(please click on the image above to enlarge it)
You'll notice the program is set out in columns.
The exercises are listed on the left hand side.
To the right of the exercise list are 15 columns. Each column represents a session.
For the first session, we start with the first column
Each exercise has two boxes that correspond to it.
If the boxes are both blank, you don't do that exercise on that day. This is the case with the first exercise in the example, the Tectrix (Stepper).
The number in the top box represents volume, how much of that exercise to do or how long to do it.
The number/s in the lower box represent intensity, how hard to do the exercise.
In the example illustrated, the first exercise you'd do is the Precor Crossramp.
The top box (volume) is 10, representing 10 minutes.
The lower box is 4-8, representing Program 4, Level 8.
So the first exercise is the Precor Crossramp, where you'd do 10 minutes on Program 4 at level 8!
The next exercise that you'd do would be the Incline Leg Press, top box 18, lower box 25. So you'd do 18 with a weight of 25kg on each side of the machine.
Then you'd so 12 Lunges using a weight of 12.5
Followed by 2 sets (denoted 2x in the illustration) of 22 Bicycles and Crossovers.
You work your way down the column until you finish
For the second session, we use the second column
Don't worry if you don't pick it up straight away, Kym will walk you through it as often as required.
