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Shred

Welcome to the EmmagineYou SHRED Training Module

The program consists of a combination of cardio and weights – a match made in heaven! This will facilitate rapid fat loss and shredding! Our aim is to increase your basal metabolic rate by building lean muscle in order to burn fat and lose weight!

The only equipment needed for this program is two sets of dumbbells: A heavy and lighter set For ladies:

If you’re strong and very fit I suggest 7-10kg dumbbells and a set of 4-6 kg’s If your strength/fitness level is intermediate I suggest a set of 5-7kg dumbbells and an additional set of 4 or 5kg’s If you’re a beginner – a set of 5kg’s and 3kg’s is recommended Men will obviously use heavier weights!

Be sure to challenge yourself! A good rule of thumb is to use a set of weights that makes it very challenging to finish the last few repetitions. If it’s not the case you’re definitely not working heavy enough! Remember to always apply that mind muscle connection! Please don’t hesitate to ask if you are unsure of anything Here’s to a new, fitter and stronger version of YOU!! Have fun and train your heart out! ~ ~ Emm

NOTE THE FOLLOWING..

~ This is a 5 day training program. You may work in a rest day whenever it suits you or if you feel your body needs a break!

~ If the descriptions says “L x 10 R x 10”, it means you complete ten repetitions to one side first and then switch over to the other side.

~ If it’s indicated as “10 doubles” it means that you will perform the exercise 10 times to each side alternating. In other words 20 repetitions in total

~ Theses workouts consist of complexes. There are no breaks between exercises during a complex. You don’t even get to drop a dumbbell unless you  have to take a heavier/lighter set (real quick! ). It is ideal to select a weight for your most difficult exercise that you can lift for prescribed rep count. The dumbbell shouldn’t leave your hands.

~ YOU determine how many rounds you do (depending on time and fitness level!) Challenge yourself to do more complexes every week!

~ If you feel your lower back when performing abdominal exercises (especially feet elevating exercises) always bend your knees slightly and support your lower back by: 

         – positioning your hands under your bum       

         – and/or simply forcing your lower back into the floor

~ If an exercise triggers something to be sore (other than general discomfort or fatigue) please consult with me first before you continue!

~ I did cater for individuals who can’t perform explosive exercises. All low impact alternatives are indicated with an *.