create 30 minutes resistance training programme
sequence, excercise sets reps tempo rest muscle group coaching ques
Warm up:
1. Jumping jacks - 2 sets of 10 reps with a quick tempo (2 seconds per rep), no rest between sets
- This exercise targets the whole body and gets your heart rate up.
Resistance Training Circuit:
Perform each exercise back-to-back with no rest between exercises. Rest for 30 seconds at the end of each circuit. Complete 3 circuits in total.
1. Squats - 3 sets of 12 reps with a controlled tempo (3 seconds down, 1 second up)
- Targets the glutes, quads, and hamstrings.
- Coach cue: Keep your chest up, push your hips back, and lower down as if sitting into a chair.
2. Push-ups - 3 sets of 10 reps with a controlled tempo (2 seconds down, 1 second up)
- Targets the chest, shoulders, and triceps.
- Coach cue: Maintain a straight line from head to toe, engage your core, and lower yourself until your elbows reach a 90-degree angle.
3. Lunges - 3 sets of 12 reps (6 reps per leg) with a controlled tempo (2 seconds down, 1 second up)
- Targets the quads, glutes, and hamstrings.
- Coach cue: Step forward with one leg, lower your body until both knees are bent at 90 degrees, then push through your front heel to stand back up.
4. Bent-over rows - 3 sets of 10 reps with a controlled tempo (2 seconds up, 2 seconds down)
- Targets the upper back and biceps.
- Coach cue: Hinge forward from your hips, keep your back flat, and pull the weights up to your ribcage, squeezing your shoulder blades together.
5. Plank - 3 sets of 30 seconds with a static hold
- Targets the core muscles, including abs and lower back.
- Coach cue: Keep your body in a straight line, engage your core, and hold the position without sagging or lifting your hips.
Cooldown:
Finish the workout with a 5-minute low-intensity cardiovascular activity (such as light jogging or walking) and static stretching for all major muscle groups.
Remember to always listen to your body and adjust the weights and reps as needed. If you're new to resistance training, start with lighter weights and focus on proper form before increasing the load.