12 Week Exercise Plan

This is a 12 week exercise plan for people starting to build exercise into their lives.  This exercise plan is designed to be simple and effective with the exercise sessions broken into 10 minute intervals with some simple toning exercises in between.   Interval training does two things – it breaks a workout into achievable, manageable segments and it also gets you exercising at levels that you may not be able to maintain for a long time but can do for shorter periods.  This means you burn more calories and build your fitness faster.

There are 3 levels – Easy, Medium (med) and Hard. 

The plan starts with 20 minute workouts and builds over the 12 weeks to a 60 minute session.  Try to follow the plan but if you can’t exercise one day, don’t worry just carry on with the plan and keep on track.  Following and achieving this plan will give you great results so enjoy it!  Please email or call us if you have any questions or would like some support and feedback – 0800 23 22 21 or erin@fitnessfusion.co.nz.  If you have any medical problems such as heart problems, blood pressure or diabetes, please get cleared to carry out this plan by your doctor first.

Tips and Plan for Success

Using our Fitness Fusion fitness equipment, here are some hints in using your machines to meet the plan goals.

Fitness Fusion and Steelflex treadmill user tips:
Use the count down function - it makes you feel like you are getting to the finish line
If you are a walker, not a runner, use the incline to meet easy, med and hard.  Easy at 1-2 incline, med 3-4 incline, hard 6+
Runners, use the incline and speed to vary your workout intensity.
Wear good running/walking shoes

Steelflex and Lifespan Exercycle user tips:
Use count down on the console
Use the resistance to pedal hard for hard sessions
Use the heart rate monitor to check that you are exercising at different levels
Try to keep your cadence or revolutions per second above 70 per minute

Fluid Rower user tips:
You can adjust the intensity either through increasing stroke rate per minute or stroke intensity by pushing with your legs harder
Alternate between some sessions with increased stroke rate (this will target cardio workout more) and increased pushing intensity (this will be great for muscle toning and strength).

Xterra and Fitnex Crosstrainer user tips:
Adjust the intensity of your sessions using resistance or speed
For a hard interval, put the resistance on high and use only your legs to drive the crosstrainer - great for bottoms and thighs.



EXERCISE LEVELS
Easy is exercising at a level that you are not puffing and can easily talk. 

Med is exercising at a level that you are puffing lightly, are getting warm and starting to sweat – you can just talk here. 

Hard is extending yourself to puffing hard and not being able to talk.

Situps are just crunches, lie on your back with knees bent, hands behind head and raise shoulders up towards knees.

Pressups – do these on your knees, arms shoulder width apart, lower down to chest to floor and up to straight arms

Squats – stand with legs shoulder width apart, looking forward, lower down slowly bottom towards floor as far as is comfortable then up again to standing – these are a great workout and will make lovely bottoms and legs!

Get Going - The First Four Weeks!

 

Week		Tuesday		Thursday		Saturday	Sun
Week  One		10 mins easy      10 press-ups 10 mins med 10 sit-ups Total 20mins		10 mins easy      10 press-ups 10 mins med 10 sit-ups Total 20mins		10 mins easy    10 press-ups 10 mins med 10 sit-ups Total 20mins
Week Two		10 mins easy 10 press-ups 10 mins med 10 sit-ups Total 20mins		10 mins easy 10 press-ups 10 mins med 10 sit-ups 5 mins med Total 25mins		10 mins easy 10 press-ups 10 mins med 10 sit-ups 5 mins med Total 25mins
Week  Three		10 mins easy 10 press-ups 10 mins med 10 sit-ups Total 20mins		10 mins easy 10 press-ups 10 mins med 10 sit-ups 5 mins med Total 25mins		10 mins easy 10 press-ups 10 mins med 10 sit-ups  10 mins med 10 squats Total 30 mins
Week  Four		10 mins easy 10 press-ups 10 mins med 10 sit-ups Total 20 mins		10 mins easy 10 press-ups 10 mins med 10 sit-ups Total 25 mins		10 mins easy 10 press-ups 10 mins med 10 sit-ups Total 25 mins	10 mins easy 10 press-ups 10 mins med 10 mins sit-ups 10 mins med 10 squats Total 30 mins

Build Your Base - The Next Four Weeks

You should be starting to feel stronger and fitter after your 4 week start up.  Keep up the good work and if you feel like it, increase your repetitions of squats etc.  Now you have a base fitness and your body is ready you will be able to use the next 4 weeks to really start burning off those calories.  Remember, after all your hard work, eat well – low fat, healthy choices to maximise your fitness and weight loss gains.

Week		Tuesday		Thursday		Saturday	Sun
Week  Five		10 mins easy      12 press-ups 10 mins hard 12 sit-ups Total 20mins		10 mins easy      12 press-ups 10 mins med 12 sit-ups 10 mins med 12 squats Total 30mins		10 mins easy    12 press-ups 10 mins med 12sit-ups 10 mins easy 12 squats Total 30mins	10 mins 12 press-ups 10 mins med 12 sit-ups 10 mins med 12 squats 10 mins easy Total 40 mins
Week Six		10 mins easy 12 press-ups 10 mins hard 12 sit-ups Total 20mins		10 mins easy 12 press-ups 10 mins med 12 sit-ups 10 mins med 12 squats Total 30 mins		10 mins easy 12 press-ups 10 mins med 12 sit-ups  10 mins med 12 squats Total 30 mins	10 mins easy 12 press-ups 10 mins med 12 sit-ups 10 mins hard 12 squats 10 mins easy Total 40 mins
Week  Seven		10 mins easy 12 press-ups 10 mins med 12 sit-ups Total 20mins		10 mins easy 12 press-ups 10 mins med 12 sit-ups 10 mins med Total 25mins		10 mins easy 12 press-ups 10 mins med 12 sit-ups  10 mins med 12 squats Total 30 mins	10 mins easy 12 press-ups 10 mins med 12 sit-ups 10 mins hard 12 squats 10 mins easy Total 40 mins
Week  Eight		10 mins easy 12 press-ups 10 mins med 12 sit-ups 5 mins hard 12 squats Total 25 mins		10 mins easy 12 press-ups 10 mins hard 12 sit-ups 10 mins med Total 30mins		10 mins easy 12 press-ups 10 mins med 12 sit-ups 10 mins med 12 squats Total 30 mins	10 mins easy 12 press-ups 10 mins hard 12 mins sit-ups 10 mins hard 12 squats 10 mins easy Total 40 mins

The Last Four Weeks - Real Gains Here!

Well done on the past 8 weeks.  Remember, if you haven’t been able to do absolutely every workout, don’t worry – over the long term you will get there.  Now your body is getting used to this exercise and what might have been hard is now just medium so remember to keep pushing yourself.  Use the treadmill incline or speed to keep your work at the right level.  We have built in more toning and strengthening exercises to build muscle to keep burning calories.

Week		Tuesday		Thursday		Saturday	Sun
Week  Nine		10 mins med      12 press-ups 10 mins hard 12 sit-ups Total 20mins		10 mins med      15 press-ups 10 mins med 15 sit-ups 10 mins med 15 squats Total 30mins		10 mins med   15 press-ups 10 mins med 15 sit-ups 10 mins easy 15 squats Total 30mins	10 mins easy 15 press-ups 10 mins med 15 sit-ups 10 mins hard 15 squats 10 mins easy Total 40 mins
Week Ten		10 mins med 15 press-ups 10 mins hard 15 sit-ups Total 20mins		10 mins med 15 press-ups 10 mins med 15 sit-ups 10 mins med 15 squats Total 30 mins		10 mins med 15 press-ups 10 mins med 15 sit-ups  10 mins med 15 squats Total 30 mins	10 mins easy 15 press-ups 10 mins med 15 sit-ups 10 mins med 15 squats 10 mins med 10 mins easy Total 50 mins
Week  Eleven		10 mins med 15 press-ups 10 mins hard 15 sit-ups Total 20mins		10 mins med 15 press-ups 10 mins med 15 sit-ups 10 mins med 15 squats 10 mins easy Total 40 mins		10 mins med 15 press-ups 10 mins med 15 sit-ups  10 mins med 15 squats Total 30 mins	10 mins easy 15 press-ups 10 mins med 15 sit-ups 10 mins hard 15 squats 10 mins med 15 mins easy Total 50 mins
Week  Twelve		10 mins med 15 press-ups 10 mins hard 15 sit-ups 10 mins med 15 squats Total 30 mins		10 mins easy 15 press-ups 10 mins med 15 press-ups 10 mins hard 15 sit-ups 10 mins med 15 squats 10 mins easy Total 50 mins		10 mins med 15 press-ups 10 mins med 15 sit-ups 10 mins med 15 squats 10 mins easy Total 40 mins	10 mins easy 15 press-ups 10 mins hard 15 mins sit-ups 10 mins easy 15 squats 10 mins med 15 mins easy 10 mins med Total 60mins

Well done - don't stop now - you have achieved your goal and have a good fitness base - keep motivated and keep improving by picking your next goal.  How about a 10km run, mountain bike event or triathlon?  YOU CAN DO IT!