Fitness For Life Menu: Weeks 5-8: Owning your Fitness Journey

fitness for life - sam chia x trainer

Build up the intensity to start noticing results

Over the next four weeks, you will build-up your intensity, pushing your body further than you did in the previous menu. This is the time frame in which others will begin to notice your hard work, giving you a sense of achievement and encouragement to follow the next sequence of exercises. Again, tailor the options provided to meet your targets and ensure you gain the most from your workouts. As your body adapts to the increased intensity, the exercises will become easier on a weekly basis.

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Menu 2: It takes 8 weeks for your family and friends to see your results

Starter – Warm up

  • 1 minute of step ups
  • 5 minute incline walk on the treadmill
  • 50 calories on the bike out of the saddle
  • 2 miles on the cross trainer
  • Climb 5 flights on the stepper

 

Main – Full body

  • 10 jump squats
  • 5 pull ups (assisted or non-assisted)
  • 20 weighted walking lunges
  • 30 second dead hang
  • 30 seconds of high knees

 

Dessert – Core

  • 20 leg raises
  • 45 second plank
  • 30 toe taps
  • 20 reverse crunches
  • 10 ‘V’ sits

Following this segment of the journey will help you to feel more comfortable and in more control of your fitness journey, giving you the confidence to challenge yourself and maximise your workouts. At this point, your family and friends should be starting to notice transformations of your body. This sequence will also make you aware of your improved levels of fitness as well as bettering your general wellbeing.

fitness for life - sam chia step ups

Keep going, take your fitness journey to the next level...

As you continue your fitness journey, you will start to feel the benefits of your hard work with real results beginning to show to those around you. See the third menu for the next step of the journey.

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