It sounds simple and it is. Your key to long-term fitness is to start slow, build steadily and enjoy yourself. Your journey to fitness begins with using the SMART START fitness schedule.
For best results, mix up your workout schedule and keep it interesting with a mix of cardio, strength, core, and flexibility sessions. Each offers unique fitness benefits.
FOLLOW A PLAN
SIX-WEEK WORKOUT SCHEDULE
Week
Cardio
Strength
Core/Flexibility
1
1 x 20 mins
1 x 20 mins
1 x 10 mins
2
2 x 20 mins
1 x 30 mins
1 x 20 mins
3
2 x 30 mins
1 x 30 mins
1 x 20 mins
1 x 25 mins
4
2 x 35 mins
1 x 20 mins
1 x 60 mins
1 x 40 mins
5
2 x 50 mins
1 x 20 mins
1 x 60 mins
1 x 20 mins
1 x 60 mins
6
2 x 60 mins
1 x 30 mins
1 x 60 mins
1 x 40 mins
1 x 60 mins
THE NEXT 12-WEEK CHALLENGE
Week
Cardio
Strength
Core/Flexibility
7-18
3 x 60 mins
2 x 60 mins
1 x 60 mins
CARDIOexercise is great for burning calories and important for your heart health. Examples include Aquafit, BODYCOMBAT™, Bootcamp, RPM™, Sprint8, Step Circuit, Zumba, climbing stairs, cycling, dancing, running, swimming, and walking.
STRENGTHtraining builds lean muscle and helps with long-term weight loss. As well as free weight and machine weight training, should consider Aquafit, BODYPUMPTM, Fit, No Limits, Power Strength, and TRX.
CORE strength is critical for building a strong body to create the best platform for all other exercise.
FLEXIBILITY reduces the chances of injury, increases mobility and improves your posture. Some great Core/Flexibility workouts to consider are BODYBALANCE™, ab exercises, pilates, stretching, barre, tai chi, and yoga