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1、WORKOUTARE YOUSET TO SWEAT?Set to sweat is a free 12 week fitness programme professionally developed by easygym. Created with beginners in mind, it will teach you how to establish a routine, fix up your nutrition, track your progress and level up your efforts in the gym.But most importantly, it will

2、 equip you with the knowledge and confidence needed to lead an active, healthy lifestyle long after youve completed the programmeARE YOUSET TO SWEAT?Set to sweat is a free 12 week fitness programme professionally developed by easygym. Created with beginners in mind, it will teach you how to establis

3、h a routine, fix up your nutrition, track your progress and level up your efforts in the gym.FORMING A HABIT(WEEK 1-4)The first four weeks are all about building a base level of fitness and discovering what you enjoy the most. Youll learn a variety of different movements and begin to track and devel

4、op your routine.01Week 1 : Basic WeightWeek 2 : Heavier Weight & CardioWeek 3 : Heavier Weight & HiitWeek 4 : Increased Volume & Choice Of CardioTHE NEXT LEVEL(WEEK 5-8)Throughout the second stage youll learn more movements, develop your strength and really start to increase your overall

5、 fitnessWeek 5 : Complex MovementWeek 6 : Increased Weight On Complex MovementWeek 7 : Reduced Repetition For LiftsWeek 8 : Iincreased Weight On Complex Movement0203MIXING THINGS UP(WEEK 9-12)As you progress through the final stage, youll start experimenting with a variety of different training opti

6、ons. Your strength will continue to develop and so will your overall fitness.Week 9 : Straight Sets & HiitWeek 10 : SupersetWeek 11 : ReduHeavier CircuitsWeek 12 : Lighter CircuitsWORKING WITH EASYGYM ON SET TO SWEAT HAS BEEN AN AMAZING EXPERIENCE. ITS REALLY IMPORTANT TO ENCOURAGE MORE WOMEN TO

7、 START LIFTING WEIGHTS AND GUIDES LIKE THIS ARE ESSENTIAL IN REMOVING THE FEAR AND MISPLACED STIGMA AROUND THE ACTIVITY. I COULDNT BE HAPPIER TO BE A PART OF SOMETHING LIKE THIS.”-FLORA BEVERLEYFLORA BEVERLEYHe is 25 years old, from Viseu and lives in Porto. Has a masters degree in Multimedia, but i

8、t was in the area of Physical Exercise that complemented the training. He currently works as a Personal Trainer and Online Coach.Bruno LourencoNatural fromViseuAge25Height1.68 MWeight80kgCurrently my mindset is quite different. Beyond my physical well-being and self-esteem, I see training as a way o

9、f releasing stress and shaping my body as I idealize. The truth is that it is so good to be able to sculpt the body but at the same time feel it as a daily challenge. I never get satisfied and it always makes me want more.Motivates you to train!Currently my mindset is quite different. Beyond my phys

10、ical well-being and self-esteem, What is a typical day like for you?At this moment I practice bodybuilding and cardio 7 days a week. The duration of the training always depends on the phase you are in, the location and the time you have, but I dont like to train more than 45 minutes. I do 1/2 muscle

11、 groups in each session, varying the workouts according to the points I feel I should improve.What is your weekly training style like?When it comes to repetitions, I am not clinging to the paper. For me the important thing is to know how to train, because if it is well worked the muscle will always

12、be forced to grow.WHAT IS YOUR WEEKLY TRAINING STYLE LIKE? WHAT IS YOUR WEEKLY TRAINING STYLE LIKE? WHAT IS YOUR WEEKLY TRAINING STYLE LIKE? WHAT IS YOURWhat is your weekly training style like?Profetional Trainer ForYouMarcelo GomezIt has been sporting forever. He started as a baby in swimming, a sp

13、ort he practiced until he was 14, when he started weight training.Tania ValenteAuxiliar Veterinria e Groomer de Santa Maria da Feira. Mudou completamente o seu estilo de vida.Dora MatosCom 28 anos mantm a sua paixo de infncia pelo desporto. No seu blog partilha vrios treinos e receitas e tambm dicas

14、 de beleza e viagens.Our Trainer TeamWe will motivate you to train!Insert title here80%Lorem ipsum sit lom d o l o r s i t a m e t , consectetur.When I started training I heard from a lot of people “its just a phase”, “its only going to last 1 week” or “its just a summer project and then it passes”.

15、 But my willpower, determination and focus were far superior. I believed in myself, which was capable. I believed that anything was possible!Purpose of ExerciseWhen I started the training I heard from many people its only phase, this will only last 1 week or its only a summer project and then contin

16、ue it. But my determination, determination, and focus were far superior. I believe in myself, who is capable. I believe that everything is possible!Marcelo GomezIt has been sporting forever. He started as a baby in swimming, a sport he practiced until he was 14, when he started weight training.What

17、do thing about your body?Having a clear body is a problem in the lives of most women. For those who want to stay in shape, female bodybuilding is the most appropriate exercise, because it mainly contributes to fat burning and, throughout training, promotes the development of muscle mass and defines

18、muscle. But also need to go on a regular diet!What are your eating habits?Contrary to what many people think, a weight-bearing diet does not mean starvation. I currently eat about 6 or 7 times a day and as usual every 3 hours (3 normal dishes and 3 snacks), because I need to eat nutrients that provi

19、de enough energy to train. I always choose foods that are healthy and balanced.if we go on a diet all year long, practice regularly, rest well, its not because we leave the routine for several days to lose everything. Enjoy and know how to enjoy in a balanced way!DayFoodGoalSo, What we to do to get

20、body goals?Everyone wants a body shape like this1. LegsSquat, Press, Leg Extensions, Leg Curl;2. Chest Slope / Flat, Crossover, Openings;3. BackPull Down, Low Row, High Bar or Pulley Row;4. BicepsDumbbell Curl, Barbell Curl and Low Pulley Curl;5. TricepStraight Bar and Rope in High Pulley, French Pr

21、ess;6. ShoulderShoulder Press, Side Flight, Lift Front with Dumbel or Barbell, High Paddle Trap;Complete the following stepsBuilding your body shapeHere are 6 simple, yet powerful benefits youll gain through hypnobirthing1.Calmness2. Comfort3. Confidence4. Control5. Choice6. Community6cANALYSIS SWOT

22、SWOT Analysis is a useful technique for understanding your Strengths and Weaknesses, and for identifying both the Opportunities open to you and the Threats you face.WEAKNESSESSed ut perspiciatis unde omnis.OPPORTUNITIESSed ut perspiciatis unde omnis.THREATSSed ut perspiciatis unde omnis.STRANGTHSSed

23、 ut perspiciatis unde omnis.STRANGTHSConsider your strengths from both an internal perspective, andfrom the point of view of your customers and people in your market.Also, if youre having any difficulty identifying strengths, try writing down a list of your organizations characteristics. Some of the

24、se will hopefully be strengths!When looking at your strengths, think about them in relation to your competitors. For example, if all of your competitors provide high quality products, then a high quality production process is not a strength in your organizations market, its a necessity.80%60%40%80%I

25、nsert title hereInsert title hereInsert title hereInsert title hereWEAKNESSESAgain, consider this from an internal and external perspective: do other people seem to perceive weaknesses that you dont see? Are your competitors doing any better than you?Its best to be realistic now, and face any unplea

26、sant truths as soon as possible.18.214K18.214K80%60%40%80%Insert title hereInsert title hereInsert title hereInsert title hereOPPORTUNITIESA useful approach when looking at opportunities is to look at your strengths and ask yourself whether these open up any opportunities. Alternatively, look at you

27、r weaknesses and ask yourself whether you could open up opportunities by eliminating them.80%Insert title here40%Insert title hereMENWOMENTHREATSWhen looking at opportunities and threats, PEST Analysis can help to ensure that you dont overlook external factors, such as new government regulations, or

28、 technological changes in your industry.TITLE HERETITLE HERETITLE HERELorem ipsum sit l o m d o l o r s i t amet, consectetur.Lorem ipsum sit l o m d o l o r s i t amet, consectetur.Lorem ipsum sit l o m d o l o r s i t amet, consectetur.Tania ValenteAuxiliar Veterinria e Groomer de Santa Maria da F

29、eira. Mudou completamente o seu estilo de vida.Perfect for those wanting to gain all the benefits from hypnobirthing but maybe short of time, money or unable to commit to the usual lengthy, expensive courses on offerLearn the essentials in one convenient sessionChoose the right stuffNike Air Zoom Pe

30、gasusStarting at $47.99Nike Air MaxStyle: AT5627-400Air Jordan 1Style: AT5627-400Nike Air MaxStyle: AT5627-400Preferring uncomplicated design, she is quietly aware of who she is and what she likes. She is a perfect mix of seemingly contradictory virtues: serious and light, daring and understated, sensible and expressive. She has a deep, unfailing sense of what works and she doesnt waste time trying things she knows will not. She is very much herself.Whether youre a modern-day nomad who is just stopping by or dipping your toes in the city before taking the big leap, We offer