Workouts for members

Maverick provides several assessments to ensure the member works out at the correct level of fitness suitable for the individual. Based on their years of training, consistency, basic body metabolism, other injuries / ailments, workout options are given incorporating their likes and preferences. A Calendar displays their choice of activity committed by them on various days of the week in their portal. Further, for strength training workouts, various options for general conditioning, full body workouts, upper body workouts, lower body workouts, fat burning, interval training, core conditioning and many more are available for each fitness level and gender. All workouts are available both in the kiosk and as print outs in the gym floor with specifications of equipments available in said branch or centre. The kiosk will contain elaborate instructions with video for each exercise. In addition, each individual’s recommended workout is also available online in our portal, in our app and is mailed as a pdf for persons to print and use as necessary.

 

Workout progression:

In order to get the best out of any workout, it is recommended to changes workouts every 2 months. Hence, even members who are continuing the program with Maverick will get fresh set of assessments to change and improve their workout regime.

 

Guidelines for Maverick Gym workouts:

* Based on your gender, fitness level, exercise history and choice of activity, we will be recommending workouts for members.

* Members will have to answer the Exercise history & preference questionnaire to change their fitness level for every progression as recommended below.

NOVICE – Fitness Level Zero:

This level is for someone who is a fresher to organised gym training or has not been working out  for a long time.

Recommended to alternate strength & cardio workouts during the week – i.e. one day cardio is followed  by one day of strength training

For weight gain goals, recommended to perform only one cardio session for every two strength training session – i.e. 2 Cardio & 4 Strength sessions per week

Members to follow this workout for 6 to 8 weeks before progressing to next workout pattern.

ADVANCED BEGINNER – Fitness Level One:

This level is for someone who has been working out for at least 8 weeks. It is a beginner progression.

Recommended to alternate strength & cardio workouts during the week – i.e. one day cardio is followed by one day of strength training

For weight gain goals, recommended to perform only one cardio session for every two strength training session – i.e. 2 Cardio & 4 Strength sessions per week

Members to follow this workout for 6 to 8 weeks before progressing to next workout pattern.

COMPETENT – Fitness Level Two:

This level is for someone who who has been working out for at least SIX months continuously.

Recommended to alternate strength & cardio workouts during the week – i.e. one day cardio is followed by one day of strength training

PROFICIENT – Fitness Level Two:

This level is for someone who who has been working out for at least SIX months continuously WITH good improvement in Body Composition and absence of any medical risk factors or weight gain.

Recommended to have a ratio of one cardio for every 2 strength training sessions per week – one each for upper body & lower body workouts.

* Members to select workouts from the SAME GROUP in any given week to ensure you train holistically. Do not mix Group 4 with Group 5 !

Please note: Progression to EXPERT LEVEL WORKOUTS is recommended only after having worked out for two continuous years

 

EXPERT – Fitness Level Three:

This ADVANCED WORKOUT is recommended only after having worked out for two continuous years with active lifestyle, Normal Body composition values and absence of any medical risk factors.

Recommended ratio of workouts :

MEN : ONE Cardio : FOUR Strength training sessions per week

WOMEN : ONE Cardio : THREE Strength training sessions per week

* Members to select workouts from the SAME GROUP in any given week to ensure you train holistically. Do not mix Group 6 with Group 7 !

 

OTHER OPTIONS

• You may choose to workout at the Maverick gym or at home with some portable gym equipments or in an Open air gym. Workout options for each of these are given in your online account
• You may choose to create your own workout or use one suggested by a friend. You can do so by creating the same in you ‘Custom workout’ tab in the Maverick client portal
• Specialised workout routines for fat loss, body sculpting and core training in addition to general fitness are available.
• Calisthenics or body weight exercise routines have been provided for your travel needs
• Sports specific strengthening routines are also available to help you help you address your sporting needs
• Desktop workouts to simply energise yourself during the long working day are available
• Corrective exercises for postural corrections or as suggested by a physiotherapist if any, are also available
• Complete stretching routine to enhance your flexibility is available. We recommend you perform these on your ‘rest’ day.
• Energising exercises based on the traditional chakra system combining the science of exercise have been provided as ‘Zone routine’. We recommend you perform these as often as needed.

 

All of these are available in kiosk and in member’s online portal.

 

ALL MEMBERS TO FOLLOW THE INSTRUCTIONS DURING WORKOUT:

• Train only for the recommended number of days per week.
• Take one day of rest from exercise every week.
• For weight gain goals, perform less cardio activity.
• For advanced workouts, increase your cardio duration.
• Do not train to failure. You should be able to do 1 more rep at the end of each set, therefore stopping one repetition before the failure
• If you can not complete all the recommended repetition for the bodyweight exercise, simply do as many as you can, stopping 1 rep before failure.
• If you are not comfortable with the recommended weights, use lower weights.
• Always begin with a warm up (Walking for 5 minutes, dynamic stretches or warm up strength exercises)
• Never skip ZONE EXERCISE
• If you are limited by time, reduce the number of sets in the workout, but always perform the full warm-up.
• Finish each workout with static stretching.
• Feel free to get in touch with Maverick trainers on the gym floor at anytime for clarifications.