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Training Programme

Your Training Programme is split into three parts:

1. Cardiovascular Training
2. Resistance Exercises
3. Stretches

If you click on an exercise an illustrated explanation will appear to show you how to proceed. It is worth spending the time learning your exercises properly, both to avoid injury, and to get the most out of your programme.

On this demo programme, you can click on any of the Middle Body exercises, or any of the Stretches for a fully illustrated explanation.

1. Cardiovascular Training

The Cardiovascular Training section is intended to improve your aerobic fitness toward your goals. If you have any equipment at home, e.g. an exercise bike, we will incorporate this into your programme. For the purposes of this demo Jim Jogger has an exercise bike at home. If you don't have any equipment at home, it doesn't matter, you can train just as well without.


Walk for 4 minutes, jog for 1 minute.
Repeat this three times. Remember
to head for home after the 2nd 4 minute
walk, otherwise you'll be hailing a cab home

Bike Programme 1 10 minutes at a steady pace
(HR c.120bpm, RPE 3/4)
Bike Programme 2 20 minutes at a steady pace
(HR c.120bpm, RPE 3/4)

2. Resistance Exercises

The Resistance Exercises are split into three groups; Upper Body, Middle Body, and Lower Body. Each part consists of resistance exercises that can be performed at home to work specific muscle groups in these areas. If you have any equipment we will make use of this where appropriate. Your training diary may ask you to complete one part or all of your exercise programme on a specific day.

Upper Body

Box Press 2 sets of 8 reps
Shoulder Press 2 sets of 12 reps
Upright Row 2 sets of 15 reps
Bicep Curl 2 sets of 12 reps
Tricep Extension 2 sets of 12 reps

Middle Body

Abdominal Curl 2 sets of 10
Abdominal Curl (obliques) 1 set of 10 (each side)
Dorsal Raise 2 sets of 10

Lower Body

Lunge 2 sets of 10
Plie Squat 2 sets of 12
Leg Lift 2 sets of 15
Leg Curl 2 sets of 15
Calf Raise

2 sets of 12

3. Stretches

The Stretches should be performed after each workout. There are five stretches shown below. These are the minimum stretches to be completed, and cover the major muscle groups


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