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.

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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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