How to use your plan?

R/L (one side first than the other); R&L (alternate) ECC (Eccentric contraction) an active muscle while it is lengthening under load (normally slow towards gravity); CC (concentric contraction) or Isotonic, an active muscle shortening under load (Works against gravity) ; ISOM (Isometric) Contraction without movement (Holding your position); WLS =for Weight Loss or super slow, you can apply super slow execution up to 6-8 reps. The time on execution for beginners 10-15 sec, advanced up to 45 sec; LT = lactic acid threshold training, up to 45 sec, pause, bounce or mixture. 3-5 Sets. HIIT (High Intensity Interval Training) If you have any further questions, please do not hesitate to visit our web or email to: info@4corefitness.uk

Marcus C training plan

all exercises in 4 sets with heavy Kettlebell and low in reps

You will need:  Kettlebell, cable machine or resistance band – If you need to order anything for this plan CLICK HERE

Please use your plan in this order:

[Exercise 1 and 2 (Rest for 30 sec)] repeat 3 times  – [Exercise 3 and 4 (Rest for 30 sec)] repeat 3 times

[Exercise 5 and 6 (Rest for 30 sec)] repeat 3 times – [Exercise 7 and 8 (Rest for 30 sec)] repeat 3 times

[Exercise 9 and 10 (Rest for 30 sec)] repeat 3 times

you can also use this as a circuit training session like:

Exercise 1,2,3,4,5,6,7,8,9,10 (Rest for a minute or little bit more) and repeat once or twice

Make sure you warm up – 5 -10 min

1. Kettlebell / 4 Sets / (16) / Rest 30 sec (ECC) (LT)

2. Body Weight / 4 Sets / (32 R&L) / Rest 30 sec (HIIT)

3.  Kettlebell / 4 Sets / (16) / Rest 30 sec (ECC) (LT)

4. Body Weight / 4 Sets / (20) / Rest 30 sec (HIIT)

5.  Resistance or Cable machine / 4 Sets / (16 R/L) / Rest 30 sec (HIIT)

6.  Kettlebell / 4 Sets / (10 R/L) / Rest 30 sec (HIIT)

7.  Body Weight / 4 Sets / (32 R&L / Rest 30 sec 

8.  Resistance or Cable machine/ 4 Sets / (32 R/L) Rest 30 sec 

9.  Kettlebell / 4 Sets / (20) / Rest 30 sec 

10.  Kettlebell / 4 Sets / (14 R/L) / Rest 30 sec 

Make sure you have 5-10 min cool down and stretches after your session!

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