REFLEX + RENDER FOIL + 185C

RAPID FAT LOSS

TRAINING PROGRAMME FOR WOMEN
Follow this 5-day training programme for the next 12 weeks. You can do these exercises at home or at your gym, depending on
your circumstances. Refer to the Training Tips of each stage to adapt the training slightly. If you can’t do the weight and cardio
training in one session, you can split it into two sessions - preferably cardio in the morning and weight training in the evening.

C SS
Circuit: Complete each exercise directly SuperSet: Completing 2 exercises directly
after the previous with no rest in be- after each other with no rest in between.
tween until all exercises have been com- After both exercises have been completed
pleted. This is one set. Rest 1 - 2 minutes that counts as one set of the SuperSet.
between each set.

TS
Tri Set: Completing 3 exercises directly after one another
with no rest in between. After all 3 exercises have been
completed, that counts as one set of the Tri Set.

HIIT
High Intensity Interval Training is a style of cardiovascular
training whereby repeated bouts of short duration, high
intensity exercise is combined with periods of low inten-
sity intervals used as active recovery.

“STRIVE FOR
PROGRESS, NOT
PERFECTION.”
 REFLEX + RENDER FOIL + 185C

TRAINING PROGRAMME FOR WOMEN

MONDAY

C C C
B
A A

B B

BOX JUMP / 30s JUMP ROPE PRISONER SQUAT TUCK JUMP/ 30S JUMP ROPE
SETS: 3 | REPS: 10 | REST: 0 SETS: 3 | REPS: 15 | REST: 0 SETS: 3 | REPS: 10 | REST: 0

C C B C
C
A

A C
A B
B

BURPEES WALKING LUNGE SPLIT JUMP / 30s JUMP ROPE

SETS: 3 | REPS: 10 | REST: 0 SETS: 3 | REPS: 10 PER LEG | REST: 0 SETS: 3 | REPS: 5 PER LEG | REST: 0

C HIIT

HIIT CARDIO:
A B A B
15 MIN
4 MIN WARM UP,
2 MIN COOL DOWN
1 MIN INTERVALS

SINGLE LEG HIP RAISES SWISS BALL CRUNCHES

SETS: 3 | REPS: 10 PER LEG | REST: 120s SETS: 5 | REPS: 25 | REST: 30s-60s
 REFLEX + RENDER FOIL + 185C

TRAINING PROGRAMME FOR WOMEN

TUESDAY
SS SS SS
1 1 2

A B
A
B

A B

LAT PULL DOWN WIDE GRIP TRICEP PUSHDOWN SEATED ROW

SETS: 3 | REPS: 10 | REST: 0 SETS: 3 | REPS: 10-12 | REST: 60s-120s SETS: 3 | REPS: 10-12 | REST: 0

SS SS SS
2 3 3

B
A B A A B

TRICEP KICKBACK SETS: 3 BARBELL BENTOVER ROW BENCH DIPS SETS: 3

REPS: 10-12 PER ARM | REST: 60s-120s SETS: 3 | REPS: 8-12 | REST: 0 REPS: FAILURE | REST: 60s-120s

SS
4 B
SS
4
HIIT
A

A B HIIT CARDIO:
15 MIN
4 MIN WARM UP,
2 MIN COOL DOWN
1 MIN INTERVALS

SEATED CALF RAISE STANDING CALF RAISE (BODY WEIGHT)

SETS: 3 | REPS: 10-12 | REST: 0 SETS: 3 | REPS: 25 | REST: 60s-90s
 REFLEX + RENDER FOIL + 185C

TRAINING PROGRAMME FOR WOMEN

WEDNESDAY

SS SS SS
1 1 2
A B

A B A B

DUMBBELL BENCH PRESS DUMBBELL BICEP CURL DUMBBELL INCLINE PRESS

SETS: 3 | REPS: 8-12 | REST: 0 SETS: 3 | REPS: 10-12 | REST: 60s-120s SETS: 3 | REPS: 10-12 | REST: 0

SS SS SS
2 3 3

A B

A B
A

DUMBBELL HAMMER CURLS WIDE PUSH UPS CONCENTRATION CURLS

SETS: 3 | REPS: 8-12 | REST: 60s-120s SETS: 3 | REPS: FAILURE | REST: 0 SETS: 3 | REPS: 6-8 | REST: 60s-120s

HIIT
A B

HIIT CARDIO:
15 MIN “EXCUSES
4 MIN WARM UP,
2 MIN COOL DOWN DON’T BURN
1 MIN INTERVALS CALORIES!”

LEG RAISES
SETS: 5 | REPS: 25 | REST: 30s-60s
 REFLEX + RENDER FOIL + 185C

TRAINING PROGRAMME FOR WOMEN

THURSDAY

SS SS SS
1 1 B
2
A
B
A

ARNOLD PRESS PLANK LATERAL RAISES

SETS: 3 | REPS: 8-10 | REST: 0 SETS: 3 | REPS: 60s | REST: 60s-120s SETS: 3 | REPS: 10-12 | REST: 0

SS A B
TS B
TS
2 1 1
A
A B

REVERSE FLYES FRONT RAISES DUMBBELL SHOULDER PRESS

SETS: 3 | REPS: 10-12 | REST: 60s-120s SETS: 3 | REPS: 10-12 | REST: 0 SETS: 3 | REPS: 6-8 | REST: 0

A B
TS
1
HIIT

HIIT CARDIO:
15 MIN “IF IT DOESN’T
4 MIN WARM UP, CHALLENGE
2 MIN COOL DOWN
1 MIN INTERVALS
YOU, IT DOESN’T
CHANGE YOU.”

BARBELL UPRIGHT ROW

SETS: 3 | REPS: 10-12 | REST: 120s
 REFLEX + RENDER FOIL + 185C

TRAINING PROGRAMME FOR WOMEN

FRIDAY

SS SS
1 1

A A

A
B
B
B

WALKING LUNGE BARBELL SQUAT STIFF LEG DEADLIFT

SETS: 3 | REPS: 8-12 | REST: 0 SETS: 3 | REPS: 6-10 | REST: 60s-120s SETS: 3 | REPS: 10-12 | REST: 60s-120s

SS SS
2 2
A B
B

A B

DEADLIFT LEG EXTENSION LEG CURL

SETS: 3 | REPS: 8-12 | REST: 60s-120s SETS: 3 | REPS: 10 PER LEG | REST: 0 SETS: 3 | REPS: 10-15 | REST: 60s-120s

HIIT
A B

HIIT CARDIO:
15 MIN
“YOU’RE ONE
4 MIN WARM UP, WORKOUT
2 MIN COOL DOWN
1 MIN INTERVALS
AWAY FROM A
GOOD MOOD.”

RUSSIAN TWIST
SETS: 5 | REPS: 25 | REST: 30s-60s
 REFLEX + RENDER FOIL + 185C

LEAN MUSCLE GAIN

TRAINING PROGRAMME FOR MEN
Follow this 5-day training programme for the next 12 weeks. You can do these exercises at home or at your gym, depending on
your circumstances. Refer to the Training Tips of each stage to adapt the training slightly. If you can’t do the weight and cardio
training in one session, you can split it into two sessions - preferably cardio in the morning and weight training in the evening.

SS
SuperSet: Completing 2 exercis-
es directly after each other with
no rest in between. After both
exercises have been completed
that counts as one set of the
SuperSet.
TS
Tri Set: Completing 3 exercises
directly after one another with
no rest in between. After all 3
exercises have been completed,
that counts as one set of the
Tri Set.

HIIT
High Intensity Interval Training is a style
of cardiovascular training whereby repeat-
ed bouts of short duration, high intensity
exercise is combined with periods of low
intensity intervals used as active recovery.

“GREAT
ACHIEVEMENT
ALWAYS REQUIRES
GREAT SACRIFICE.”
 REFLEX + RENDER FOIL + 185C

TRAINING PROGRAMME FOR MEN

MONDAY

SS SS
1 1
A B

A
A B

BARBELL BENCH PRESS SEATED CHEST PRESS PUSH UPS

SETS: 3 | REPS: 6-10 | REST: 60s-90s SETS: 3 | REPS: 8-12 | REST: 0 SETS: 3 | REPS: FAILURE | REST: 60s-90s

TS TS TS
1 A B
1 1
A B

A B

SEATED DUMBELL CURL STANDING EZ BAR CURL INCLINE DUMBBELL CURLS

SETS: 3 | REPS: 8-12 | REST: 0 SETS: 3 | REPS: 8-12 | REST: 0 SETS: 3 | REPS: 8-12 | REST: 60s-90s

A B
HIIT

A B
HIIT CARDIO:
15 MIN
4 MIN WARM UP,
2 MIN COOL DOWN
1 MIN INTERVALS

CABLE CROSS OVERS SWISS BALL CRUNCHES

SETS: 3 | REPS: 8-12 | REST: 60s-90s SETS: 5 | REPS: 25 | REST: 30s-60s
 REFLEX + RENDER FOIL + 185C

TRAINING PROGRAMME FOR MEN

TUESDAY

SS SS
A
1 1
A

B
B A
B

BARBELL SQUAT DUMBBELL LUNGES BOX JUMPS/TUCK JUMPS

SETS: 3 | REPS: 6-10 | REST: 60s-90s SETS: 3 | REPS: 8-12 | REST: 0 SETS: 3 | REPS: 10 | REST: 60s-90s

SS SS
2 2
B

A B

A B A

LEG EXTENSIONS LEG CURL BARBELL DEADLIFT

SETS: 3 | REPS: 8-12 | REST: 0 SETS: 3 | REPS: 8-12 | REST: 60s-90s SETS: 3 | REPS: 6-10 | REST: 60s-90s

SS
3
A B SS
3 HIIT
A B

HIIT CARDIO:
15 MIN
4 MIN WARM UP,
2 MIN COOL DOWN
1 MIN INTERVALS

SEATED CALF RAISE STANDING CALF RAISE (BODY WEIGHT)

SETS: 3 | REPS: 8-12 | REST: 0 SETS: 3 | REPS: 25 | REST: 60s-90s
 REFLEX + RENDER FOIL + 185C

TRAINING PROGRAMME FOR MEN

WEDNESDAY

CARDIO:
45 - 60 MIN STEADY PACE
EASY PACED CARDIO (RUN,
CYCLE, ROW)

JACQUES FAGAN
FITNESS MODEL

“REST AND RECOVERY

TRAINING ARE
IMPORTANT ASPECTS
IN THE MUSCLE
DEVELOPMENT
PROCESS.”
 REFLEX + RENDER FOIL + 185C

TRAINING PROGRAMME FOR MEN

THURSDAY

SS SS
A B 1 A B
1
A B

DUMBBELL SHOULDER PRESS DUMBBELL LATERAL RAISE BARBELL UPRIGHT ROW

SETS: 3 | REPS: 6-10 | REST: 60s-90s SETS: 3 | REPS: 8-12 | REST: 0 SETS: 3 | REPS: 8-12 | REST: 60s-90s

TS TS A TS
A B 1 1 1
B B
A

TRICEP PUSH DOWN SEATED TRICEP EXTENSION SETS: DIPS SETS: 3

SETS: 3 | REPS: 8-12 | REST: 0 3 | REPS: 8-12 | REST: 0 REPS: FAILURE | REST: 60s-90s

A B
HIIT

HIIT CARDIO:
15 MIN
4 MIN WARM UP, “I CAN AND
2 MIN COOL DOWN
1 MIN INTERVALS
I WILL.”

LEG RAISES
SETS: 5 | REPS: 25 | REST: 30s-60s
 REFLEX + RENDER FOIL + 185C

TRAINING PROGRAMME FOR MEN

FRIDAY

SS SS
A A 1 A B 1

B B

LAT PULL DOWN BACK CLOSE GRIP PULL DOWN SETS: OVERHAND PULL UPS SETS: 3
SETS: 3 | REPS: 6-10 | REST: 60s-90s 3 | REPS: 8-12 | REST: 0 REPS: FAILURE | REST: 60s-90s

SS SS
2 2

A B

A B

A
B

SEATED ROW BENT OVER BARBELL ROW RUSSIAN TWIST

SETS: 3 | REPS: 8-12 | REST: 0 SETS: 3 | REPS: 8-12 | REST: 60s-90s SETS: 5 | REPS: 25 PER SIDE | REST: 30s-60s

HIIT

HIIT CARDIO: “WHEN YOU FEEL

15 MIN
4 MIN WARM UP, LIKE QUITTING,
2 MIN COOL DOWN THINK ABOUT WHY
1 MIN INTERVALS YOU STARTED.”