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Lean And Toned Training Programme

Duration Activity
6 weeks 5 sessions and 2 rest days per week for the 6 week duration. Your sessions are outlined below
Session 1 Session 2 Session 3 Session 4 Session 5
Full body programme Circuit programme FGT Core & Cardio intervals BODYPUMP™ or Full body programme FGT Core & Cardio intervals

How to use this programme

  • Choose a level to start on and see how you get on. If you feel the level you have chosen is too easy you can always move up to the next level
  • If you are unsure of any of the exercises mentioned on the plan, speak to a member of the team at your local Fitness First who can show you how to do them
  • As you progress through the plan, try to increase the weights you use for each exercise and intensity you put into each exercise and decrease the time it takes you to complete the cardio workout
  • Try not to eat too close to training, ideally about 90 minutes before you start exercising
  • We recommend stretching for around 10-12 minutes after each session
  • A superset is multiple exercises back to back without a rest. Complete the exercises labelled with the same letter before resting i.e. A1 & A2

Full Body Programme

Full Body Programme
Beginner Intermediate Advanced
Exercise Reps/time Rest Reps/time Rest Reps/time Rest Notes
Superman (video) 2 sets of 60 seconds 30 seconds 2 sets of 60 seconds 30 seconds 2 sets of 60 seconds 30 seconds Alternate sides
Glute and hamstring activation 2 sets of 60 seconds 30 seconds 2 sets of 60 seconds 30 seconds 2 sets of 60 seconds 30 seconds Alternate sides
Boxing - jabs and straights (video) 2 sets of 60 seconds 30 seconds 3 sets of 60 seconds 30 seconds 4 sets of 60 seconds 30 seconds Focus on moving your feet
TRX plank to press (video) 2 sets of 15 reps 30 seconds 3 sets of 15 reps 30 seconds 4 sets of 15 reps 30 seconds
Chin ups / Pull ups / Lat pull down (video) 2 sets of 15 reps 30 seconds 3 sets of 15 reps 30 seconds 4 sets of 15 reps 30 seconds Use a lat pull down as alternative
Cable machine front raise (video) 2 sets of 15 reps 30 seconds 3 sets of 15 reps 30 seconds 4 sets of 15 reps 30 seconds
Sandbag front squat (video) 2 sets of 15 reps 30 seconds 3 sets of 15 reps 30 seconds 4 sets of 15 reps 30 seconds Use as many sandbags as needed
Kettlebell sumo deadlift (video) 2 sets of 15 reps 30 seconds 3 sets of 15 reps 30 seconds 4 sets of 15 reps 30 seconds Use 1 or 2 kettlebells
Kettlebell swings (video) 2 sets of 15 reps 30 seconds 3 sets of 15 reps 30 seconds 4 sets of 15 reps 30 seconds Use 1 or 2 kettlebells
Dumbbell side plank (video) 2 sets of 30 seconds 15 seconds 3 sets of 30 seconds 15 seconds 4 sets of 30 seconds 15 seconds 3 sets per side
Chest stretch (video) 2 sets of 60 seconds N/A 2 sets of 60 seconds N/A 2 sets of 60 seconds N/A 1 set per side
Back rotation stretch (video) 2 sets of 60 seconds N/A 2 sets of 60 seconds N/A 2 sets of 60 seconds N/A 1 set per side
Hamstring stretch (video) 2 sets of 60 seconds N/A 2 sets of 60 seconds N/A 2 sets of 60 seconds N/A 1 set per side
Tip Either participate in the BODYPUMP™ class at your local Fitness First or make sure you complete the above full body workout programme.

Circuit Programme

Circuit Programme
Beginner Intermediate Advanced
Set Exercise Time Rest Time Rest Time Rest Notes
A1 Deadbugs 2 sets of 60 seconds 15 seconds 2 sets of 60 seconds 15 seconds 2 sets of 60 seconds 15 seconds Alternate sides
B1 Back extension (video) 2 sets of 60 seconds 15 seconds 2 sets of 60 seconds 15 seconds 2 sets of 60 seconds 15 seconds
C1 Dumbbell split squats (video) 2 sets of 60 seconds 30 seconds between exercises 3 sets of 60 seconds 30 seconds between exercises 4 sets of 60 seconds 30 seconds between exercises Move from 1 exercise to the next after 1 set and then repeat
C2 Kettlebell front squat (video) 2 sets of 60 seconds 3 sets of 60 seconds 4 sets of 60 seconds
C3 Barbell above the head sit-up (video) 2 sets of 60 seconds 3 sets of 60 seconds 4 sets of 60 seconds
C4

Dumbbell shoulder press (video)

2 sets of 60 seconds 3 sets of 60 seconds 4 sets of 60 seconds
C5 Front plank (video) 2 sets of 60 seconds 3 sets of 60 seconds 4 sets of 60 seconds
C6 Barbell lunge (video) 2 sets of 60 seconds 3 sets of 60 seconds 4 sets of 60 seconds
C7 Dumbbell bent over row (video) 2 sets of 60 seconds 3 sets of 60 seconds 4 sets of 60 seconds
D1 Adductor stretch (video) 2 sets of 60 seconds N/A 2 sets of 60 seconds N/A 2 sets of 60 seconds N/A 1 set per side
E1 Cat stretch (video) 60 seconds N/A 60 seconds N/A 60 seconds N/A
F1 Back rotation stretch (video) 2 sets of 60 seconds N/A 2 sets of 60 seconds N/A 2 sets of 60 seconds N/A 1 set per side
Tip After the mobilisers (A1 and B1), hit all exercises in section C one after the other. Complete the designated number of sets before you call time. Record the time and try to beat it next time. Using heavier kettlebells and dumbbells could also be a way to get more results.

Freestyle Group Training (fgt) - Core

Freestyle Group Training (fgt) - Core
Beginner Intermediate Advanced
Exercise Time Rest Time Rest Time Rest Notes
Bowl crunch (video) 45 seconds 15 seconds 45 seconds 15 seconds 45 seconds 15 seconds Hold sandbell in hand
Windmill low 45 seconds 15 seconds 45 seconds 15 seconds 45 seconds 15 seconds Hold sandbell in hand
Prone row flip 45 seconds 15 seconds 45 seconds 15 seconds 45 seconds 15 seconds Sandbell under chest
Double arm crunch (video) 45 seconds 15 seconds 45 seconds 15 seconds 45 seconds 15 seconds Hold sandbell in hand
Bent leg wipers 45 seconds 15 seconds 45 seconds 15 seconds 45 seconds 15 seconds
Sandbell woodchopper (video) 45 seconds 15 seconds 45 seconds 15 seconds 45 seconds 15 seconds Hold sandbell in hand
V sit (video) 45 seconds 15 seconds 45 seconds 15 seconds 45 seconds 15 seconds Hold sandbell in hand
Repeat all for 2 sets Repeat all for 3 sets Repeat all for 4 sets
Tips Either participate in the FGT Core class at your local Fitness First or make sure you complete the above Core workout programme.
Try to vary the weight of the sandbell over the weeks. See if you can increase by 1-2kg each workout.

Cardio Intervals

Cardio Intervals
Beginner Intermediate Advanced
Exercise Distance Rest Distance Rest Distance Rest Notes
Rower 100m 30 seconds 100m 30 seconds 100m 30 seconds Dampner 9
Treadmill (video) 100m 30 seconds 100m 30 seconds 100m 30 seconds Incline 1.0+
Repeat all for 5 sets Repeat all for 7 sets Repeat all for 10 sets
Tip Everything here is broken down into 100m splits. Rest as long as you need to between the rower and the treadmill.

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