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Fitness: 8 Week Beginner Weight Training Programme
OfCourse

Summary

Price
£195 inc VAT
Or £65.00/mo. for 3 months...
Study method
Online
Duration
5 hours · Self-paced
Qualification
No formal qualification
Certificates
  • Certificate of completion - Free
Additional info
  • Tutor is available to students

Overview

An essential and extensive introduction to Weight Training. This 8-week programme contains video lectures for 56 days worth of weight training, targeting different areas of the body in each lesson in a simple, easy to follow format. It also guides you through your rest days, energy boosting foods to fuel your body for weight training and includes nutritious recipes to incorporate into your plan.

Certificates

Certificate of completion

Digital certificate - Included

Course media

Description

Course Highlights

  • Includes over 3 hours of video content, 140 video lectures, daily printable fitness logs and nutritious recipes.
  • Learn unique and simple exercises for weight training.
  • Use the fitness logs to keep track of progress and follow through with your fitness journey.
  • Each day includes different exercises, to keep the plan exciting.

Course Overview

This weight training programme has been created specifically for beginners interested in strength training or gym lovers wanting to explore a new area of fitness. This course will help you to create an intensive training plan and a fun, interactive exercise regime with a video lesson for every day of the week.

Instructor Bio

Jen Puzio, your passionate fitness trainer has a B.S. in Sports Medicine and Athletic Training. She also has a B.S. from Frostburg State University in Health and Physical Education Teaching and has teaching and coaching experience at levels K-12. She is an NASM Certified Personal Trainer and has an M.S. degree from Towson University in Applied Informational Technology.

Course Curriculum

Introduction

  • Introduction
  • Course Overview
  • Course Objectives
  • Disclaimer
  • Prepare yourself before training
  • Handout - Complete trainer schedule

Daily Trainer Programme: Week 1

  • Day 1 - Legs
  • Handout - Day 1 fitness log
  • Day 2 - Chest and triceps
  • Handout - Day 2 fitness log
  • Day 3 - Rest day
  • Day 4 - Back and Biceps
  • Handout - Day 4 fitness log
  • Day 5 - Shoulders and abs
  • Handout - Day 5 fitness log
  • Day 6 - Rest day and muscular soreness
  • Day 7 - Rest day - nutrition

Daily Trainer Programme: Week 2

  • Day 8 - Legs
  • Handout - Day 8 fitness log
  • Day 9 - Chest and triceps
  • Handout - Day 9 fitness log
  • Rest Day 10 - Rest day and controlling your environment
  • Day 11 - Back and biceps
  • Handout - Day 11 fitness log
  • Day 12 - Shoulders and abs
  • Handout - Day 12 fitness log
  • Day 13 - Rest and watch out for boredom
  • Day 14 - Rest day and re-evaluating goals

Daily Trainer Programme: Week 3

  • Day 15 - Chest and triceps
  • Handout - Day 15 fitness log
  • Day 16 - Rest day recipe
  • Handout - Day 16 chicken pouches
  • Day 17 - Shoulders and abs
  • Handout - Day 17 fitness log
  • Day 18 - Rest day decreasing belly fat
  • Day 19 - Back and Biceps
  • Handout - Day 19 fitness log
  • Day 20 - Rest day supplementation
  • Handout - Day 21 fitness log
  • Day 21 - Fitness log

Daily Trainer Programme: Week 4

  • Day 22 - Chest and triceps
  • Handout - Day 22 fitness log
  • Day 23 - Rest day - How to stay motivated
  • Day 24 - Shoulders and abs
  • Handout - Day 24 fitness log
  • Day 25 - Rest day, soreness vs. fatigue
  • Day 26 - Back and Biceps
  • Handout - Day 26 fitness log
  • Day 27 - Rest day, fat in your diet
  • Day 28 - Legs
  • Handout - Day 28 fitness log

Daily Trainer Programme: Week 5

  • Day 29 - Chest and triceps
  • Handout - Day 29 fitness log
  • Day 30 - Back and biceps
  • Handout - Day 30 fitness log
  • Day 31 - Rest day, being tired and training
  • Handout - Day 32 - Stuffed bell peppers recipe
  • Day 33 - Shoulders and abs
  • Handout - Day 33 fitness log
  • Day 34 - Legs
  • Handout - Day 34 fitness log
  • Day 35 - Rest day - I'm a sugar addict

Daily Trainer Programme: Week 6

  • Day 36 - Chest and Triceps
  • Handout - Day 36 fitness log
  • Day 37 - Back and biceps
  • Handout - Day 37 fitness log
  • Day 38 - Rest day and your macronutrients as fuel
  • Day 39 - Rest day and glutamine supplement
  • Day 40 - Shoulders and abs
  • Handout - Day 40 fitness log
  • Day 41 - Legs
  • Handout - Day 41 fitness log
  • Handout - Day 42 - Zucchini fritters recipe

Daily Trainer Programme: Week 7

  • Day 43 - Rest day and the best meal for breakfast
  • Day 44 - Shoulders and abs
  • Handout - Day 44 fitness log
  • Day 45 - Kettlebell workout
  • Handout - Day 45 fitness log
  • Day 46 - Rest day and as a beginner focus on this
  • Day 47 - Back
  • Handout - Day 47 fitness log
  • Day 48 - Chests and triceps
  • Handout - Day 48 fitness log
  • Day 49 - Legs and biceps
  • Handout - Day 49 fitness log

Daily Trainer Programme: Week 8

  • Day 50 - rest day and unspoken rules of the gym
  • Day 51 - Shoulders and abs
  • Handout - Day 51 fitness log
  • Day 52 - Kettlebell workout
  • Handout - Day 52 fitness log
  • Day 53 - Rest day and it doesn't stop here
  • Day 54 - Back
  • Handout - Day 54 fitness log
  • Day 55 - Chest and tricpes
  • Handout - Day 55 fitness log
  • Day 56 - Legs and Biceps
  • Handout - Day 56 fitness log

Additional Leg Exercises

  • Leg press
  • Lying leg curl
  • Seated calf raise
  • Barbell Back Squat
  • Bulgarian Split Squats
  • Kettlebell deadlift
  • Kettlebell lunges
  • Standing calf raise
  • Bulgarian squats
  • Farmers carry
  • Forward lunges
  • Glute bridge
  • Kettlebell squat cleans
  • Kettlebell clean
  • Kettlebell goblet squat
  • Kettlebell single deadlift
  • Kettlebell swings
  • Leg extensions
  • reverseLunges
  • Standing hamstring curls
  • Step ups
  • Straight leg deadlift

Additional Chest and Triceps Exercises

  • Bench press
  • Butterflys
  • Dumbbell flat bench press
  • Dumbell incline flyes
  • Dumbell incline press
  • Elevated push-ups
  • Bench press
  • Cable single arm triceps extension
  • Cable flyes
  • Close grip barbell bench press
  • Decline dumbell bench press
  • Machine triceps press down
  • Regular puchups
  • rope_triceps_pushdown
  • Skull crushers
  • Standing cable chest presses
  • Underhand grip triceps pushdown

Additional Back and Biceps Exercises

  • Incline biceps curl
  • Machine biceps curl
  • Concentration curls
  • Dumbell alternating curl
  • Dumbell bent over row
  • Chin-ups band assisted
  • Incline dumbell curls
  • Inverted row
  • Back hyperextensions
  • Barbell row
  • Hammer curls
  • Machine assisted pullups
  • One arm dumbbell row
  • Preacher curl
  • Resistance hand biceps curl
  • Reverse cable crossover
  • Reverse grip pulldowns
  • Seated cable row
  • Shoulder shrugs
  • Single arm cable biceps curl
  • V bar pulldown
  • Wide grip lateral pulldown

Additional Shoulders and Abs Exercises

  • Bicycle crunches
  • Crunches
  • Dumbell reverse flyes
  • Machine shoulder press
  • Cable crunch
  • Cable wood chop
  • Dumbbell anterior raises
  • Hanging knee raises
  • Incline sit ups
  • Lateral raises
  • Machine reverse flyes
  • Machine shoulder press
  • Oblique crunches
  • One arm push press
  • Planks
  • Reverse crunches
  • Seated lateral raises
  • Barbell shoulder press
  • Side planks

Bonus Section

  • Handout - Glossary

Why Choose OfCourse Learning?

- All courses are taught by verified experts

- Students enjoy 24/7 access to their courses

- Courses can be accessed on any device

- Students get lifetime access to their courses so they can work at their own pace

- On completion, students receive a course certificate from a recognised educational institution

- Become a part of a global learning community where you can talk with teachers and students about the course

Who is this course for?

Suitable for anyone new to weight training or who wants an interactive refresher course to enhance their exercise routine.

Requirements

There are no prerequisites for this course.

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Legal information

This course is advertised on Reed.co.uk by the Course Provider, whose terms and conditions apply. Purchases are made directly from the Course Provider, and as such, content and materials are supplied by the Course Provider directly. Reed is acting as agent and not reseller in relation to this course. Reed's only responsibility is to facilitate your payment for the course. It is your responsibility to review and agree to the Course Provider's terms and conditions and satisfy yourself as to the suitability of the course you intend to purchase. Reed will not have any responsibility for the content of the course and/or associated materials.

FAQs

Study method describes the format in which the course will be delivered. At Reed Courses, courses are delivered in a number of ways, including online courses, where the course content can be accessed online remotely, and classroom courses, where courses are delivered in person at a classroom venue.

CPD stands for Continuing Professional Development. If you work in certain professions or for certain companies, your employer may require you to complete a number of CPD hours or points, per year. You can find a range of CPD courses on Reed Courses, many of which can be completed online.

A regulated qualification is delivered by a learning institution which is regulated by a government body. In England, the government body which regulates courses is Ofqual. Ofqual regulated qualifications sit on the Regulated Qualifications Framework (RQF), which can help students understand how different qualifications in different fields compare to each other. The framework also helps students to understand what qualifications they need to progress towards a higher learning goal, such as a university degree or equivalent higher education award.

An endorsed course is a skills based course which has been checked over and approved by an independent awarding body. Endorsed courses are not regulated so do not result in a qualification - however, the student can usually purchase a certificate showing the awarding body's logo if they wish. Certain awarding bodies - such as Quality Licence Scheme and TQUK - have developed endorsement schemes as a way to help students select the best skills based courses for them.
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