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 Ecto-mesomorph on a fat loss programme. Fortunately your body-type can lose fat easily but you may find that you lose muscle easily too, due to having predominately slow twitch muscle fibre. Therefore the focus for your body-type is to increase muscle tissue to keep your metabolism firing, which will in turn help you to lose fat. The more muscle you have, the more fat you burn.
The majority of your exercise plan is resistance training rather than cardio. It is a common thought process that when on a fat loss programme you should be doing lots of cardio, this is true for some body-types but for an Ecto-mesomorph this is the wrong approach. By overdoing the cardio element of your training you will break down too much muscle, which will slow down the rate at which you burn fat. You may have heard of the term skinny fat, this is the look of someone with your body-type who does too much cardio and not enough resistance training. Therefore a programme focussing on resistance training for an Ecto-mesomorph will gain the best fat loss results.
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 Ecto-mesomorph you will be working at a lower rep range than some of the other body-types, which avoids you depleting your glycogen stores and breaking down muscle.
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 | Workout One | Day 15 | Workout One |
| Day 2 | Cardio | Day 16 | Cardio |
| Day 3 | Workout Two | Day 17 | Workout Two |
| Day 4 | Rest | Day 18 | Rest |
| Day 5 | Workout One | Day 19 | Workout One |
| Day 6 | Cardio | Day 20 | Cardio |
| Day 7 | Rest | Day 21 | Rest |
| Day 8 | Workout Two | Day 22 | Workout Two |
| Day 9 | Cardio | Day 23 | Cardio |
| Day 10 | Workout One | Day 24 | Workout One |
| Day 11 | Rest | Day 25 | Rest |
| Day 12 | Workout Two | Day 26 | Workout Two |
| Day 13 | Cardio | Day 27 | Cardio | 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 10 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 2 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 | 10 |
| Sets | 3 |
| Rest between sets | 1 min |
| Rest between blocks | 2 min |
Before commencing your workout click here for technique advice on some of the big exercises.
Block One
SQUAT — Dumbbells
Stand feet shoulder width apart and hold dumbbells to your shoulders. Bend the knees into a deep squat, push the bottom backwards and maintain neutral spine. As you straighten the legs, press the dumbbells overhead. Make sure your knees track inline with your toes.
AEROBIC / CATERPILLARS
Stand with your feet hip width apart. Bend the knees, reach to the floor and walk your hands forwards as far as possible maintaining core control. Walk the hands back to your feet and stand upright.
LUNGE — Dumbbells
Stand feet hip width apart and hold dumbbells to your side. Lunge backwards until the back knee is just off the floor and both knees are at right angles. Keep the pelvis slightly tucked under and the body upright. Step together and repeat with the same leg.
Block Two
ROW — Barbell
Stand feet hip width apart and hold a barbell with a close grip. Hinge at the hips with slight knee flexion and bring the torso forwards maintaining neutral spine. Pull with the arms into a row position, elbow in close to your side. Extend the arms.
CRUNCH
Lie on your back with your hands to head. Curl up into a crunch, keep a slight gap under the chin and simultaneously bring your knees to nose. Lower the body as you extend the legs towards the floor.
PRESS-UP
Begin in a press-up position, hands just wider than shoulder width and arms extended. Engage your core and keep your body in a straight line from head to toe. Bend the arms, elbows flared to the side slightly and lower yourself until your chest is just off the floor. Extend the arms.
Block Three
SWING — Kettlebell
Stand feet slightly wider than shoulder width and hold a kettlebell in 1 hands. Hinge from the hips with slight knee flexion and swing the bell through the legs maintaining neutral spine, do not round the lower back. Allow the momentum to lift the bell up to shoulder height, do not lift with the arm. Alternate hands at the top of the swing, keep the core engaged.
BACK EXTENSION
Lie face down on the floor with your arms by your side, palms up. Engage your core and raise your upper and lower body off the floor. Simultaneously turn your palms down and draw your shoulder blades down and together. Keep the head in line with the spine. Hold the position.
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.
RESISTANCE WORKOUT TWO
Perform this workout with the same exercise concept as workout one.
Block One
HAMSTRING CURL — Swiss Ball
Lie on your back with your knees bent, feet on a swiss ball and arms by your side. Raise your hips then extend the legs rolling the ball away. Bend the knees and draw your feet towards your bottom, rolling the ball towards you. Lower the hips to the floor.
CLIMBERS
Begin in a hand plank position with your shoulders over your wrists. Engage your core and draw a knee up to elbow, laterally flexing the torso. Alternate sides.
SQUAT — Kettlebell
Stand feet wide, toes turned out slightly and hold a Kettlebell with both hands. With the arms extended to the floor, bend the knees pressing them outwards into a sumo squat. Extend the legs and raise the kettlebell up to your chest with your elbows raised.
Block Two
PRESS-UP
Begin in a press-up position, hands just wider than shoulder width and feet together. Perform a press-up then take 2 step laterally, using the opposite hand to leg. Repeat the press-up and reverse the lateral move.
LUNGE — Dumbbells
Feet together and dumbbells held above you, arms extended. Bring the dumbbells to your shoulders as you step laterally into a side lunge. Heels down, push the bottom back and allow the torso to hinge forwards slightly from the hips. Step together and repeat to the other side.
ROW — Cable
Stand in a squat position with your shoulders retracted, arms extended and the cable at chest height. Using a wide grip bar pull the cable towards you with your elbows slightly raised. Draw your shoulder blades down and together then extend the arms. Maintain the squat position throughout the exercise.
Block 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.
SQUAT — TRX
Stand facing the TRX and hold both handles. With your feet shoulder width apart, lower into a squat and then push through the feet, pull slightly with the arms and jump as high as possible. As you land bend the knees and go straight into the next squat jump, keep the movement fluid.
DEADLIFT — Kettlebell
Stand feet shoulder width apart, bend the knees, hinge from the hips and take hold of the kettlebell in both hands. Perform a deadlift by pressing the feet into the ground and straightening the legs. Do not let the lower back round, maintain neutral spine. Lower under control.
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 |
| 4 | 20 sec | 40 sec |
| Lactic Acid Removal Phase - 18 minutes | ||
| 4 | 20 sec | 40 sec |
| Total Workout Time - 26 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.