Have you got what it takes ?
What to expect from level 1
Goal: Pre-training the body – using body weight, fixed weight machines and dumbbells
System: simple-sets – body weight and light weight (where applicable)
Workouts: 3 per week
Speed of lift: 1:2
Rest: 2 min. between sets and exercises unless stated otherwise
Level 1 is designed to prepare your body for the levels to follow. The sessions increase your ability to lift and crucially strengthen soft tissue, so as to minimise injury risk. We have included a number of body weight exercises – in line with the preparatory aim of this level these are designed to develop preliminary strength and prepare you for the heavier work to follow.
We also focus on your core, with the plank, crunch and Swiss ball back extension exercises included in the workouts. This is because it’s important to condition your back and abs (aka your core) against potential injury. The core functions a bit like a transmission between your legs and arms and a weakness in this area can affect your ability to progress due to increased injury risk. Don’t rush into going heavy, the program is specifically designed to build muscle and strength progressively.
This Level workouts use simple-sets and the exercises (body weights/weights) work all major muscle groups. One free-weight exercise has been included – the seated dumbbell shoulder press. This should be performed with light-weights. It’s included to start developing shoulder stability, in preparation for other overhead exercises which will use heavier weight during the following levels
The Cardio sessions are designed to provide a base of fitness, which will boost your recovery during your weights workouts in the subsequent levels. These workouts involve – depending on your fitness – up to 30 minutes of steady state effort (This means you should be breathing relatively comfortably and could just about hold a conversation if required when performing them).