Fitness: 8 Week Beginner Weight Training Programme
Summary
- Certificate of completion - Free
- Tutor is available to students
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Overview
An essential and extensive introduction to Weight Training. This 8-week programme contains video lectures for 56 days worth of weight training, targeting different areas of the body in each lesson in a simple, easy to follow format. It also guides you through your rest days, energy boosting foods to fuel your body for weight training and includes nutritious recipes to incorporate into your plan.
Certificates
Certificate of completion
Digital certificate - Included
Course media
Description
Course Highlights
- Includes over 3 hours of video content, 140 video lectures, daily printable fitness logs and nutritious recipes.
- Learn unique and simple exercises for weight training.
- Use the fitness logs to keep track of progress and follow through with your fitness journey.
- Each day includes different exercises, to keep the plan exciting.
Course Overview
This weight training programme has been created specifically for beginners interested in strength training or gym lovers wanting to explore a new area of fitness. This course will help you to create an intensive training plan and a fun, interactive exercise regime with a video lesson for every day of the week.
Instructor Bio
Jen Puzio, your passionate fitness trainer has a B.S. in Sports Medicine and Athletic Training. She also has a B.S. from Frostburg State University in Health and Physical Education Teaching and has teaching and coaching experience at levels K-12. She is an NASM Certified Personal Trainer and has an M.S. degree from Towson University in Applied Informational Technology.
Course Curriculum
Introduction
- Introduction
- Course Overview
- Course Objectives
- Disclaimer
- Prepare yourself before training
- Handout - Complete trainer schedule
Daily Trainer Programme: Week 1
- Day 1 - Legs
- Handout - Day 1 fitness log
- Day 2 - Chest and triceps
- Handout - Day 2 fitness log
- Day 3 - Rest day
- Day 4 - Back and Biceps
- Handout - Day 4 fitness log
- Day 5 - Shoulders and abs
- Handout - Day 5 fitness log
- Day 6 - Rest day and muscular soreness
- Day 7 - Rest day - nutrition
Daily Trainer Programme: Week 2
- Day 8 - Legs
- Handout - Day 8 fitness log
- Day 9 - Chest and triceps
- Handout - Day 9 fitness log
- Rest Day 10 - Rest day and controlling your environment
- Day 11 - Back and biceps
- Handout - Day 11 fitness log
- Day 12 - Shoulders and abs
- Handout - Day 12 fitness log
- Day 13 - Rest and watch out for boredom
- Day 14 - Rest day and re-evaluating goals
Daily Trainer Programme: Week 3
- Day 15 - Chest and triceps
- Handout - Day 15 fitness log
- Day 16 - Rest day recipe
- Handout - Day 16 chicken pouches
- Day 17 - Shoulders and abs
- Handout - Day 17 fitness log
- Day 18 - Rest day decreasing belly fat
- Day 19 - Back and Biceps
- Handout - Day 19 fitness log
- Day 20 - Rest day supplementation
- Handout - Day 21 fitness log
- Day 21 - Fitness log
Daily Trainer Programme: Week 4
- Day 22 - Chest and triceps
- Handout - Day 22 fitness log
- Day 23 - Rest day - How to stay motivated
- Day 24 - Shoulders and abs
- Handout - Day 24 fitness log
- Day 25 - Rest day, soreness vs. fatigue
- Day 26 - Back and Biceps
- Handout - Day 26 fitness log
- Day 27 - Rest day, fat in your diet
- Day 28 - Legs
- Handout - Day 28 fitness log
Daily Trainer Programme: Week 5
- Day 29 - Chest and triceps
- Handout - Day 29 fitness log
- Day 30 - Back and biceps
- Handout - Day 30 fitness log
- Day 31 - Rest day, being tired and training
- Handout - Day 32 - Stuffed bell peppers recipe
- Day 33 - Shoulders and abs
- Handout - Day 33 fitness log
- Day 34 - Legs
- Handout - Day 34 fitness log
- Day 35 - Rest day - I'm a sugar addict
Daily Trainer Programme: Week 6
- Day 36 - Chest and Triceps
- Handout - Day 36 fitness log
- Day 37 - Back and biceps
- Handout - Day 37 fitness log
- Day 38 - Rest day and your macronutrients as fuel
- Day 39 - Rest day and glutamine supplement
- Day 40 - Shoulders and abs
- Handout - Day 40 fitness log
- Day 41 - Legs
- Handout - Day 41 fitness log
- Handout - Day 42 - Zucchini fritters recipe
Daily Trainer Programme: Week 7
- Day 43 - Rest day and the best meal for breakfast
- Day 44 - Shoulders and abs
- Handout - Day 44 fitness log
- Day 45 - Kettlebell workout
- Handout - Day 45 fitness log
- Day 46 - Rest day and as a beginner focus on this
- Day 47 - Back
- Handout - Day 47 fitness log
- Day 48 - Chests and triceps
- Handout - Day 48 fitness log
- Day 49 - Legs and biceps
- Handout - Day 49 fitness log
Daily Trainer Programme: Week 8
- Day 50 - rest day and unspoken rules of the gym
- Day 51 - Shoulders and abs
- Handout - Day 51 fitness log
- Day 52 - Kettlebell workout
- Handout - Day 52 fitness log
- Day 53 - Rest day and it doesn't stop here
- Day 54 - Back
- Handout - Day 54 fitness log
- Day 55 - Chest and tricpes
- Handout - Day 55 fitness log
- Day 56 - Legs and Biceps
- Handout - Day 56 fitness log
Additional Leg Exercises
- Leg press
- Lying leg curl
- Seated calf raise
- Barbell Back Squat
- Bulgarian Split Squats
- Kettlebell deadlift
- Kettlebell lunges
- Standing calf raise
- Bulgarian squats
- Farmers carry
- Forward lunges
- Glute bridge
- Kettlebell squat cleans
- Kettlebell clean
- Kettlebell goblet squat
- Kettlebell single deadlift
- Kettlebell swings
- Leg extensions
- reverseLunges
- Standing hamstring curls
- Step ups
- Straight leg deadlift
Additional Chest and Triceps Exercises
- Bench press
- Butterflys
- Dumbbell flat bench press
- Dumbell incline flyes
- Dumbell incline press
- Elevated push-ups
- Bench press
- Cable single arm triceps extension
- Cable flyes
- Close grip barbell bench press
- Decline dumbell bench press
- Machine triceps press down
- Regular puchups
- rope_triceps_pushdown
- Skull crushers
- Standing cable chest presses
- Underhand grip triceps pushdown
Additional Back and Biceps Exercises
- Incline biceps curl
- Machine biceps curl
- Concentration curls
- Dumbell alternating curl
- Dumbell bent over row
- Chin-ups band assisted
- Incline dumbell curls
- Inverted row
- Back hyperextensions
- Barbell row
- Hammer curls
- Machine assisted pullups
- One arm dumbbell row
- Preacher curl
- Resistance hand biceps curl
- Reverse cable crossover
- Reverse grip pulldowns
- Seated cable row
- Shoulder shrugs
- Single arm cable biceps curl
- V bar pulldown
- Wide grip lateral pulldown
Additional Shoulders and Abs Exercises
- Bicycle crunches
- Crunches
- Dumbell reverse flyes
- Machine shoulder press
- Cable crunch
- Cable wood chop
- Dumbbell anterior raises
- Hanging knee raises
- Incline sit ups
- Lateral raises
- Machine reverse flyes
- Machine shoulder press
- Oblique crunches
- One arm push press
- Planks
- Reverse crunches
- Seated lateral raises
- Barbell shoulder press
- Side planks
Bonus Section
- Handout - Glossary
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Who is this course for?
Suitable for anyone new to weight training or who wants an interactive refresher course to enhance their exercise routine.
Requirements
There are no prerequisites for this course.
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Provider
OfCourse Learning is one of the UK's leading e-learning providers, with over 800 expert-led online courses. Their course categories range from well-being and health to personal and career development. Their courses contain numerous video-lectures, downloadable written materials and engaging assessments. Whether you want to learn sign language, become an excel whizz, or need the latest stress-busting techniques, OfCourse has something for everyone.
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