If you're looking to kick-start your fitness journey then this 12 session workout programme is perfect for you.
Whether it's been a long absence from exercising or if you have never worked out before have been unsure where to start this programme will give you all the basics you need to progress.
This workout programme is aimed at giving the novice exerciser, the person who doesn't know where to start with their fitness, is perhaps not confident enough to join a gym or a fitness class or simply doesn't like gyms and over crowded places.
It is completed with very basic exercises like the body weight squat, lunges, glute bridges, adapted push ups and ab crunches to name a few.
Each workout offers plenty of rest time in between so participants can catch their breath and recover just in time for the next round.
As always with home workouts, you are in total control, nobody is watching you and nobody is pressuring you, you can pause the video (although don't pause for tooooo long! :) catch your breath, drink some water and press play again and resume.
The workouts vary from a few exercises and an outdoor/treadmill walk to a medium intensity circuit style workout that will encourage you to push and surprise yourself with what you're capable of doing.
There are 12 workouts, and each one gently progresses from the previous workout with out you even knowing, so before you know it you will have progressed from doing 8 repetitions to 15.
All workouts have audio, prompting you and explaining what is next and how to best do each movement and there is guidance when to start and when to rest.
All in all this is the perfect workout plan if you have been struggling to find a way to get started and build a foundation before you begin to really push yourself on your fitness journey!
We hope you enjoy!
Kick Start My Journey Introduction & Workout 1
Workout 1 -Lower Body
Body Weight Squats 8 reps
Glute Bridges 8 reps
Clamshells 8 reps
2-3 sets
Cardio:
20-30 Min Brisk Walk -> Aiming for minimum of 2k
or
Exercise Bike Speed @ 60rpm -> 20 Minutes
Workout 2
-Abs/Core
Ab Crunches 8
Lying Leg Lifts 8
Crunch Ankle Taps 8
Cardio:
(10 minutes) High Step Ups x 10 Rounds
60 seconds working/60 seconds Rest
Workout 3
-Upper Body
Ab Crunches 8
Lying Leg Lifts 8
Crunch Ankle Taps 8
Cardio:
(10 minutes) High Step Ups x 10 Rounds
60 seconds working/60 seconds Rest
Bonus Info Video -> MenoFitness & Menopause
in this Short Video from Catherine William's Lecture on Menofitness (called Fitness for Menopausal Women), learn about the three stages of Menopause and discover some of the physiological effects, which may occur during those stages
Bonus Info Video -> Psyhological Implications of Menofitness
In this short video from Catherine William's Lecture series (called Fitness for Menopausal Women) learn about the psychological side effects experienced by women during the three stages of Menopause and how best to combat them to ensure a happy and healthy experience.
Workout 4
-Lower Body
Body Weight Squats x10
Glute Bridges x10
Clamshells x10 each side
Cardio:
x4 Rounds - 40 seconds:20 seconds
High Step Ups
Chest to floor/Stand up
Lying Leg Lifts
60 Seconds Rest
Workout 5
-Abs/Core
Ab Crunches x10
Lying Leg Lifts x10
Crunch Ankle Taps x10
2-3 sets
Cardio:
25-30 Min Brisk Walk -> Aiming for minimum of 2k
or
Exercise Bike Speed @ 60rpm -> 20 Minutes
Workout 6
-Upper Body
Kneeling Push Ups x10
Curl & Shoulder Press x10
Dips off Chair x10
Single Arm Row x10 each side
Cardio: - 40 secs on:20 Secs
Body Weight Squats
Rest Russian Twists
Glute Bridges
Jogging on Spot
Repeat x3 Rounds
Bonus info video -> Ketogenic Diet and Female Hormones
Dr. Cliff Harvey explains in short, the effect that a low carb, high fat diet can have on female hormones. Check out the full course at www.alifeofeducation.com/course/understanding-ketogenic-nutrition
Workout 7
-Lower Body
Body Weight Squats x12
Glute Bridges x12
Clamshells x12 each side
Cardio
30 Min Brisk Walk -> Aiming for minimum of 3k
or
Exercise Bike Speed @ 60rpm -> 20 Minutes
Workout 8
-Abs/Core
Ab Crunches x12
Lying Leg Lifts x12
Crunch Ankle Taps x13
2-3 sets
Cardio: - 40 secs on:20 Secs Rest
1/2 burpees
Russian Twists
Chest Floor Stand Up
Mountain Climbers
Repeat x3->4 Rounds
Workout 9
-Upper Body
Kneeling Push Ups x10
Curl & Shoulder Press x10
Dips off Chair x10
Single Arm Row x10 each side
Cardio:
30 Min Brisk Walk -> Aiming for minimum of 2.3k
or
Exercise Bike Speed @ 60rpm -> 20 Minutes
Bonus Info Video -> Positive Psychology
Positive Psychology is the scientific study of human flourishing, and an applied approach to optimal functioning. It has also been defined as the study of the strengths and virtues that enable individuals, communities, and organisations to thrive.
Learn how it can benefit you and improve your happiness.
Bonus Info Video -> Positive Psychology for You
There are many potential benefits of practicing positive psychology including an increase in your self-esteem, improved relationships, and a greater outlook on life.
Research in the realm of positive psychology has found that gratitude, social connection, and kindness are all important to you living your best life!
Workout 10
-Lower Body
Body Weight Squats x15
Glute Bridges x15
Clamshells x15 each side
Cardio: 40 secs on:20 Secs Rest
Lateral Toe Taps Off Step
Russian Twists
Chest to Floor Stand Up
Kneeling Push Ups
Repeat x3->4 Rounds
Bonus Info Video -> What is Diabetes
Learn about Diabetes and the pathophysiology and prevalence of diabetes
Bonus Info Video -> Diabetes Management
Understand the different types of diabetes and how each of them can be managed with exercise and medication if recommended by a doctor
Workout 11
-Abs/Core
Ab Crunches x15
Lying Leg Lifts x15
Crunch Ankle Taps x15
30 Min Brisk Walk -> Aiming for minimum of 2.3k - 3k
or
Exercise Bike Speed @ 60rpm -> 20 Minutes
Workout 12
-Upper Body
Kneeling Push Ups x15
Curl & Shoulder Press x15
Dips off Chair x15
Single Arm Row x15 each side
Cardio: 40 secs on:20 Seconds Rest
High-Step Step ups
Ab Crunches
Lunges
Body Weight Squats
Repeat x3->4 Rounds
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