CARE FITNESS GYM POWER 257, Manual

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2 1-2 12-15 2 15-20 3 15-20
6 1-2 12-15 2 15-20 3 15-20
5 1-2 12-15 2 15-20 3 15-20
S = series R = repetitions
Intermediate program
Exercise
1st – 4th weeks 5th – 8th weeks
10 S R S R
9 2 15-20 3 15-20
8 2 15-20 3 15-20
11 2 15-20 3 15-20
7 2 15-20 3 15-20
14 2 15-20 3 15-20
2 2 15-20 3 15-20
6 2 15-20 3 15-20
5 2 15-20 3 15-20
2 15-20 3 15-20
S = series R = repetitions
For beginners, the effort intensity and duration must be progressive and adapted to their level for maximum
efficiency and security.
- An effort reduction phase, followed by a relaxation phase . Start and finish each exercise by a stretching phase.
Stretching before exercising increases muscle suppleness and avoids injuries. After an effort, it relaxes muscles and
helps them to avoid aches.
- Stretch slowly and softly, it should not hurt.
- Hold each stretching movement for 30 to 60 seconds breathing out.