Phase 1: PRIMING: THE WORKOUTS
The PRIME phase is your initial introduction into the programme, and we will be starting slowly to help you get used to working out, and start training your body to shed fat and build muscle. There are a range of workouts to choose from; I would recommend alternating all of these throughout the course of the Detox phase,that last for a couple of weeks.
You will notice that many of the exercises described use resistance bands, and there are two workouts which focus on this. Resistance bands are small, rubber bands which can be looped around gym equipment – or even ordinary household items – or used alone.
Bands come in a range of widths, from 1-6 – the thicker the width, the greater the resistance, and the harder it is to use. Level 1 bands are easier to stretch, and this gets tougher as you advance through the ranks. This allows you to build up the intensity of your workout throughout the phase, without the need to invest in expensive equipment.
Though seemingly simple, resistance bands offer a range of uses and advantages to your workout, including:
- Building strength – each band exerts a particular amount of force on the muscles when stretched, and can be used to build strength in both the upper and lower body.
- Improving mobility – bands can help to boost flexibility and joint mobility
- Rehabilitation – if you are working shoulder, knee or hip injuries, a band can gently and effectively aid recovery and help to rebuild strength and flexibility
- Weight training – when wrapped around the ends of a weight bar or dumbell, resistance bands can help make exercises more challenging, allowing you to increase the intensity of your workout. They can also be looped around a pull up bar for assisted pull ups.
Home Workouts (No Bands Required)
We have also included a range of home workouts, which only require your own bodyweight to participate. These can be carried out anywhere, anytime, allowing you to keep up with your workout routine and maintain your fitness no matter where you are, and whether or not you have access to a gym. You can even workout, in a hotel room, or if isolating – all you need is yourself!
Accessing The Workouts
It should be noted that some of our banded workouts include the use of gym equipment, such as ellipticals, spin bikes and treadmills. These are predominantly used to warm up the body before working out, and so can be replaced by a burst of cardio – try a light jog, a session with a skipping rope, or a brief HIIT workout to replace the machines if you are working out at home – you can always check out our home workouts for an alternative to swap into your banded worko