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

fitness for life - sam chia - main
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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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

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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.

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