Give yourself the opportunity to create a leaner, fitter, stronger and healthier you. This easy to use 12 week plan includes a variety of training programmes and nutritional options. Consistency and preparation is the key to success when changing a lifestyle habit. Start by reading through our ‘HOW IT WORKS’ section. This will open your eyes to how we look at training and how it should be carried out. To help you understand how each movement should be carried out, we have also created a training video for each of the training programmes. These can be found at www.youtube.com/user/fitnessinmyopinion.
Our training programme is based on 4 training sessions per week, leaving an additional day for you to enjoy your favourite class, sport or personal training session. The 4 training sessions are split into different training areas, lower body, upper body, core and full body. All 4 workouts must be complete before starting back at workout 1 Weeks 1-4 The first 4 workouts have been created to get the body moving in high rep ranges focusing on technique and basic body movements. Lower body 1—Upper body 1—Core 1—Full Body 1 Weeks 5-8 The next 4 workouts have been adjusted to challenge the body using more weight focused exercise. The workouts will consist of using high rep ranges to help ease the body into more intense future workouts Lower body 2—Upper body 2—Core 2—Full Body 2 Weeks 9-12 The change of structure in the final four workouts is to accommodate our desire to push the body towards an optimum training zone. We have lowered the rep range and increased the intensity of each exercise Lower body 3—Upper body 3—Core 3—Full Body 3
Lower body 1 1500m Row 20 Walking lunges into 20 Air squats x 3 500m Row 20 Deadlifts into 20 Weighted step ups x 3 500m Row 20 Bridge lifts to calf raise into 20 Reverse lunges x 3 500m Row
Upper body 1 Run/Fast walk 1500m 20 Press ups into 20 Body rows x 3 20 Barbell shoulder press into 20 Bent over row x 3 Run/Fast walk 1500m 20 Lying chest press into 20 Lateral raise x 3 20 Tricep pulldowns into 20 Bicep curls x 3 Run/Fast walk 1500m
Core 1 1500m Row 20 Full sit ups into 30second plank x 3 20 Ab crunch into 20 T-Rotation x 3 1000m Row 20 Jack knife into 20 Russian twist x 3 ‘100’ into 30sec V-Balance x 3 1000m Row
Full body 1 (limited rest) 45sec Weighted step ups into 10 Burpees x 3 20 Press ups into 20 Weighted squats x 3 20 Body row into 20 Alternate lunges x 3 10min light cardio 20 Kettlebell swings into 30sec Plank x 3 20 Push Press into 20 Russian twist x 3
Lower body 2 1500m Row (100m Fast/Slow intervals from 500m) 20 Weighted walking lunges into 20 Dumbell front squat x 3 20 Sumo deadlifts into 20 Reverse twist lunges x 3 20 Bridge hamstring curls into 45sec Weighted step ups x 3 Leg press dropset 8-8-8 1000m row
Upper body 2 Run/Fast walk 1500m 20 Press ups into 20 Lying chest press x 3 20 Shoulder press into 20 Dumbell skullcrushers x 3 20 Upright row into 20 Lateral raise x 3 20 Body row into 20 Bent over row x 3 20 Assisted pull ups into 20 Bicep curls x 3 Run/Fast walk 1500m
Core 2 1500m Row 20 Elbow to knee sit ups into 30sec plank with rotation x 3 20 Weighted ab crunch into 30sec side plank (both sides) x 3 20 Cable woodchops (10 each side) into 30sec Core ball bridge 20 Jack knife into 20 V-Balance elbow to knee x 3 ‘100’ into 20 Plank knee drive x 3 1000m Row
Full body 2 (limited rest) 20 Kettlebell swings into 20 Lunge with knee drive x 3 20 Deadlift to high pull into 20 Press ups x 3 20 Single arm clean and press into 20 Bent over row x 3 45sec Farmers walks into 20 Mountain climbers x 3 20 Full sit ups into 20 Russian twist x 3 20 Jump squats into 45sec Plank x 3
Lower body 3
15 Leg press x 5 15 Barbell squats into 15 Air squats x 3 15 Deadlifts x 5 16 Walkings lunges into 45sec Weighted step ups x 3
1500m row intervals, 200m comfortable, 100m sprint.
Upper body 3 15 Chest press into 15 Chest Fly x 3 15 Press ups x 5 15 Back row into 15 Bent over fly x 3 15 Body row x 5 15 Shoulder press into 15 Upright row x 3 15 Lateral raises x 5 15min Run, 1 min jog, 30sec fast run/sprint
Core 3 1500m Row 30sec Full sit up into 30sec Elbow to knee sit up into 30sec Rotational plank x 3 30sec Weighted v-hold into 30sec Russian twist into 30sec PUP knee drive x 3 30sec PUP internal knee drive into 30sec T-rotation into 30sec Superman x 3 30sec Jack knife into 30sec Unstable plank into ‘100’ x 3 1500m Row Full body 3 (limited rest) 50 of each, Kettlebell swings Kettlebell push press Kettlebell squat 25 of each, Press ups— Body row Burpees- Jump squats 10 of each, (x2) Deadlift— Thrusters—High pull Weighted walking lunges—Box jumps 1000m row—sprint
Eating healthily can be easy by following our simple but effective nutritional programming. So many people believe changing their food habits to healthier options would be sacrificing their enjoyment of food but we believe eating healthy can change your love of food and change your body in the process. Our mindset follows the saying “ food is for fuel, not for feeling”, if you can adopt this policy we are sure you will achieve any goal you set.
Our nutritional programming is based on eating 4-5 times per day and creating meals that are balanced in protein, carbohydrates and fats.
Eat a minimum of 4 meals/snacks per day (Meal 1,2,3 and snack). Choose a food from every box for each meal Keep the portion size of each food item as close to the size of the palm of your hand as possible Drink water with every meal/snack Do not consume any sugary, fizzy or fruit drinks If you choose to eat a fifth meal choose a snack Tips Prepare your food in advance Use steam and oven cooking ahead of frying and microwaving Eat at regular times throughout the day Vary the foods your are eating Add herbs and spices to improve flavour
CHOOSE 1 FROM HERE
Poached egg Omelette Scrambled egg Natural Yoghurt High Protein yoghurt Protein Shake Turkey bacon Smoked Salmon
AND 1 FROM HERE
CHOOSE 1 FROM HERE,
Chicken Turkey White fish Salmon Tuna Lean red meat Quorn Pulses Tofu
Mixed berries 2 different vegetables 2 different salad Nuts Seeds Piece of fruit
1 FROM HERE
Cous cous Sweet potato Quinoa Rice
AND 2 FROM HERE
Leafy greens Root vegetables Tomato Cucumber Celery Peppers Broccoli Mushrooms Asparagus
CHOOSE 1 FROM HERE,
Chicken Turkey White fish Salmon Tuna Lean red meat Quorn Pulses Tofu
AND 2 FROM HERE
CHOOSE 1 FROM HERE,
Natural yoghurt Protein Shake Nuts Seeds
Leafy greens Root vegetables Tomato Cucumber Celery Peppers Broccoli Mushrooms Asparagus
AND 1 FROM HERE
Mixed Berries Piece of fruit Dried Fruit
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