ADVANCED
Before You Start
This exercise program is designed for people who have completed the first twelve weeks of both the Beginners and Intermediate exercise regiments as part of their daily lifestyle routine.
Firstly, take the time to CONGRATULATE yourself!
You're now well on your way to healthier lifestyle habits!
This Advanced exercise program will help participants build upon the gains they have already made over the last twelve weeks. The program is divided into a seven day cycle, which makes it easy to follow. Three days of the week are dedicated to cardiovascular training and three days of the week are dedicated to muscular and strength development.
NOTE: Exercises are listed by sets and repetitions, thus "3 x 8" means 3 individual sets of that exercise, doing 8 repetitions of that exercise per set.
Day One
Muscle group — Back
Begin with 10 minutes of stretching exercises from head to toe
| Muscle group | Exercise | Reps & Sets |
| Abdominal | Crunches | 3 x 30 |
| Back | Lat Pulldowns Long bar | 4 x 8 |
| Back | Dumbell Pullovers | 2 x 8 |
Day Two
Cardiovascular Training
Begin with 10 minutes of stretching from head to toe
Walk at a rapid pace for 40 minutes
Day Three
Muscle group — Chest
Begin with 10 minutes of stretching exercises from head to toe
| Muscle group | Exercise | Reps & Sets |
| Abdominal | Crunches | 3 x 30 |
| Chest | Bench Press | 4 x 8 |
| Chest | Dumbell Flyes | 2 x 8 |
Day Four
Cardiovascular Training
Begin with 10 minutes of stretching from head to toe
Walk at a rapid pace for 40 minutes
Day Five
Muscle group — Legs
Begin with 10 minutes of stretching exercises from head to toe
| Muscle group | Exercise | Reps & Sets |
| Abdominal | Crunches | 3 x 30 |
| Quadriceps | Full squat | 4 x 8 |
| Hamstrings | Hamstring machine | 2 x 8 |
Day Six
Cardiovascular Training
Begin with 10 minutes of stretching from head to toe
Walk at a rapid pace for 40 minutes
Day Seven
Day off, take a rest...your muscles will thank you for it!