HOW TO ….
This page contains your tailor made exercise plan, there are three workouts (two resistance and one cardio). All workouts follow specific concepts relevant to your body-type, goal and ability level. Video demonstrations will guide you through the technique of every exercise along with a written description detailing your specific number of reps, set and rest time. Your monthly workout schedule gives you the ideal structure of when and how often to perform your workouts, and the stretch plan targets all the main muscle groups worked within your session. Each month your workout plan progresses with a new set of exercises and concepts.
BODY-TYPE EXERCISE / INFO
You are an Endomorph on a fat loss programme. Fortunately your body-type can maintain muscle due to having a high percentage of fast twitch muscle fibre. This muscle mass keeps your metabolism firing, which will in turn help you to lose fat. The more muscle you have, the more fat you burn.
Generally Endomorphs have a slower metabolism, which makes it harder to lose fat. Therefore the majority of your exercise plan consists of cardio training rather than resistance. Your cardio will be in the form of high intensity interval training to help increase mitochondria (where fuel is burnt producing energy). The more mitochondria you have, the more fat you burn. High intensity training will also have the effect of increasing your metabolism, which results in burning more calories over the next 24-36 hours. This is why it is important to keep up the frequency of your training sessions, so try not to have more than one consecutive day off.
The type of movement you will be performing on a fat loss programme will consist of compound exercises. These are big movements which use lots of muscles at once therefore burning more calories, speeding up your metabolism and creating the correct hormonal response (boosting growth hormone and testosterone) We also keep the tempo and intensity of your workout higher and the rest periods shorter than any other goal, for the same reasons as previously mentioned. As an Endomorph you will be working at a higher rep range than any other body-type, you will have less rest periods and your cardio workouts will be longer in duration.
At YBP we have researched and created the perfect ratio of resistance and cardio workouts for your body-type on a fat loss goal. We have specified how often to perform these workouts to get the best results. Every month the training concept will change (the concept is the way in which you perform your workouts). Within your concept we have tailored and specified the exact sets, rep ranges, duration, tempo, rest and intensity.
MONTHLY WORKOUT SCHEDULE
Below is our recommended order and number of workouts. Try to stick as close to this as possible. Always keep the order of the workouts the same even if you have to take days off. Ideally do not have more than one day off in a row.
| Day 1 | Cardio | Day 15 | Cardio |
| Day 2 | Workout One | Day 16 | Workout Two |
| Day 3 | Cardio | Day 17 | Cardio |
| Day 4 | Rest | Day 18 | Rest |
| Day 5 | Workout Two | Day 19 | Workout One |
| Day 6 | Cardio | Day 20 | Cardio |
| Day 7 | Rest | Day 21 | Rest |
| Day 8 | Workout One | Day 22 | Workout Two |
| Day 9 | Cardio | Day 23 | Cardio |
| Day 10 | Workout Two | Day 24 | Workout One |
| Day 11 | Rest | Day 25 | Rest |
| Day 12 | Cardio | Day 26 | Cardio |
| Day 13 | Workout One | Day 27 | Workout Two | Day 14 | Rest | Day 28 | Rest |
DYNAMIC WARM-UP
The warm-up is to mobilise and prime your body, it should be specific to the exercise you are about to perform. We recommend 5 mins of gentle cardio to increase body temperature and blood flow to the muscles. Follow this with movements that mimic your exercises but at a slower pace with reduced intensity.
Try our basic warm-up or advanced version with a medicine ball.
RESISTANCE WORKOUT ONE
This concept is called Super Set Three, it consists of 3 blocks of 3 exercises. Perform 15 reps of the first 3 exercises back to back, this constitutes a set. Complete 3 sets in total (with a 1 minute rest in between each set), this completes a block. Rest for 3 minutes in between each block, there are 3 blocks in total. Remember to keep the weights heavy and challenging to elicit the correct hormonal and metabolic response.
EXERCISE CONCEPT – SUPER SET THREE
| Exercises in each set | 3 |
| Reps | 15 |
| Sets | 3 |
| Rest between sets | 1 min |
| Rest between blocks | 3 min |
LUNGE — Dumbbells
Stand feet hip width apart and hold dumbbells to your side. Alternately lunge backwards until the back knee is just off the floor and both knees are at right angles. Keep the pelvis slightly tucked under so you do not over arch the back. Keep the body in an upright position.
CRUNCH
Lie on your back with your hands to head. Exhale as you curl up into a crunch, keep a slight gap under the chin and simultaneously tilt the pelvis under. Inhale and lower under control.
HAMSTRING CURL — Swiss Ball
Lie on your back with your legs straight, feet on a swiss ball and hips raised. Place your arms by your side for support. Bend the knees as you roll the ball towards you, do not allow the hips to lower. Extend the legs.
Set Two
AEROBIC / ANKLE TOUCHES
Begin in a plank position on your hands. Lift your hips, keep your legs straight and reach a hand backwards to touch the opposite ankle. Return to the plank position and repeat to the other side.
SQUAT — Medicine Ball
Stand feet shoulder width apart and hold a medicine ball to your chest. Bend the knees into a deep squat, push the bottom backwards and maintain neutral spine. Press the heels into the floor as you extend the legs and press the ball overhead. Make sure your knees track inline with your toes.
PRESS-UP — Bar
Begin in a press-up position with your hands on a bar (smith machine) and your arms extended. Engage your core and keep your body straight. Bend the arms with your elbows flared to the side slightly and lower your chest towards the bar. Extend the arms.
Set Three
STEP-UP – Box / Dumbbells
Stand holding dumbbells to your side, with 1 foot placed onto a high box or bench. Step up, push through your heel and straighten the leg. Do not push off with the underneath leg. Lower under control maintaining neutral spine.
LAT PULL-DOWN — Machine
Sit on the lat pull down machine with a close underhand grip. Retract the shoulders, lean the torso backwards an inch and pull the bar towards your breastbone. Keep the chest lifted and core engaged. Raise the bar with control.
AEROBIC / ICE SKATERS
Spring laterally from foot to foot, traveling as far as possible. As you land, take the free leg behind you and touch your knee with the opposite hand. The movement should be continuous and fast pace.
RESISTANCE WORKOUT TWO
Perform this workout with the same exercise concept as workout one.
Set One
PRESS-UP
Begin in a press-up position on your knees, hands just wider than shoulder width and arms extended. Bend the arms, elbows flared to the side slightly and lower yourself until your chest is just off the floor. Extend the arms.
SQUAT — Dumbbells
Stand with your feet shoulder width apart and dumbbells in each hand, held to the shoulders. Squat and push through the feet into a high jump, land back into a squat position and continue the movement.
BACK EXTENSION
Lie face down with your hands placed palms down next to your shoulders. Engage your core and raise your upper body off the floor. Use the muscles in your back to aid the movement rather than pushing through your hands and keep the head in line with the spine. Lower the body.
Set Two
LUNGE — Dumbbells
Stand feet hip width apart and hold dumbbells to your side. Alternately lunge forwards until the back knee is just off the floor and both knees are at right angles. Keep the pelvis slightly tucked under so you do not over arch the lower back. Keep the body in an upright position.
LATERAL FLEXION — Dumbbell
Stand feet shoulder width apart and hold a dumbbell in one hand. Laterally flex the body, lowering the dumbbell towards the floor, then pull over to the opposite side keeping your core engaged and shoulders retracted.
AEROBIC / BOX JUMPS — Box
Stand with your feet either side of a box or bench. Bend your knees and jump with both feet landing on top of the box, jump off. Keep the movement continuous and fluid.
Set Three
CHEST PRESS — TRX
Start in a press-up position with the TRX attached behind you. Take your weight onto your toes and walk your feet further underneath you to make the exercise more challenging. Maintain core stability and bend the arms lowering yourself into the press-up, keeping the hand position still, then extend the arms.
LUNGE — TRX
Stand facing the TRX. Hold both handles with the arms straight and lean back slightly. Take one leg behind into a backward lunge then step together and alternate legs. Keep the arms extended throughout the exercise.
ROW — TRX
Begin holding both handles and walk your feet forwards until you are leaning back. Pull with the arms into a row position with your elbows close to your body. Extend the arms and keep the body in a straight line from head to toe. To increase the difficulty level walk further forwards.
CARDIO WORKOUT
The cardio workout is split into 3 sections: Intervals, lactic acid removal phase, followed by a repeat of the intervals. You can use any piece of cardio equipment such as the cross trainer, treadmill, rower, bike or skipping rope. You can also combine equipment rather than performing the entire workout on one machine.
Intervals (pre LAR phase) – perform the required number of intervals. The sprint phase should be performed at 100%, the highest intensity possible and the rest phase should be performed at a low intensity to recover. For example on a cross-trainer increase the speed for the sprint phase then bring it back down on the rest phase, allowing you to recover.
Lactic acid removal phase – work at a consistent pace, but to the maximum intensity possible (you should not be able to hold a conversation) yet able to sustain it for the required length of time. The time is stated in minutes below the first table.
Intervals (post LAR phase) – perform the intervals again with the same format as the first section.
Enjoy!
CARDIO CONCEPT
| Number of Intervals | Sprints | Rest |
| 10 | 15 sec | 45 sec |
| Lactic Acid Removal Phase - 10 minutes | ||
| 10 | 15 sec | 45 sec |
| Total Workout Time - 30 minutes | ||
CARDIO EQUIPMENT
This video shows examples of cardio equipment to use when perform your interval training.
STRETCHES
Hold each position for 1 minute and increase the length of time on particularly tight muscles.
GLUTES & BACK
Lie on your back with your arms stretched out wide, take one knee across your body and apply gentle pressure drawing the knee towards the floor.
GLUTES
Lie on your back and place your foot onto the opposite knee. Press the top knee outwards as you clasp the underneath leg and draw it towards you.
BACK
Sit back onto your heels and simultaneously reach your hands forward with your forehead resting on the floor.
ABDOMINALS
Lie prone (on your front) and place your hands beneath your shoulders. Press into the floor, straighten your arms and raise your body.
HIP FLEXOR
In a half kneeling position tuck your pelvis under, squeeze your glutes and press your hips forward.
QUADS
Draw your foot towards your bottom. Squeeze your glutes, tuck your pelvis under and keep your knees together.
HAMSTRINGS & CALF
Raise your foot onto a surface and lean your body forward. Flex the foot bringing the toe towards you.
CALF
Lean into a wall, extend the back knee and press the heel into the floor. Ensure both feet are in a parallel position.
LATERAL
Place one foot behind the other and reach the same arm (as back leg) overhead. To increase the stretch lean laterally.
UPPER BACK
Place your hands together and reach forward. Drop your head between your arms and curve your upper back.
CHEST
Place your forearm onto a wall, creating right angles at the shoulder and elbow joints. Apply pressure into the wall and turn your torso away.
TRICEP
Take one arm overhead and bend at the elbow. Apply pressure with the opposite hand and keep the head raised.
ALTERNATIVE EXERCISES
Use this section to replace specific exercises in your programme which do not work for you. This may be due to not having the correct equipment, the exercise being too challenging / not challenging enough, or possibly due to an injury. Click on the links below to find alternative exercises for the same body part or movement.