this is a resistance traning programme that wil be run for approxmatley 30 minutes
give me
sequecne, name of excercise, sets, Reps, tempo , rest , muscle group and Coahcing ques
Sequence 1:
1. Squats - 3 sets, 12 reps, 2 seconds down, 2 seconds up tempo, 30 seconds rest, muscle group: legs
Coaching cues: Keep your feet shoulder-width apart and chest lifted. Sit back and down as if sitting onto a chair. Push through your heels as you return to the starting position.
2. Push-ups - 3 sets, 10 reps, 2 seconds down, 1 second up tempo, 30 seconds rest, muscle group: chest and triceps
Coaching cues: Start with your hands slightly wider than shoulder-width apart, lower your body until your chest nearly touches the floor, and push back up, keeping your body in a straight line.
3. Bent-over Rows - 3 sets, 12 reps, 2 seconds down, 2 seconds up tempo, 30 seconds rest, muscle group: back
Coaching cues: Bend your knees slightly and hinge forward at your hips. Keep your back flat as you bring the weights up towards your abdomen, squeezing your shoulder blades together.
Sequence 2:
1. Lunges - 3 sets, 10 reps per leg, 2 seconds down, 2 seconds up tempo, 30 seconds rest, muscle group: legs
Coaching cues: Take a big step forward, keeping your front knee aligned over your ankle. Lower your body until your back knee is just above the floor, then push through your front heel to return to the starting position.
2. Shoulder Press - 3 sets, 12 reps, 2 seconds down, 1 second up tempo, 30 seconds rest, muscle group: shoulders
Coaching cues: Start with the weights at shoulder level, palms facing forward. Push the weights up above your head until your arms are fully extended, then lower them back down.
3. Plank - 3 sets, hold for 30 seconds, no tempo, 30 seconds rest, muscle group: core
Coaching cues: Start in a push-up position, with your forearms on the ground. Engage your core and hold a straight line from your head to your heels, maintaining the position for the designated time.
Sequence 3:
1. Deadlifts - 3 sets, 10 reps, 2 seconds down, 2 seconds up tempo, 30 seconds rest, muscle group: legs and back
Coaching cues: Stand with your feet hip-width apart and a slight bend in your knees. Hinge forward at your hips, keeping your back flat, and lower the weights towards the floor. Push through your heels to return to the starting position.
2. Bicep Curls - 3 sets, 12 reps, 2 seconds down, 2 seconds up tempo, 30 seconds rest, muscle group: biceps
Coaching cues: Hold the weights with palms facing forward. Keep your elbows close to your sides as you bend your arms, bringing the weights towards your shoulders. Lower them back down in a controlled manner.
3. Bicycle Crunches - 3 sets, 15 reps per side, no tempo, 30 seconds rest, muscle group: abs
Coaching cues: Lie on your back with your hands behind your head. Bring one knee towards your chest while rotating your torso and bringing the opposite elbow towards the knee. Repeat on the other side, alternating in a bicycle motion.
Remember to warm up before starting the resistance training program and cool down afterwards. Adjust the weights and repetitions according to your fitness level.