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Beginners Strength/Weight training Circuit - Zone 1

Beginners Strength/Weight training Circuit - Zone 1

The aim of Zone 1 is to strengthen all major muscle groups and build a solid base to move onto Zone 2 which will increase your muscle tone further. Providing you with a good overall strength, muscular endurance and cardiovascular fitness.

Aims:
1. Get Started or resume previous training
2. Build a solid base of strength
3. Increase muscle tone and strength
4. Increase muscle endurance.

Things to bear in mind:

• Concentrate on the feeling of the movement, focus on the contraction of the muscle resisting the weight as you return it slowly to the starting position.
• Perform each repetition taking the muscle from its fully extended position to its fully contracted position (you will be halving your results if you do not do the above).
• To find the right tempo - count to 2 as you life the weight, count to 3 as you lower the weight.
• Visualise your muscle contract and relax will help with your technique and do more reps.

The Progression
During Zone 1 you will gradually step up the intensity. During the first 2 weeks, you will perform a single set of each exercise. For the next 3 weeks - two sets of each exercise which will increase the intensity and in turn, muscle strength and endurance.

The Work out - 2 x a week.

Complete the circuit twice, taking no longer than 45 mins (excluding warm up and stretching) with 30 secs rest between exercises.
Choose weights that allow you to complete the given amount of repetitions and the last 1-2 reps should feel reasonably difficult. If you can complete any set easily you need to use a heavier weight. If you cannot complete the set of you feel an intense burn in your muscles you need to select a lighter weight. Complete the work out twice a week.

Weeks 1-6: Workout 2 x a week
No. of Circuits: 2
Workout time: 30-45 mins (excluding stretching and warm up)
Rest:allow approx. 30 seconds rest in between sets, 30 secs between exercises and 1-2 mins between circuits.
Tempo: 2 counts for lifting, 3 counts for lowering

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