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.

Fitness is for life, not just for January

rowing machine-workout guide
X4L fitness for life - Sam Chia Plank

Our Fitness Menu for your 2020 Gym Journey

Attack the new year with easy-to-follow workout menus from Xercise4Less gyms. Whether you are new to fitness or a seasoned campaigner, we have exercises to cover all levels of fitness. Simply build your workout by selecting the exercises you want to do from the options provided. We advise you give all the exercises a try, adopting your workout to suit you. Gradually build up your fitness and intensity by following our menus which have been split into four-week blocks. Each block will raise in difficulty to match your rate of progression and give you that sense of achievement when you are able to tick off your fitness goals. 

Menu Composition: How to structure your workout

We have created the simple menu-style format to break down the exercises into a starter, main and dessert. The starter component will be your warm-up, main will include a specific body part exercise, while the dessert offers a range of core exercises. All the exercises can be easily implemented into your workout, fitting around your individual goals and targets.

Fitness Menu: A Breakdown

  • Weeks 1 - 4: An introduction to your fitness journey
  • Weeks 5 - 8: Increasing your intensity
  • Weeks 9 - 12: Noticing results
X4L fitness for life - Sam treadmill

Building up your Fitness Journey: Key Points

  • Try every exercise
  • Be patient - results won't happen overnight
  • Stay motivated

Whether your target is weight loss or increasing muscle, we have you covered with an array of workout menus to keep you focused and on track throughout your fitness journey. All the exercises featured on the menu have been specifically selected to provide you with a platform to not only meet your goals, but to completely obliterate them. Here at Xercise4Less gyms we want to see you complete your fitness journey just as much as you do.

Know your Goals: Own your Fitness Journey

  • Weight loss
  • Increasing muscle
  • Improve your fitness levels

All the menus have been constructed with gradual progression in mind. We know it will take time for you to see results, and there will be those gruelling sessions along the way. Slow and steady wins the race. It is far healthier to build up your fitness over time than to be expecting it to happen overnight. With this in mind, the exercises will become more difficult and more challenging on your body to enable your journey to be a fruitful one. Your journey is in your hands, you can adapt your usual workout to incorporate the exercises, or, you can make a workout from the exercises – whatever works best for you. After all, nobody knows your own body and your capabilities better than you!

Start your fitness journey with our first menu which covers weeks 1-4. We’re fully behind you, every step of the way. Happy new [fitness] year!

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