Fle-x Fitness

Before Getting Started

P.A.R-Q Health Questionnaire

Measurements And Photos

Telegram Link

Food System Examples

Food for bodybuilding/mass/strength.

Wholefood cooked eating example for an average day for MALE performance - weightlifter/athelete

Wholefood meal examples for an average day for FEMALE performance - athlete/weightlifter

Raw food meal examples for an average day for FEMALE performance - athlete/weightlifter **coming soon*

Raw food meal examples for an average day for MALE performance - athlete/weightlifter *coming soon*

Fruit based meal examples for an average day for FEMALE performance - athlete/weightlifter **coming soon**

Fruit based meal examples for an average day for MALE performance - athlete/weightlifter **coming soon**

General Teaching Points

Posture Awareness While Training

Selecting An Ideal Weight

Activating Core

Breathing While Lifting

Muscle Mind Connection

Muscle Under Tension & Speed Of Repetitions (Time Under Tension)

Changing Angle Of Grip

Substituting Exercises

Body Types (Somatotypes)

What Are The 3 Main Body Types (Somatotypes)

Explaining useful body and fitness gnosis

Compound Lifting

Isolation Lifting

Hypertrophy

D.O.M.S - Delayed Onset Muscle Soreness

Incline, Decline and Flat

Advanced Workout Systems to incorperate

High Intensity/progressive overload

Pre-exhaust

Heart Rate Training Zones

Warm Up

Full Body Dynamic Warm Up Stretch Introduction

Full Body Dynamic Warm Up Stretch

Cool Down

Introduction to Full Body Static Cool Down Stretch

Full Body Cool Down Stretch

Training System Guidance Videos

Introduction to the Training Systems

CHEST Training System Guidance

BACK Training System Guidance

SHOULDERS Training System Guidance

BICEPS Training System Guidance

TRICEP Training System Guidance

LEGS Training System Guidance

ABDOMINALS & CORE Training System

Advanced Hard CORE Training System

Home training

Plank & Wall sit 30 day home challenge

30 day all over body Home body weight Challenge (no weights needed)

Home training system for BEGINNERS

Home training system for ADVANCED

Home training Guidance Video

Training Programmes *BEGINNERS*

INTRODUCTION FOR BEGINNERS

WEEK 1,2,3 & 4 - DAY 1 (MONDAY)

WEEK 1,2,3 & 4 - DAY 2 (TUESDAY)

WEEK 1,2,3 & 4 - DAY 3 (THURSDAY)

WEEK 1,2,3 & 4 - DAY 4 (FRIDAY)

WEEK 1,2,3 & 4 COMPLETE WORKOUT GYM PRINT OFF

DO FOR 6 WEEKS INCREASING THE WEIGHT EACH TIME AND MOVE ON TO THE INTERMEDIATE

Training Programmes ** INTERMEDIATE**

WEEK 1 - DAY 1 (MONDAY)

WEEK 1 - DAY 2 (WEDNESDAY)

WEEK 1 - DAY 3 (FRIDAY)

WEEK 1 COMPLETE WORKOUT GYM PRINT OFF

WEEK 2 - DAY 1 (MONDAY)

WEEK 2 - DAY 2 (WEDNESDAY)

WEEK 2 - DAY 3 ( FRIDAY)

WEEK 2 COMPLETE WORKOUT GYM PRINT OFF

REPEAT THESE SESSIONS FOR 8 WEEKS INCREASING THE WEIGHT EACH WEEK

Training Programmes **ADVANCE**

WEEK 1 - DAY 1 (MONDAY) - CHEST & CALVES

WEEK 1 - DAY 2 (TUESDAY) BACK

WEEK 1 - DAY 3 (WEDNESDAY) SHOULDERS AND ABS

WEEK 1 - DAY 4 (THURSDAY) LEGS & CALVES

WEEK 1 - DAY 5 (FRIDAY) ARMS (BICEPS & TRICEPS)

WEEK 2 - DAY 1 (MONDAY) CHEST & CALVES

WEEK 2 - DAY 2 (TUESDAY) BACK & ABS

WEEK 2 - DAY 3 (WEDNESDAY) SHOULDERS

WEEK 2 - DAY 4 (THURSDAY) LEGS & CALVES

WEEK 2 - DAY 5 (FRIDAY) ARMS & ABS

WEEK 3 - DAY 1 (MONDAY) CHEST & CALVES

WEEK 3 - DAY 2 (TUESDAY) BACK

WEEK 3 - DAY 3 (WEDNESDAY) SHOULDERS & ABS

WEEK 3 - DAY 4 (THURSDAY) LEGS & CALVES

WEEK 3 - DAY 5 (FRIDAY) ARMS (BICEP & TRICEPS)

WEEK 4 - DAY 1 (MONDAY) CHEST & CALVES

WEEK 4 - DAY 2 (TUESDAY) BACK & ABS

WEEK 4 - DAY 3 (WEDNESDAY) SHOULDERS

WEEK 4 - DAY 4 (THURSDAY ) LEGS & CALVES

WEEK 4 - DAY 5 (FRIDAY) ARMS & ABS

REPEAT THIS 4 WEEK CYCLE INCREASES THE WEIGHT EACH SESSION AND TRY SOME OTHER TRAINING METHODS

Coming Soon To FLE-X FITNESS

Powerlifting

Step Aerobics

Home Training with Equipment

Glute Focus

Diet Plans

Heart Rate Training Zones

CHECK THIS CHART FOR YOUR HEART RATE TRAINING ZONE.

GO ACROSS TO YOUR AGE
GO UP TO YOUR SPECIFIC HEART RATE
KNOW YOUR ZONE, BUILD CONSCIOUNESS OF THE BODY

FLE-X FITNESS 12 WEEK CHALLENGE

Heart Rate Training Zones