PROGRAM OVERVIEW

WEEK 1 & 2
HYPERTROPHY – SUPERSETS

These two weeks are designed to be an introduction to weight training after two weeks of cardio based training. The program is specifically designed to put muscle on clients in order to reduce body fat. The Superset means we alternate two muscle groups during the session to keep the heart rate up and burn additional calories during the session.

WEEK 3 & 4
HYPERTROPHY – ADVANCED FOCUS

These two weeks continue on the learning from the previous two weeks. We continue with muscle growth training which speeds up the metabolic rate of our clients. We teach more advanced lifting techniques to improve efficiency and will also increase loads and intensity as you get stronger.

WEEK  5
SWEAT SESSION – BELLICON INTERVAL TRAINING

This week of training is very popular amongst members and is unique to PTF. Members perform interval based training using the Bellicon rebounders combined with weight training. This week burns an enormous number of calories but maintains muscle hypertrophy. You will LOVE IT!

WEEK 6
STRENGTH SESSION

With knowledge of safe lifting practices members push their strength limits and shock their body with a new type of training. These constant new stimuli ensure incredible results through progressive adaptation to new stress.

WEEK 7
SWEAT SESSION  (AS ABOVE)

WEEK 8 & 9
BOXING FUNDAMENTALS & CORE DEVELOPMENT

These two weeks teach members the fundamentals of boxing and allow us to focus on balance development, Core work and Glute Activation. This is a very popular two-week interval where we build the anaerobic and aerobic capacity of our members while reducing back pain and injury.

WEEK 10 &11
HYPERTROPHY – SUPERSETS (AS ABOVE)

WEEK 12 & 13
HYPERTROPHY – ADVANCED FOCUS (AS ABOVE)

WEEK 14
SWEAT SESSION (AS ABOVE)

WEEK 15
STRENGTH SESSION (AS ABOVE)

WEEK 16
SWEAT SESSION (AS ABOVE)

WEEK 17 & 18
KICKBOXING FUNDAMENTALS & CORE DEVELOPMENT

These two weeks build on members knowledge of the fundamentals of boxing and introduces kicking techniques. These two weeks are a huge challenge on balance development, Core work and Glute Activation. This is a very popular two-week interval where we build the anaerobic and aerobic capacity of our members while reducing back pain and injury.

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