GET HEALTHIER THE NATURAL WAY
EXERCISE PLAN
Week
Prep – Fitness Test
1
1
1
2
2
2
3
3
3
Date
Saturday, Week 1
Monday, Week 1
Wednesday, Week 1
Friday, Week 1
Monday, Week 2
Wednesday, Week 2
Friday, Week 2
Monday, Week 3
Wednesday, Week 3
Friday 30, Week 3
Workout
Fitness Test
Fitness Squared
Death by Squats
Tabata Intervals
Interval Therapy
Interval Training Challenge
Ten Minute Tone Up
Hi Intensity Cardio Blast
Malcolms
Pack March
Before you begin, it is a good idea to do a fitness test to set a benchmark for your level of health
BEFORE you start the program. This way you can measure progress as the program progresses.
After that, we jump straight into the exercises for 6 weeks.
FITNESS TEST
1km Time Trial
Results:
10min walk = Needs Work / 8 min slow jog = OK / 6 min jog = Average/ 5-6 min = Good/ 4-5 min =
Very Good / < 4min = Elite
Maximum push ups (knees for ladies) (toes for boys), Squats and Crunches
Results:
10-20 = needs work / 20-30 = average / 30-40 = good / 40-50 = very good / 60 = elite
Maximum Burpees
Results:
10 - 15 = needs work / 15 - 20 = average / 20 - 25 = good / 25 - 30 = very good / 30 + = elite
FITNESS SQUARED
Week 1 : Monday
This is designed to be best completed on a football oval. 100m by 50m. If you don’t have access to
an oval, recreate those distances. 2 times 50m will give you 100.
Start in the corner of the field sprint/run/walk 100m to the next corner complete 20 push ups.
Sprint/run/walk 50m to the next corner complete 20 squats.
Sprint/run/walk 100m to the next corner complete 20 crunches.
Sprint/run/walk 50m to the corner you started at and complete 20 burpees.
You have just completed 1 lap of the oval.
Next lap complete 15 of each of the specified exercise.
On your third lap complete 10 of each exercise.
On your 4th and final lap complete 5 of each exercise.
To compare your performance with other challengers start you timer at your first sprint/run and
stop it after your 4th lap and once you've completed 5 burpees.
DEATH BY SQUATS
Week 1 : Wednesday
Death by….. Start your watch or set your countdown timer, for 30 second intervals.
Start with 1 Rep of the specified exercise, you then rest for what’s left of that 30 sec, exactly on the
30 sec mark, perform 2 reps of the specified exercise, rest for what’s left of that 30 sec, exactly on
the next 30 sec mark, perform 3 reps of the specified exercise …4 reps….5reps…. until you can no
longer go on or increase the # of reps you can do in the 30 sec interval, that is your final score.
Today your exercise is squats onto a bench.
TABATA INTERVALS
Week 1 : Friday
You've all seen me use these on The Biggest Loser! I love training like this!
THE EXERCISES:
Push Ups, Crunches, Step Ups Right Leg, Tricep Dips, Step Ups Left Leg, Bicycle crunches (opposite
elbow to knee), Sprints (running, rower, boxing), Squat Jumps.
HERE'S HOW:
Each exercise is performed flat out for 20 seconds followed by a 10 second rest, repeat each exercise
4 times (total time on each exercise 2 minutes). Rest 1 minute, then move to the next exercise and
perform it in the same fashion (4 sets of 20sec, with 10 sec rest between each set).
Try to match the number of reps you did in your first 20-second bout, for each of the next three
sets! It's tough!
INTERVAL THERAPY
Week 2 : Monday
OK Challengers here’s a workout that will test you mentally and physically.
Can be done on tread mill, x-trainer, spin bike, rower, stepper, oval or park;
10 sec sprint, 50 sec recover
20 sec sprint, 40 sec recover
30 sec sprint, 30 sec recover
40 sec sprint, 20 sec recover
50 sec sprint, 10 sec recover
60 sec sprint
REST 4 MIN
60 sec sprint
10 sec recover, 50 sec sprint
20 sec recover, 40 sec sprint
30 sec recover, 30 sec sprint
40 sec recover, 20 sec sprint
50 sec recover, 10 sec sprint
Go hard the first sprints, then aim to maintain the same speed each interval, it's super tough on the
way up but hang in there as it gets easier on the way down. Let me know how you go!! Hard'n Up!
Bonus - DO ANYWHERE AB BLAST!
10 slide crunches, 15 sec plank, 10 reverse crunches, 15 sec left side plank, 10 left elbow to right
knee crunch, 15 sec right side plank, 10 right elbow to left knee crunch.
INTERVAL TRAINING CHALLENGE.
Week 2. Wednesday
Complete as many rounds as you can in 15 min.
Round 1: Run 200 m Complete 12 Push ups, 12 Mountain Jumpers, 12 Squat Jumps, 12 Burpees.
Rest : Exactly 60 sec between rounds.
Complete as many rounds as you can in 15 min.
Round 2: Run 200 m Complete 15 Push ups, 15 Mountain Jumpers, 15 Squat Jumps, 15 Burpees.
Rest : Exactly 30 sec between rounds .
TEN MINUTE TONE UP, ANYWHERE.
Week 2. Friday
Cardio:
Running (on the spot or moving), Ice skaters, Punch Outs, Burpees, Mountain Climbers.
Arms:
Tricep Bench Dips, Push Ups, Bicep Curls, Shoulder Press, Tricep Pull Overs. (30 sec each)
Legs:
Squats (onto bench/chair), Walking Lunges, Step Ups(R), Hamstring Bridge, Step Ups(L).(30 sec each)
Abs / Core:
Plank, Ab Slides, Side Plank(R), Reverse Crunch, Side Plank (L).(30 sec each)
Spend 30 seconds each exercise and work your way through each body part, without rest if possible.
It’s a total body workout for all over tone and strength, link the 4 circuits together. Aim to build up
to a hard out 30 min continuous calorie smoking circuit by repeating each body part 3 times! That’s
cardio 2:30, Arms 2:30, Legs 2:30 & Abs 2: 30. 10 min total…. Repeat from top to bottom 3 times!
No matter how time poor you think you are, there is no excuse not to train! You might have to do 1
by 10 min round before breakfast, 1 before lunch, 1 before dinner and 1 before bed! For Bicep Curls,
Shoulder Press & Tricep Pullovers, preferably use a resistance band. If you don’t have one (BUY
ONE!) or forgot to pack it, use 2 litre bottles full of liquid or sand (or both). You can do every one of
these workouts indoors or out, on holidays, in a hotel room… ANYWHERE! NO EXCUSES!
HI INTENSITY CARDIO BLAST
Week 3. Monday
Sprint/Run (as fast as you can) 10m. 1 push up, 1 squat jump, 1 burpee.
Sprint/Run (as fast as you can) 20m. 2 push ups, 2 squat jumps, 2 burpees.
Sprint/Run (as fast as you can) 30m. 3 push ups, 3 squat jumps, 3 burpees.
Sprint/Run (as fast as you can) 40m. 4 push ups, 4 squat jumps, 4 burpees.
Sprint/Run (as fast as you can) 50m. 5 push ups, 5 squat jumps, 5 burpees.
Sprint/Run (as fast as you can) 60m. 6 push ups, 6 squat jumps, 6 burpees.
Sprint/Run (as fast as you can) 70m. 7 push ups, 7 squat jumps, 7 burpees.
Sprint/Run (as fast as you can) 80m. 8 push ups, 8 squat jumps, 8 burpees.
Sprint/Run (as fast as you can) 90m. 9 push ups, 9 squat jumps, 9 burpees.
Sprint/Run (as fast as you can) 100m. 10 push ups, 10 squat jumps, 10 burpees.
Beginners Run only: 10 – 50m. 20 sec rest after each set (run, pup, squat jump, burpee)
Intermediate Run only: 10 – 70m. 15 sec rest after each set
Advanced run the complete scale: 10 – 100m. 10 sec rest only after each set.
MALCOLM’S
Weeks 3. Wednesday
You knew they had to be represented here ....MALCOMS are back!!
For the newbies please check out my YouTube explanation of exactly how to do MALCOM'S!
It's the Malcom Pyramid.
Perform 1 Malcom & time it.
Rest = to time 1
Perform 2 Malcom's in double your first time
Rest = to time 2
Perform 3 Malcom's in triple your first time
Rest = to time 3
Perform 4 Malcom's in 4 times your first time
Rest = to time 4
Perform 5 Malcom's in 5 times your first time
Rest = to time 5
Perform 6 Malcom's in 6 times your first time.
Eg. Malcom 1 takes you 20 sec, you rest for 20 sec. You then perform 2 Malcom's in 40(2*20)sec.
Rest for 40 sec. You then perform 3 Malcom's in 60 (3*20)sec. Rest for 60..........
The faster the better.
Post times and smash them out. They ARE really tough.
Here is a performance guide per Malcom:
15 sec = elite
17-18 sec = very good
19-20 sec = good
21-23 sec = average
25 sec + needs work
PACK MARCH
Week 3. Friday
Find yourself a sturdy, well fitting backpack.
Ladies add 5-15kg. 5 for beginners through to 15 for those who want to crank it.
Men add 10-20kg. 10 for beginners through to 20 for those who want to crank it.
And get marching! That’s a fast, determined walk.
Beginners 3-5 km
Intermediate 5-7 km
Advanced 7-10 km
Use car speedo, GPS, map my run or google maps to set distances.
The heavier the weight, the further the distance, the faster you go.....the smaller you butt and gut!!
Post load, distance and time.
Add terrain optional. Eg hills, sand....