Week 1

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Hi and Welcome

You’ve made the decision to try and get fit. You’ve decided to complete my 6 month, all over training programme to get you fit. You only need one piece of Equipment to start with a set of Resistance Bands. Follow the Link to buy some. They’re cheap but work really well.

WEEK ONE

All of the exercises appear on my website and below you will see a link to each. I suggest for the first week you try to do the session 1 exercises on Monday, Session 2 on Wednesday and session 3 on Friday. This way you get a day of rest between each set of exercises.

Session 1 (Stretching and Mobility) All mobility exercises. Link

Firstly Lower Body Stretches Link

Then Upper Body Stretches

Session 2 (Cardio)

Walk purposefully for 20 minutes (in a circular route from your house if you can, if not 10 minutes out, then 10 minutes back) aiming to raise your heart rate. This is not an amble it is a walk with a purpose. Aim to raise your breathing rate because you are pushing yourself. When you return spend 30 seconds easing your heart rate.

Session 3 (Strength) A general upper body strength session, that’s arms, shoulders, and back

Each Exercise 3 x 12 repetitions.

Using your Resistance Bands Link

Upper Body (Shoulder and Arms)

Band Shoulder Rotation – Internal

Band Shoulder Rotation – External

Band Back Fly – Standing

Band Lateral Deltoid Raise.