21 Day Rapid Results Workout Guide and Exercise Index
21 Day Rapid Results Workout Guide and Exercise Index
YOUR COMPREHENSIVE EXERCISE WORKOUT with exercise index
The first week is split into 5 basic workouts that will get you started on the 21 day rapid results journey. Rest for 60 seconds after each set so your muscle have enough time to recover. Pick a weight that is challenging for you but not impossible. The last 3 reps of each set should be a good challenge and really make you sweat!
When you have smashed the first week the second week begins! The workouts are now a little different. Each workout now has supersets for each exercise. A superset is an exercise followed immediately by another exercise followed then by rest. For example, you would perform a Barbell chest press and then a Barbell row. You will then rest and repeat for the sets displayed.
The final week of your 21 day rapid results programme is split in to 5 workout circuits. This is your final push so we want to push those weights up to heavier than last week and really work hard. Unlike supersets, circuits will include 5-6 exercise without rest and then a 2 minute rest afterwards, before repeating again. Keep up the good work!
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The information presented herein is for educational purposes only and is in no way intended or implied to be a substitute for qualified professional medical advice. The information in this exercise guide and nutrition programme should be used in conjunction with the guidance and care of you the readers health care provider to determine the appropriateness of the information for your own situation. Consult your healthcare provider before beginning this programme as you would with any exercise and nutrition programme. If you choose not to obtain the consent of your health care provider throughout the duration of your time working with Kate Campbell fitness or her affiliates you are agreeing to accept full responsibility for your actions. By accepting your comprehensive nutrition and exercise programme you understand and recognise that despite all precautions on the part of Kate Campbell Fitness there are risks of injury or illness which can occur because of your use of the aforementioned information and you expressly assume such risks and waive relinquish and release any claim which you may have against Kate Campbell Fitness or her affiliates as a result of any future physical injury or illness incurred in connection with or as a result of the use or misuse of your programme.