EXERCISE MONTH 1

 

BODY-TYPE EXERCISE / INFO

You are a Meso-endomorph on a fat loss programme. Fortunately your body-type can maintain muscle due to having a fairly high percentage of fast twitch muscle fibre. This muscle mass keeps your metabolism firing, which will in turn help you to lose fat. The more muscle you have, the more fat you burn.

Generally Meso-endomorphs have a slightly slower metabolism, which makes it harder to lose fat. Therefore the majority of your exercise plan consists of cardio training rather than resistance. Your cardio will be in the form of high intensity interval training to help increase mitochondria (where fuel is burnt producing energy). The more mitochondria you have, the more fat you burn. High intensity training will also have the effect of increasing your metabolism, which results in burning more calories over the next 24-36 hours. This is why it is important to keep up the frequency of your training sessions, so try not to have more than one consecutive day off.

The type of movement you will be performing on a fat loss programme will consist of compound exercises. These are big movements which use lots of muscles at once therefore burning more calories, speeding up your metabolism and creating the correct hormonal response (boosting growth hormone and testosterone) We also keep the tempo and intensity of your workout higher and the rest periods shorter than any other goal, for the same reasons as previously mentioned.

As a Meso-endomorph you will be working at a higher rep range than some of the other body-types, you will have less rest periods and your cardio workouts will be longer in duration.

At YBP we have researched and created the perfect ratio of resistance and cardio workouts for your body-type on a fat loss goal. We have specified how often to perform these workouts to get the best results. Every month the training concept will change (the concept is the way in which you perform your workouts). Within your concept we have tailored and specified the exact sets, rep ranges, duration, tempo, rest and intensity.


MONTHLY WORKOUT SCHEDULE

Below is our recommended order and number of workouts. Try to stick as close to this as possible. Always keep the order of the workouts the same even if you have to take days off. Ideally do not have more than one day off in a row.

 

 
Day 1 Cardio Day 15 Cardio
Day 2 Workout One Day 16 Workout Two
Day 3 Cardio Day 17 Cardio
Day 4 Rest Day 18 Rest
Day 5 Workout Two Day 19 Workout One
Day 6 Cardio Day 20 Cardio
Day 7 Rest Day 21 Rest
Day 8 Workout One Day 22 Workout Two
Day 9 Cardio Day 23 Cardio
Day 10 Workout Two Day 24 Workout One
Day 11 Rest Day 25 Rest
Day 12 Cardio Day 26 Cardio
Day 13 Workout One Day 27 Workout Two
Day 14 Rest Day 28 Rest
 

DYNAMIC WARM-UP

The warm-up is to mobilise and prime your body, it should be specific to the exercise you are about to perform. We recommend 5 mins of gentle cardio to increase body temperature and blood flow to the muscles. Follow this with movements that mimic your exercises but at a slower pace with reduced intensity.
Try our basic warm-up or advanced version with a medicine ball.


RESISTANCE WORKOUT ONE

This concept is called 20/10. It is a type of high intensity interval training. Perform 3 exercises at high intensity for 20 seconds each, with a 10 seconds rest between each exercises. This round is repeated 4 times without stopping. This completes a set. Your programme consists of 4 sets. Rest for 3 minutes in between each set. Remember to keep the weights heavy and challenging to elicit the correct hormonal and metabolic response. 

 

 

EXERCISE CONCEPT – 20/10

Exercises in each set 3
Duration of exercise 20 sec
Rest between exercise 10 sec
Rounds 4
Sets 4
Rest between sets 3 min
 

 

Before commencing your workout click here for technique advice on some of the big exercises.

Set One

SQUAT — Medicine Ball

Stand feet shoulder width apart and hold a medicine ball to your chest. Bend the knees into a deep squat bringing the ball between the feet, extend the legs and bring the ball to your chest. Squat then extend the legs and press the ball overhead. Bring the ball to your chest and begin again.


 

AEROBIC / CATERPILLARS

Stand with your feet hip width apart. Bend the knees, reach to the floor and walk your hands forwards as far as possible maintaining core control. Walk the hands back to your feet and stand upright.


 

LUNGE — Dumbbells

Stand feet hip width apart and hold dumbbells to your side. Lunge backwards until the back knee is just off the floor and both knees are at right angles. Keep the pelvis slightly tucked under and the body upright. Step together and repeat with the same leg.


 

Set Two

AEROBIC / SPRINTS

Spring from foot to foot on the spot. Do not raise the knees high, instead make the movement as small and fast as possible. Lean the body forward slightly and use the arms in a running action.


 

CRUNCH 

Lie on your back with your hands to head. Curl up into a crunch, keep a slight gap under the chin and simultaneously bring your knees to nose. Lower the body as you extend the legs towards the floor.


 

PRESS-UP

Begin in a press-up position, hands just wider than shoulder width and arms extended. Engage your core and keep your body in a straight line from head to toe. Bend the arms, elbows flared to the side slightly and lower yourself until your chest is just off the floor. Extend the arms.


 

Set Three

SWING — Kettlebell 

Stand feet slightly wider than shoulder width and hold a kettlebell in 1 hands. Hinge from the hips with slight knee flexion and swing the bell through the legs maintaining neutral spine, do not round the lower back. Allow the momentum to lift the bell up to shoulder height, do not lift with the arm. Alternate hands at the top of the swing, keep the core engaged.


 

AEROBIC / PLANK 

Place your weight onto your hands and toes, draw your navel to spine and create a straight line through the body. Make sure your hands are underneath your shoulders and maintain neutral spine. Jump the legs apart and together.


 

BACK EXTENSION

Lie face down on the floor with your arms by your side, palms up. Engage your core and raise your upper and lower body off the floor. Simultaneously turn your palms down and draw your shoulder blades down and together. Keep the head in line with the spine. Hold the position.


 

Set Four

ROW — Barbell

Stand feet hip width apart and hold a barbell with a close grip. Hinge at the hips with slight knee flexion and bring the torso forwards maintaining neutral spine. Pull with the arms into a row position, elbow in close to your side. Extend the arms.


 

HAMSTRING CURL — Swiss Ball

Lie on your back with your legs straight, feet on a swiss ball and hips raised. Place your arms by your side for support. Bend the knees as you roll the ball towards you, do not allow the hips to lower. Extend the legs.


 

PLANK – Swiss Ball

Begin in a plank position with your elbows on a swiss ball. Engage your core, maintain neutral spine and extend through the arms rolling the ball forwards and backwards.

 

RESISTANCE WORKOUT TWO

Perform this workout with the same exercise concept as workout one.

Set One

STEP UP — Box / Dumbbells

Stand with 1 foot placed on top of a box or bench and hold dumbbells to your side. Step up, pushing through the foot and spring onto the other leg and step down. Continue the movement and alternate legs.


 

AEROBIC / ICE SKATERS

Spring laterally from foot to foot, traveling as far as possible. As you land, take the free leg behind you and touch the touch the floor with the opposite hand the supporting leg. The movement should be continuous and fast pace.


 

SQUAT — Kettlebell

Stand feet wide, toes turned out slightly and hold a Kettlebell with both hands. With the arms extended to the floor, bend the knees pressing them outwards into a sumo squat. Extend the legs and raise the kettlebell up to your chest with your elbows raised.


 

Set Two

AEROBIC / BUTT KICKERS

Spring from foot to foot on the spot. Bring the foot up to the bottom every time. Use the arms in a running action. Keep the tempo fast.


 

LUNGE — Dumbbells 

Feet together and dumbbells held above you, arms extended. Bring the dumbbells to your shoulders as you step laterally into a side lunge. Heels down, push the bottom back and allow the torso to hinge forwards slightly from the hips. Step together and repeat to the other side.


 

ROW — Cable

Stand in a squat position with your shoulders retracted, arms extended and the cable at chest height. Using a wide grip bar pull the cable towards you with your elbows slightly raised. Draw your shoulder blades down and together then extend the arms. Maintain the squat position throughout the exercise.


 

Set Three

CHEST PRESS — TRX

Start in a press-up position with the TRX attached behind you. Take your weight onto your toes and walk your feet further underneath you to make the exercise more challenging. Maintain core stability and bend the arms lowering yourself into the press-up, keeping the hand position still, then extend the arms.


 

SQUAT — TRX 

Stand facing the TRX and hold both handles. With your feet shoulder width apart, lower into a squat and then push through the feet, pull slightly with the arms and jump as high as possible. As you land bend the knees and go straight into the next squat jump, keep the movement fluid.


 

DEADLIFT — Kettlebell 

Stand feet shoulder width apart, bend the knees, hinge from the hips and take hold of the kettlebell in both hands. Perform a deadlift by pressing the feet into the ground and straightening the legs. Do not let the lower back round, maintain neutral spine. Lower under control.


 

Set Four

LUNGE — Bosu / Dumbbells

Stand in a lunge position with the front foot on a bosu (flat side up). Hold dumbbells in both hands. Lower until the back knee is just off the floor and both knees are at right angles. Keep the pelvis slightly tucked under so you do not over arch the lower back. Straightly the legs.


 

CORE – Bosu 

Sit on a bosu (dome side up) with your knees bent and feet flat on the floor. Lean the body backwards slightly and maintain neutral spine. Draw your navel to spine, lift the chest and hold the position.


 

PRESS-UP — Bosu

Begin in a press-up position with 1 hand on a bosu (dome side up). Engage your core and keep your body straight. Perform a press-up, then step the hands laterally across the bosu so the opposite hand is on the top and repeat.

 

CARDIO WORKOUT

The cardio workout is split into 3 sections: Pre-Intervals, the lactic acid removal phase and Post-Intervals. You can use any piece of cardio equipment such as the cross trainer, treadmill, rower, bike or skipping rope. You can also combine equipment rather than performing the entire workout on one machine.

Pre-Intervals – perform the required number of intervals. The sprint phase should be performed at 100%, the highest intensity possible and the rest phase should be performed at a low intensity to recover. For example on a cross-trainer increase the speed for the sprint phase then bring it back down on the rest phase, allowing you to recover. When using a treadmill you may actually jump off the machine during the rest phase as it takes too long to slow down, therefore your rest phase may be a complete rest.

Lactic acid removal phase – work at a consistent pace, but to the maximum intensity possible (you should not be able to hold a conversation) yet able to sustain it for the required length of time. The time is stated in minutes below the first table. 

Post-Intervals – perform the intervals again with the same format as the first section. Enjoy!

 

 

CARDIO CONCEPT

Number of Intervals Sprints Rest
12 20 sec 40 sec
Lactic Acid Removal Phase - 10 minutes
12 20 sec 40 sec
Total Workout Time - 34 minutes
 

 

CARDIO EQUIPMENT

This video shows examples of cardio equipment to use when perform your interval training.  

 

STRETCHES

Hold each position for 1 minute and increase the length of time on particularly tight muscles.

GLUTES & BACK

Lie on your back with your arms stretched out wide, take one knee across your body and apply gentle pressure drawing the knee towards the floor. 


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GLUTES

Lie on your back and place your foot onto the opposite knee. Press the top knee outwards as you clasp the underneath leg and draw it towards you. 


BACK

Sit back onto your heels and simultaneously reach your hands forward with your forehead resting on the floor.
 


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ABDOMINALS

Lie prone (on your front) and place your hands beneath your shoulders. Press into the floor, straighten your arms and raise your body. 


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HIP FLEXOR

In a half kneeling position tuck your pelvis under, squeeze your glutes and press your hips forward. 
 


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QUADS

Draw your foot towards your bottom. Squeeze your glutes, tuck your pelvis under and keep your knees together.
 


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HAMSTRINGS & CALF

Raise your foot onto a surface and lean your body forward. Flex the foot bringing the toe towards you.


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CALF

Lean into a wall, extend the back knee and press the heel into the floor. Ensure both feet are in a parallel position. 


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LATERAL

Place one foot behind the other and reach the same arm (as back leg) overhead. To increase the stretch lean laterally.

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UPPER BACK

Place your hands together and reach forward. Drop your head between your arms and curve your upper back.
 


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CHEST

Place your forearm onto a wall, creating right angles at the shoulder and elbow joints. Apply pressure into the wall and turn your torso away. 


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TRICEP

Take one arm overhead and bend at the elbow. Apply pressure with the opposite hand and keep the head raised. 


ALTERNATIVE EXERCISES

Use this section to replace specific exercises in your programme which do not work for you. This may be due to not having the correct equipment, the exercise being too challenging / not challenging enough, or possibly due to an injury. Click on the links below to find alternative exercises for the same body part or movement.