5 Weeks Training Program to Beach Body
Craving for the Beach Body that you always wanted?
Need a Personal Trainer But could not afford one?
Need someone to guide you even when you are at home?
Now you can have all these with our 5 week Fitness Program!!
Benefits of our 5 week Fitness Program:
Tested and Proven.
Specially designed by ACE Personal Trainer and Bootcamp Virgins FOUNDER.
Cost-effective and much cheaper than getting a Personal Trainer.
Burn up to 1000 calories per session.
Easy to perform exercises.
Content
1. Introduction
2. Chapter 1: Beginner Stage
3. Chapter 2: Intermediate Stage
4. Chapter 3: Survivor Stage
5. Nutrition Tips
6. Health & Fitness Tips
7. Conclusion
This book is only for a guide to the user. The author of this book will bear no responsibility for any injuries / accident / death as all the exercises are carefully designed to minimize the risk and customers are to execute the exercise at their own risk.
Introduction
The 5 week Training Program to Beach Body is specially designed by Fidi Firdaus, FOUNDER of Bootcamp Virgins and also an ACE Personal Trainer. Having training dozens of clients during his Personal Training days and creating lots of Fitness programs, he has decided to create one Fitness Program for the majority. The program is designed for individuals who are already into fitness or just beginning to start a Fitness Program for themselves.
Throughout the 5 weeks, participants will be given a Fitness Program to follow and also a video done specially for you. The exercises can be done either indoor or outdoor. Equipment use is only used car tires and self-made sandbags. The exercises are all simple to perform, can be done anywhere and just need a short period of time to perform. This will benefit those who have a busy schedules but wanting to exercise.
For just fraction of a cost of hiring a Personal Trainer, you can be assured of the quality of the program. Furthermore, you can perform the exercise at your own comfortable timing without anyone making a schedule for you. Last of all, always remember to consult your physician first before starting any fitness exercises. I wish you success in your 5 weeks journey to your Beach Body and do remember:
“Success is for those who Persevered.”
Best of Luck,
Fidi Firdaus
Author
Ace Personal Trainer
Bootcamp Virgins Founder
Chapter 1: Beginner Stage
There will be 5 sessions in this stage.
1st Session
Warm up (Dynamic Stretches followed by 5 min warm up jog)
Circuit Training:
Rear Lunges
Front Lunges
Side Lunges
Twisting Lunges
Prone Row
Mountain Climber
Rower
Flutter Kick
Burpees
Push ups
*Perform 20 seconds on each exercise.
* Rest interval will be 40 seconds in between exercises.
Cool down (Static- Active Stretches)
2nd & 3rd Session
Warm up (Dynamic Stretches followed by 5 min warm up jog)
Go for a 1 km run in 10 minutes.
Static Exercises
Forward lunges
Mountain Climber
Bicycle Crunches
Rower
Flutter kick
Buddha clap
Twisting lunges
Squat Bender
Glute Kick Back
Plank Push ups
*Perform 20 seconds on each exercise.
* Rest interval will be 40 seconds in between exercises.
Cool down (Static- Active Stretches)
4th Session
Warm up (Dynamic Stretches followed by 5 min warm up jog)
Circuit Training:
Forward lunges with Lateral Raise
Mountain Climber with Hand on Tire
Reverse Crunch
Rower
Front Plank (20 sec)
Side Plank (L/R 20 sec)
Buddha Clap + Front clap
Tire Push
Tire Slam
Tire Sprint
*Perform 20 seconds on each exercise.
* Rest interval will be 40 seconds in between exercises
Cool down (Static- Active Stretches)
5th Session
Warm up (Dynamic Stretches followed by 5 min warm up jog)
Circuit Training:
Tire pick up form Point A to Point B
Tire Hurdles
Stepping Tires followed by 50 metre sprint
Tire Squat
Tire Lunges
Twisting Tire Lunges
Tire Push
Tire Slam
Tire Sprint
Tire Push Ups
*Perform 20 seconds on each exercise.
* Rest interval will be 40 seconds in between exercises.