Personal Training Canary Wharf

Thats a free weight loss program designed by Marko Mandic – personal training Canary Wharf

There 12 different workouts over 12 weeks, designed to train the body and shock it into losing weight. The workouts consist of over 60 specific weight loss exercises that can all be performed at home – no more traveling to the gym and wasting your precious time if you don’t want to.

The first simple tips I give you for effective weight loss are:

1. Cut carb intake.

2. Start taking fish oils.

3. Use weight training three to four times a week.

Go to bed by 10pm.

4. Drink green tea.

I would also strongly recommend you download my fitness manual, FAT LOSS METHODS, in which I explain in detail all about weight loss, nutrition supplementation and training, and combine this with the video workouts for a winning formula to get the body you always wanted and to get yourself in great shape, Call Marko 07769511513 conducts personal training Canary Wharf .

Week 1


This is a fantastic weight loss work out for beginners. For less than the price of a cup of coffee start your weight loss regime right now. The workout consists of 6 exercises that should be performed within 25 and 40 minutes. Remember to have a carb-free meal at least 90 minutes before the work out and a carb-free meal 30-60 minutes after the workout. More about nutrition and how to eat during this week is explained in the Fat Loss Methods ebook. Perform this workout 3-4 times a week. Equipment you will need is a Swiss ball, some dumbbells and a bar bell.

Week 2


Week 2 is when you will really start to notice some fantastic changes in your body. These exercises really stimulate the natural generation of hormones that will help you lose weight. For some clients I recommended they drink coffee and/or green tea to accompany the workout but first consult your doctor to check you are allowed to have these stimulants. And I would strongly recommend you download my fitness manual Fat Loss Methods, which will really show you each week how to change your diet and what changes you should make in your nutrition according to your new training routine. Perform this workout 3-4 times a week. Equipment you will need is a Swiss ball, some dumbbells and a bar bell.

Week 3


In Week 3 we focus on your core and your spinal stability. As well as toning your entre body it works the muscles underneath and it prepares the body to lose weight once you’ve stripped all the excess fat. It consists of 6 fantastic exercises that work the whole body.Perform this workout 3-4 times a week. Equipment you will need is a Swiss ball, some dumbbells and a bar bell.

Week 4


Week 4 is an ultra fat burning week because this workout concentrates on the major muscle groups and really burns a lot of calories. Within this week you will notice tremendous changes in your body.Perform this workout 3-4 times a week. Equipment you will need is a Swiss ball, some dumbbells and a bar bell.

Week 5


Week 5 is a functional strength developer. So you’re going to look fabulous but you’re also going to move better, improve your lower back strength and improve your posture with your core stability. You’ll feel much more energised and really start feeling great about yourself. Perform this workout 3-4 times a week. Equipment you will need is a Swiss ball, some dumbbells and a bar bell.

Week 6


Week 6 is a shaping week. I’m really proud of this routine as this is what is going to give you a great shape flat abs, toned arms and a really trim waist. You’re really going to notice tremendous changes in your body. I’ve used this routine with many people who actually use their body for a living athletes, dancers etc – and they have all been overjoyed with the results. Perform this workout 3-4 times a week. Equipment you will need is a Swiss ball, some dumbbells and a bar bell.

Week 7


This week is what I call I’baby you’re going to work your back! It’s a back-pain reliever week and after all the work you’ve done over the past 6 weeks you’re ready to take this on. This is a specific course stabilisation and lower back workout. It’s not only to give you a stable back remember the back muscles are one of the largest muscles in your body so they actually burn an amazing amount of calories. If you follow the diet I prescribe in Fat Loss Methods personal training Canary Wharf you will achieve astonishing results.Perform this workout 3-4 times a week. Equipment you will need is a Swiss ball , some dumbbells and a bar bell.

Week 8


I like to call this week a Glute Buster. The Glutes, as well as being the main muscles in your bum, are also a major stabiliser of your lower back. My reputation for personal training in canary wharf  years in gyms has been that every single one of my clients has developed rock solid glutes. Perform this workout 3-4 times a week. Equipment you will need is a Swiss ball, some dumbbells and a bar bell.

Week 9


I call this week the Finally Thin and Trim Arms. week The biggest mistake people often make is when they want toned arms to go straight for exercises that concentrate on these – like bicep curls and dips on a bench. What you need to do first, and you have already done by following this programme, is focus on losing body fat all over and only now are you ready to start targeting the arms.Perform this workout 3-4 times a week. Equipment you will need is a Swiss ball, some dumbbells and a bar bell.

Week 10


For the past nine weeks I’ve been preparing you and teaching you so you are able to perform these top notch exercises. This workout consist of 6 amazing moves which, if you’ve been patient and disciplined for these past weeks, you will really reward yourself with amazing fat loss. Perform this workout 3-4 times a week. Equipment you will need is a Swiss ball, some dumbbells and a bar bell.

Week 11


Week 11 is actually my favourite week and I actually call it A Thriller in Manila because you really are going to be thrilled with the results. I will tell you now, for any kind of training for weight loss there comes a time when some hard work needs to be done. Believe me, if you really want to be ripped and really want to achieve the best results then you have to put some proper work into it. I developed MM Workout personal training Canary wharf for people who really want to achieve the best out of their body and their health. Like I always say, you have a bike now ride it. Perform this workout 5 times a week. Equipment you will need is a Swiss ball, some dumbbells and a bar bell.

Week 12


I hope by now you have been really enjoying the workouts. If you have completed all 11 weeks, by now you should be lean, strong and healthy. These workouts also help with balancing your body. You are utilising whole body moments that make sure that never again will you pile on the flab. It doesn’t mean you can stop training, it means you can now progress to my more advanced workouts how you can further target specific parts of the body. Perform this workout 3-4 times a week. Equipment you will need is a Swiss ball, some dumbbells and a bar bell.

For any help call Marko Mandic personal training Canary Wharf on 07769511513

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