immediately after a weight
training session
PROPER REST AND SLEEP
6-8 Hours of sleep is optimalMuscles are broken down in the gym and repair
outside through proper rest, nutrition, and supplementationSunday is always a
Rest Day
FEMALE 8 WEEKBEGINNER TRAININGPROGRAM
INTRO
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HIIT Cardio (High Intensity Interval Training) Involves short bursts of high
intensity (45-60 seconds) followed up by 2-1 minutes of low intensity cardio.
You alternate between these two levels until the end of the ses-sion. For
example, sprinting (going as fast as you can) for 45 seconds, then walking for 2
minute is High Intensity Interval Training Cardio. HERE ARE 2 GREAT HIIT CARDIO
OPTIONS
HIIT CARDIO ON ELLIPTICAL
1)
Start with Resistance and Ramp Incline at 50%
2)
Go as fast as possible for 45-60 seconds
3)
Go at steady speed for 2 minutes (catch your breath)
4)
You alternate between #1 & #2 until the end of the session*As fitness levels
improves increase resistance and ramp incline *As your fitness level improves and
you are able to recover faster than the suggested time, reduce the time that you
spend in the recovery phase (#2) from 2 minutes to 1.5 then 1 minute
HIIT CARDIO ON TREADMILL
1)
Run 45-60 seconds at 8 mph
2)
Followed by 2-minute walk at 4 mph (catch your breath)
3)
You alternate between #1 & #2 until the end of the session *As fitness levels
improves increase #1 pace to 10-12 mph *As your fitness level improves and you
are able to recover faster than the suggested time, reduce the time that you
spend in the recovery phase (#2) from 2 minutes to 1.5 then 1 minute
PERFORM FIRST THING IN THE AM FASTED CARDIO(ON EMPTY STOMACH) OR IMMEDIATELY
POST-WORKOUT
HIIT CARDIO
(HIGH INTENSITY INTERVAL TRAINING)
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