All you need is a plan.

And I am here to provide that for you…..

Every week I will prepare 3 x training programs which you can do at home, outdoors or at the gym.

Please note this is for intermediate and advanced fitness levels.

If you are starting with your fitness journey and would like a plan, please email me and I will send you 3 x training programs every week (for free) for beginners.

Before you start:

1. Download Gymboss app on your phone, test and practice to set the Gymboss. Please let me know if you struggle to set the Gymboss. Few examples to practice: 8 rounds of 20 sec and 10 sec intervals, 2 rounds of 30 sec and 10 sec intervals, and 3 rounds of 30-20-10 sec intervals.

2. The MOVE FIT program is designed for 45-55 min of hard work, rest as little as possible. Push yourself to get through the program. If there is no time for the finisher, don’t worry, you will get stronger and fitter, you will get there. Give yourself 5-8 minutes for ABS part on the program.

3. Good FORM and quality of exercises is very important. Do proper push up, if you cannot do 25 reps, do 5 and the rest Ladies push up. Very important, if the Program state 30 reps do 30 reps.

4. Try to run/ bicycle/ swim of any kind of active rest on other days, or combine sensibly with a strength or other program.

 

Day 1:

Warm up:

Light jog 4-5 minutes

10 x push ups

10 x squats

10 x shuttle runs (15 meters, one shuttle run is one)

Repeat push ups, squats and shuttle runs x 2

 

Workout:

1. Repeat x 1

10 x squat jumps

2 x shuttle runs or 50 x rope jumps

10 x Goblet squats

4 x shuttle runs or 100 x rope jumps

10 x burpees

6 x shuttle runs or 150 x rope jumps

10 x weighted bulgarian split squat (each leg)

4 x shuttle runs or 100 x rope jumps

10 x weighted walking lunges

2 x shuttle runs or 50 x rope jumps

10 x Plank rows (each arm)

4 x shuttle runs or 100 x rope jumps

10 x KB swings

6 x shuttle runs or 150 x rope jumps

10 x weighted step ups (each leg)

4 x shuttle runs or 100 x rope jumps

Repeat x 1

 

2. Repeat x 4

15 x Goblet squats

25 x squat jumps

25 x box jumps or broad jumps

 

3. repeat x 4

15 x push ups

30 x crunches

100m run or 30 x steps

 

4. repeat x 4

150 x jump rope

15 x burpee lateral hops

ABS:

15 x bicycles

15 x knee hugs

15 x side crunches L

15 x side crunches R

Repeat 3 times

 

Day 2:

Warm up:

Repeat x 3

100 x  Jump rope

10 x Half Burpees

20 x Jumping jacks

Set two timers on Gymboss today. The first one is 3 minutes.

Second one is 6 rounds of 45 seconds and 15 seconds intervals.

Workout:

 

1. Set timer on 3 min. Repeat all the exercises for 3 minutes

50 x steps

30 x mountain climbers (each leg)

10 x lunges without DB (total )

 

2. Set timer on 6 rounds of 45 seconds and 15 seconds:

1. Burpees (for 45 sec, rest 15 seconds)
2. Sumo squat jumps (for 45 seconds, rest 15 seconds)

Repeat 6 x You will do burpees 3 times and sumo squat jumps 3 times.

 

3. Timer on 3 minutes: repeat for 3 minutes

100 x jump rope

30 x mountain climbers (each leg)

10 x lunges with DB (total)

 

4. Set timer on 6 rounds of 45 seconds and 15 seconds.

1. Man makers
2. Squat jumps

Repeat x6, you will do man makers 3 times and squat jumps 3 times

 

5. Timer on 3 minutes: repeat exercises for 3 minutes

50 x steps

30 x mountain climbers (each leg)

10 x lunges without DB (total)

 

6. Set timer on 6 rounds of 45 seconds and 15 seconds:

1. Plank jack with push up with shoulder tap
2. OH Lunges with DB

Repeat x 6, you will do plank jack with push up and shoulder tap 3 times and OH lunges with DB 3 times.

 

7. Set timer on 3 minutes: repeat exercises for 3 minutes

100 x jump rope

30 x mountain climbers (each leg)

10 x lunges with DB (total)

 

8. Set timer on 6 rounds of 45 seconds and 15 seconds

1. Lunge and shoulder press
2. Squat and side kick

Repeat x 6, you will do lunge and shoulder press 3 times and squat and side kick 3 times

 

ABS:

20 x jack knives

30 sec plank

20 x bicycle

30 sec plank

Repeat 3 times.

 

Day 3:

Warm up:

Light jog for 10 minutes

Workout:

1. Repeat x 3

100 x jump rope

5 x push ups

10 x squats

15 x squat jumps

20 x lunges

 

2. Set timer for 45 seconds and 15 seconds intervals for a total of 10 rounds:

45 seconds:                                                             15 seconds:

1. Dips                                                                      rest
2. step up L                                                              mountain climbers
3. step up R                                                              rest
4. Plank knee out                                                    high knees
5. squats                                                                   rest
6. push ups                                                              mountain climbers
7. Bulgarian split squat (L)                                  rest
8. Bulgarian split squat (R)                                 high knees
9. plank                                                                    rest
10. V sit up                                                                mountain climbers

Repeat x 2

 

3. CORE FINISHER

Set timer 30 seconds intervals and 10 seconds intervals for a total of 6 rounds

1. Elbow plank
2. straight arm plank
3. push ups
4. push up hold
5. mountain climbers
6. half burpees

Rest 30 seconds and repeat.

ABS:

30 x crunches

25 x bicycles

20 x jack knives

15 x russian twist

Repeat x 3

 

Come back next week for more programs!