MediaShop Simply Fit Board Mode D'emploi page 16

This is a five-day basis training plan. We recommend a daily warming up and cooling down period of at least 2-5 minutes of the
basic twist everyday. Choose 3 exercises, that you wish to do each day.
NOTE: You may, of course, convert the training plan into a three day period, in which the basic twist and abdominal muscle
training is taken up on Monday, Wednesday and Friday, while pausing on Tuesday and Thursday.
Monday
Push Day
Chest/Triceps/Shoulders
Shoulder Press
Tricep Kickbacks
Lateral Raise
Front Raise
Extensions
Push Ups
Standing Chest Fly
Choose three exercises
(each from the above-
stated muscle groups) 8
repetitions, 1 minute of
twisting in between, then 2
further repetitions.
16
EN Simply Fit Board® Trainingplan
Tuesday
Basic Twist &
Ab Day
10-30 minutes basic Squats
twist holding 1 to 4kg
Screaming Squats
dumbbells
Donkey Kicks
Abs:
Toe Taps
(Upper & Obliques)
Bridges
Standing Jackknife
Twisted Bridges
Plank
Burning Bridges
Plank Pikes
Standing Rock
Plank Walks
Plank Cross Unders*
Plank Jacks*
Choose 2 for the upper
and 1 for the oblique
abdominal muscles.
*oblique abdominal muscles
Choose three exercises, Choose three exercises,
10 repetitions, 1 minute 8 repetitions, 1 minute
twisting in between, then a twisting in between, then a
further 2 repetitions. further 2 repetitions.
Wednesday
Leg & Basic Twist &
Glute Day
10-30 minutes basic
twist holding 1 to 4kg
dumbbells.
Abs:
(Lower& Obliques)
Mountain Climbers
Plank Knee Ups
Plank Knee Up & Ins
Plank Kick Throughs*
Woodchoppers*
Spider Planks*
Choose 2 for the lower
and 1 for the oblique
abdominal muscles.
*oblique abdominal muscles
Choose three exercises,
10 repetitions, 1 minute
twisting in between, then a
further 2 repetitions.
Thursday
Pull-Day
Ab Day
Bicep Curl
Hammer Curl
Lateral Bicep Curl
Reverse Fly
Bent Over Rows
Plank Twists
Deadlifts
Choose four exercises
(any two of the above-
stated muscle groups),
8 repetitions, 1 minute
twisting in between, then a
further 2 repetitions.
Friday
Biceps/Back