The 10-Week Intelligent Fitness Challenge (with a foreword by Tom Hiddleston): The Ultimate Workout Programme from Hollywood’s Most In-demand Trainer

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Start in pushup position, hands directly below your shoulders, feet slightly wider than hips-width apart. Now lift your right foot off the ground and place it just outside your right hand. Bend your right knee as you do this and try to keep your left leg straight. Feel the stretch along your hips, then return to plank position and repeat on the other side. Thats 1 rep. SAMSON LUNGE

Yes – our beginner’s plan is for anyone starting from scratch. This recommends you run three times per week at a time that suits you and suggests you build up gradually with a mixture of walking, jogging and eventually steady running. In week one you’ll start by alternating between walking for five minutes and running for five minutes. By week ten, you’ll be running at a steady pace for 50 minutes. What if I’m looking to improve? Week 3: Do each move for 40 seconds, then rest for 20 seconds before moving onto the next exercise .

Start in plank position, shoulders directly over elbows, forearms and hands on the ground, core and glutes squeezed tight. Now lift your right arm off the ground and reach your hand forward. Pause for 1 second then return to the plank position. Repeat on the other side. Work to keep your hips as square as possible as you do this. Alternate reps on each side for 4 sets. Work for 40 seconds, then rest for 20 on each set during Week 3. During Week 4, work for 50 seconds, then rest for 10. During each set, do reps for 30 seconds. Rest 60 seconds after each set. Rest 60 seconds between exercises. Aim to do as many reps as you can during each set, but focus on form first. Yes, it can. An important distinction to make is that all workouts, be it through free weights, body weight or via gym equipment can help you lose weight and gain muscle. However, if you want to get super ripped, using weights will give you better results. Within the course, there are practical components that require participants to exercise. It is expected that all participants work within their limits and notify the PD Warrior Trainers if they have a pre-existing injury or condition that limits their full capacity. It is expected that participants attend the course in attire appropriate for exercise. Effects of Training With Free Weights Versus Machines on Muscle Mass, Strength, Free Testosterone, and Free Cortisol Levels (2020, pubmed.ncbi.nlm.nih.gov)

Making the decision to work out already puts you at the front line for weight loss and muscle growth. However, if you are looking to get actual results, timing matters too. Sit in a lat pulldown station, and grip the bar above you with an underhand, shoulder-width grip. Keep your core braced, and squeeze your shoulder blades. Pull the bar down to your chest, pause for a moment, then slowly return it to the start position. That’s 1 rep. Do 3 sets. ALTERNATING PENDULUM LUNGE They say it takes on average 66 days for a behavior to turn into a habit. Something that you do automatically without thinking. Something that you do with out the need for motivation. You do it because it as much a part of your daily life as brushing your teeth.

Lie with your belly and chest on an incline bench set to a 40-degree incline, holding dumbbells in both hands, arms hanging naturally. Squeeze your shoulder blades, then pull the dumbbells up toward your lower chest, aiming to drive your elbows as high as possible. Lower the dumbbells with control. That’s 1 rep. Do 3 sets. KETTLEBELL SWING During each set, do reps for 30 seconds. Rest 60 seconds after each set. Rest 60 seconds between exercises. Aim to do as many reps as you can during each set, but focus on form first. ALTERNATING PENDULUM LUNGE According to womenshealthmag.com, most people start to see initial changes caused by exercising in about 4 to 6 weeks and actual results in 8 to 12 weeks. A recent blog post by MyFitnessPal also states that while people may notice changes in their weight as early as 4 weeks into your healthy diet and exercise program, we often take up to 8 weeks to physically see the changes ourselves. Sit with both feet about hip-width apart on the ground, feet flat on the floor. Your shoulder blades should be against a bench, arms wide for stability. Lift your right foot off the ground, raising it as high as you can and bending your knee. This is the start. Now brace your core, and use your left glute to press your entire torso off the ground, driving your torso and left thigh so they’re parallel to the ground. Pause here, then return to the start. That’s 1 rep; do 2 sets per leg. RESISTANCE BAND KNEELING ROW