Fitness For Life Menu: Week 1-4: Starting your Fitness Journey

get rid of your love handles - plank

Introducing yourself to your Fitness Journey:

Ease your way into the journey to ensure you build up your fitness as naturally as possible, maintaining more efficient and realistic results. It will take up to four weeks for you to start seeing your body change, so don’t panic or throw in the towel if you fail to see improvements after the first week. Compose your own workout from the options below; factoring in the length of workout you want to perform and your current fitness level. We recommend you give all the options a try, eventually finding the right exercises that can help you achieve your personal targets.

Menu 1 - Sam Chia X trainer

Menu 1: It takes 4 weeks for you to start seeing your body change

Starter – Warm up

  • 2 mile walk on the treadmill
  • 250m on the rower
  • 2 miles on the bike
  • Burn 100 calories on the cross trainer
  • 5-minute stretch
Menu 1 - Chia treadmill walk

Main – Full Body

  • 50 bodyweight squats
  • 30 push ups
  • 20 tuck jumps
  • 10 burpees
  • 20 mountain climbers
Menu 1 - Sam Chia push up

 

Dessert – Core

  • 30 second plank
  • 50 ab crunches
  • 30 seconds of flutter kicks
  • 40 heel touches
  • 20 Russian twists
get rid of your love handles - ab crunch

We have selected these activities to help ease you into a new routine. The exercises are not too rigorous but will leave you feeling as though your session has been worthwhile. This is an introduction to 2020, and of course, we have catered for an overindulged festive season.

What's next?

After you have completed the first menu, turn your attention to the next menu with increased intensity and difficulty. 

Fitness For Life Menu: Weeks 9-12: Taking your Fitness Journey to the next level

X4L fitness for life - Sam Chia Plank

Push the boundaries and reach your goals

Ramp up the tempo of your journey over the next four weeks with high-intensity exercises to improve your fitness levels. Working on all parts of your body, this menu delivers a variety of exercises and workouts to give you exactly what you need to further your development and see a transformation in your body, with visible results for all your hard work and dedication over the past 12 weeks.

X4L fitness for life - Sam treadmill jog

Menu 3: It takes 12 weeks for the rest of the world to see your results

Starter – Warm up

  • 20 box jumps
  • 1-mile jog on the treadmill
  • 100 calories on the bike
  • 2 miles on the cross trainer
  • Climb 10 flights on the stepper

 

Main – Full body

  • 10 barbell squats
  • 20 burpees
  • 1-minute jabs on the bag
  • 1-minute wall sit
  • 20 kettlebell swings

 

Dessert – Core

  • 30 second side plank
  • 1 minute of bicycle kicks
  • 30 Russian twists
  • 50 scissor crunches
  • 10 weighted Turkish get ups

Once you have completed this phase of the journey, your body will have successfully adapted to the gradual build-up in intensity and difficulty of the exercises. Thus, ensuring an improvement in your physical condition which will be noticeable to all those around you. Your journey does not stop here, though. Continue to develop and progress your fitness levels to prevent throwing all your hard work over the past 12 weeks away.

X4L fitness for life - russian twists

Your fitness journey doesn't stop here...

Whilst you have gone through a significant change to your fitness regime over the past 12 weeks, it is important not to become complacent. Your fitness journey is for life not just a short-term project. Now you have a range of exercises and experiences to draw from, you can customise your own workout programme accordingly. If you feel you need more guidance or more assistance, feel free to ask one of our friendly personal trainers who will be more than happy to offer their expertise to ensure you continue smashing your targets with us at Xercise4Less gyms. After all, fitness is for life, not just for January.