Welcome to my ‘12-Week Get Fit Plan’ and a healthy lifestyle for life!
How long has it been since you did some exercise? A few weeks, months, years, never? As with any change in life, the first step is the hardest, but it really doesn’t take much to get you back in action or to start from the very beginning. I have developed a 12-week programme that will get you feeling fit and motivated for the first time in ages – and without having to dedicate hours of training each week.
You might feel like you don't have the energy to exercise, but you will soon see how exercise increases your energy, your mood and your health. A goal really helps you focus so start by thinking about what fit and healthy means to you. Is it about being able to climb the stairs at work without getting out of puff? Or going for a long walk without your legs wobbling? By finding a personal “finish line” – one that is about you, rather than other people’s standards, you will give yourself the motivation you need to keep going. And simply by turning your attention to exercise for the 12 weeks you will find you become fitter and healthier and happier - it’s as simple as that.
This training plan is designed to help you fall back in love with exercise, easing you into a manageable and sustainable routine. It combines bodyweight exercises (promoting increased strength and fat loss and improving general conditioning) with progressive cardio workouts that are designed to improve general fitness. I also focus on your core strength and activating the right muscles to prevent injury and get maximum results. I have suggested the length of each workout, but if you start and find things too easy or perhaps too hard, do increase/decrease them - you can always add on or take off the number of reps and rounds that you do. For example, you may find that a 15-minute cardio workout is too easy, so increase it to 30 minutes.
The plan includes four/five workouts a week, with two rest days. There is a combination of strength, stretching and cardio included each week. You can swap the rest days if you need to, but make sure you do have two days without exercise: they are there to maximise the results of your training. If you are unsure about whether to start physical activity, please ask your GP for advice first. And if you feel unwell, dizzy or in pain when performing these exercises, stop immediately.
The first day you will complete an exercise technique master class and a seated fitness test. For the latter, I want you to use the PDF to record your times/reps so you can do this test once every four weeks and see how you improve.
Ready to get going? Download your workout plan and let's go!
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Please Note: The material on this site is provided for informational purposes only and is not medical advice. Always consult your doctor before beginning any diet or exercise program.