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FitnessJanuary Work Out Plan

January Work Out Plan

Lifeland Team

Happy New Year!! 

We know January usually comes with the a little pressure of getting back in tune with your regular routine and If you’re like us, you probably over-indulged with the holiday grub! 
It’s okay, you can work off a little holiday weight with the right exercise plan for your body type. 
We decided to help you get a little structure with your work out plan this month. So our fitness partner @TSK_Fitness created a basic work out plan for January 2018. 
Everyday we want you to target different muscle groups an add in a little extra if you’ve got it in you. 
So here’s a little something light you can incorporate into your work out plans.

(workout equipment may be required for some exercises. e.g dumbbells)
Check out our youtube page for demonstrations of some of these work outs.

MONDAY (LEGS) + CARDIO

Squats - 3 sets of 12 reps. 
Lunges - 3 sets of 12 reps. 
Calf Raises - 3 sets of 12reps.

TUESDAY (CHEST) + CARDIO

Push Ups - 3 sets of 12 reps. 
Bench Press - 3 sets of 12 reps. 
Dumbbell Chest Fly - 3 sets of 12 reps. 
Chest Dips - 3 sets of 12 reps.

WEDNESDAY (ARMS-BICEP/TRICEP) + CARDIO

Bicep Curls - 3 sets of 12 reps. 
Alternate Dumbbell Curls - 3 sets of 12 reps.
Dumbbell Hammer Curls - 3 sets of 12 reps. 
Tricep Cable Pushdown - 3 sets of 12 reps. 
Tricep Dips - 3 sets of 12 reps.
Dumbbell Tricep kickbacks - 3 sets of 12 reps.

THURSDAY (BACK)+CARDIO

Pull Ups - 3 sets of 12 reps. 
Bent Over Row - 3 sets of 12 reps. 
Lat Pull Down - 3 sets of 12 reps.

FRIDAY(SHOULDERS) + CARDIO 

Dumbbell Side Lateral Raises - 3 sets of 12 reps.
Shoulder Press - 3 sets of 12 reps. 
Dumbbells Front Raises - 3 sets of 12 reps.

SATURDAY

LIFELAND FITNESS CLASSES
CARDIO

SUNDAY

RESTDAY

Remember to rest well after every work out, never underestimate the importance of recovery.
If you would like a personalised work out plan send us an email for a total wellness assessment where our certified fitness professionals and healthcare professionals work together to create a fitness and health plan to help YOU achieve #totalwellness. 

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