Types of training to improve muscle tone, fitness and or body mass
Cardio workout that is for a timed duration keeping heart rate measured moving at a steady pace.
Whilst moving at a steady pace add in random spurts of speed for random durations for duration of workout.
Interval training:
moving at a steady pace to begin, then increase speed for a set time then slow to original speed for same time. (30 seconds fast 30 seconds slow) for the workout duration.
Super sets:
This is performing a set number of repetitions of an exercise then move straight on to the next exercise without rest. (chest press 1 set of 15 reps then bent over row 1 set of 15 reps).
Tri set:
Are the same in principle as super sets except you do 3 in a row. (shoulder press 1 set of 15 reps, then tricep French press 1 set of 15 reps, then barbell bicep curl 1 set of 15 reps).
Giant set:
Same again in principle as tri sets except you do 4 in a row (barbell squat 1 set of 15 reps, then standing calf raise 1 set of 15 reps, then tricep dumbbell kickbacks 1 set of 15 reps, then sissy squat 1 set of 15 reps).
Resistance band/tube:
these are a gym in you're pocket, like having a barbell or dumbbell on hand. perfect for holidays or when no gyms are available, especially business people who travel but still want to exercise. A full body workout can be done using this piece of equipment.
Core and stability:
Exercises that are done to strengthen you're abdominals and transverse abdominals also. some exercises that are key to this are.. bar oblique twists, dumbbell side bends, crunches, the bridge, plank, side plank, mountain climber and superman. Using a stability ball will considerably help to strengthen core.
Boxing techniques to music. The session is high intensity cardiovascular and body weight exercises. will always get you're heart beating at the correct rate for ultimate fat burn!! also whilst exercising and having fun you will be learning how to protect yourself and how to box left and right handed.
Circuit training:
Cardiovascular and resistance exercises put together using multiple equipment or no equipment, such as barbell, dumbbell, resistance bands and step boards to name a few. Also cardiovascular exercises such as butt kicks, knee ups, star jumps, jumps squats and bicycle. It is a work at you're own pace session.
Body pump:
This is a high intensity workout using fast paced dance music involving working the whole body with a barbell, including abs. With sets and reps pretty much to failure following the instructors lead and speed with rest intervals throughout.
Don't drop the barbell:
Similar to body pump with a difference, once you start pumping out the reps you will not be allowed to drop the barbell until the workout is done. A step up in intensity from body pump.
Great cardiovascular exercise, using beachfront aprons and a giant skateboard. Don't worry no tricks, just foot pushing to build up a cruising speed to get a great cardiovascular and core workout.
Pre and post pregnancy exercise:
A gradual process of decreasing cardiovascular and resistance exercises as the weeks draw closer to baby time. Then after a few weeks off starting a gradual process of increasing daily activities to build up core and body strength back to fitness.

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