Sole distributor for BH Fitness commercial equipment in Ghana.
 
 
     
 
Body tone up plan
 

Whether you're a beginner, old hand or something of a pro, you can easily adjust this plan to suit you by increasing the reps or weight.

Although the plan concentrates on firming you up, we've also thrown in an element of cardio as one of the many benefits of weight loss is that it'll show off your new toned body. If you're new to these exercises, don't do too much too soon or you'll ache or injure yourself. If in doubt or if you're unsure how to perform any of the exercises simply ask a member of the fitness team.

Whether you're a beginner, old hand or something of a pro, you can easily adjust this plan to suit you by increasing the reps or weight.

Although the plan concentrates on firming you up, we've also thrown in an element of cardio as one of the many benefits of weight loss is that it'll show off your new toned body. If you're new to these exercises, don't do too much too soon or you'll ache or injure yourself. If in doubt or if you're unsure how to perform any of the exercises simply ask a member of the fitness team.

• Monday: Upper Body

3 sets of 10 dumbbell press
3 sets of 10 dumbbell bicep curls
3 sets of 10 bench press
3 sets of 10 incline dumbbell press
3 sets of 10 lateral pull downs
3 sets of 10 triceps pushdown

• Tuesday: Rest

Or a light cardio session if you're feeling good

• Wednesday: Core

Warm up: 5 mins on the treadmill or cross trainer

3 sets of 10 twisting sit-ups
3 sets of 10 exercise ball roll-ins
1 minute plank - lift alternate legs to make it tougher
3 sets of 10 kneeling rollout with exercise ball
3 sets of 10 back extension - with ball if you're feeling adventurous
Warm down: 5 mins on the treadmill or cross trainer

• Thursday: Rest

Or a light cardio session if you're feeling up for it

• Friday: Legs

3 sets of 10 dumbbell lunges
3 sets of 10 standing calf raises
3 sets of 10 dumbbell step-up
3 sets of 10 dumbbell squat
3 sets of 10 romanian dead lift

     
 
 
     
 
 
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Locate Us
Agapet Filling Station
120B Spintex Road
Accra - Ghana
 
Telephone
Office - +233 (0) 30 393 5191
Mobile- +233 (0) 546 333 661
UK - +44(0) 793 059 0050
 
+44(0) 793 059 0050
Cliff.Poku
 
     
  Email
  info@branchfitnessgh.com
       
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