Get Fit
Training Plan - Stage 1
Objective: To introduce the user to a variety of body weight exercises with a cardio focus in order to
increase cardiovascular health. Complete this programme twice a week, repeating the full circuit three
times before your Cardiovascular session. Perform for 6 weeks and then progress to Stage 2.
Warm Up
Bunny Hop
Floor Sprints
Squat Thrusts
5 mins
3 sets of 30 secs
3 sets of 30 secs
3 sets of 30 secs
•Warm up using a Cross Trainer
•Keep your back straight and
your head up.
•Regulate breathing
•Keep your BPM between 60-80
•Start with a shoulder width
apart stance
•Bend your knees and jump
forward as far as you can!
•1 minute rest between sets
•Use a Floor Mat
•Start in a Push Up position
•Bring one knee up bending
it towards your chest.
•1 minute rest between sets
•Use a Floor Mat
•Start in a push up position
•In one movement, bring legs
in to a tuck position
•1 minute rest between sets
Star Jumps
Tuck Jumps
Squat
Heel Flicks
3 sets of 30 secs
3 sets of 30 secs
3 sets of 30 secs
3 sets of 10-12 Reps
•Start with a shoulder width
apart stance
•Bend your knees slightly with
your elbows at 90 degrees
•Jump up straight
•1 minute rest between sets
•Start with a shoulder width
apart stance
•Jump upwards and
outwards, creating a star
shape
•1 minute rest between sets
•Using your own bodyweight
•Have a slight bend in your
back and push your chest out
•Squat all the way down,
return by extending upwards
•1 minute rest between sets
•Start by jogging on the spot
•Bend your knees and flick
your heels towards your bum
•Hold your hands behind you
and touch with your heels
•1 minute rest between sets
Hurdle Hops
High Knees
Cardio
Cool Down
3 sets of 30 secs
3 sets of 30 secs
20 Mins
5 mins
•Start by jogging on the spot
•For every stride, bring
alternate knees as high as
possible
•1 minute rest between sets
•Using a Step Box
•Hop over the Step Box,
landing softly on your feet
•1 minute rest between sets
Complete 20 minutes of
Cardiovascular Activity. Here
you should reach 70% of your
maximum heart rate (MHR) or
a 6 on the RPE scale. You’ll
want to have 2 mins increasing
intensity, 16 mins at a constant
rate, and the final 2 mins
cooling down.
It is essential that you cool
down and stretch the
muscles you have just been
training.
Use the box below to record any notes.
RPE CHART
THR Graph
Target Heart Rate
Rate of Perceived Exertion
200
200
180
180
Steady State Heart Rate
160
140
G
URNIN
120
FAT B
160
R
140
% MH
70-80
NE
IO ZO
CARD
HR
0% M
80-9
ZONE
100
80
80
Maximum Heart Rate (MHR) = 220 - AGE
70
60
Max Effort Activity
9
Very Hard Activity
50
AGE
40
30
60
20
Please Turn Over for Exercise Descriptions and Quick Tips
Feels almost impossible to keep going.
Completely out of breathe, unable to talk.
Very difficult to maintain exercise intensity.
Can barely breathe & speak a single word.
7-8 Vigorous Activity
On the verge of becoming uncomfortable.
Short of breath, can speak a sentence.
120
100
60
10
4-6
2-3
1
Moderate Activity
Feels like you can exercise for hours.
Breathing heavily, can hold a short
conversation
Light Activity
Feels like you can maintain for hours. Easy
to breathe & carry a conversation.
Very Light Activity
Anything other than sleeping. Watching TV,
driving a car, etc.
Descriptions & Quick Tips
Warm Up
Warming up will allow you to increase your heart rate, and the mobility of your joints. Quick
Tip - A warm up can consist of 5 minutes on a Cross Trainer.
Bunny Hop
Start on the balls of your feet. Bend your knees until your thighs are at least parallel to the
floor. Jump as far forward as you can without losing your balance. Land on the balls of your
feet and repeat. Quick Tip: Squat low before jumping.
Floor Sprints
Starting in the Push Up position, bring one knee up towards your chest raising one foot off the
ground. Once your knee reaches your chest, lower the foot back to the start position and
quickly bring your opposite knee up towards your chest. Repeat the motion at a fast pace
while keeping your arms, back and hip in the push up position. Quick Tip - Go as fast as you
can, no holding back!
Squat Thrusts
Put your hands on the floor, shoulder width apart. Stretch your legs out behind you as if you
are about to do a push up. In one movement bring both legs into a Tuck position bending the
knees into the chest. Return to starting position and repeat. Quick Tip - Bring your knees as
high as possible.
Star Jumps
Start off by bending your legs at the knees. Jump upwards and outwards opening your legs
wide and moving your arms out creating a star shape while in the air. As you land keep
bending your knees until your hands can touch the floor either side of you. Try to keep your
back straight - looking ahead, not down will help. Quick Tip - Make sure that arms are
straight and go completely above your head.
Tuck Jumps
Start with the knees bent slightly, the elbows at 90 degrees at the waist, and with a determination
to jump. Jump up straight into the air by slightly bending forward, tucking the knees so they hit
the elbows, return on a soft landing. Quick Tip - Bring your elbows into your knees.
Squat
Keep your weight on your heels feet a little wider than shoulder width apart. Keep your weight on
your heels and toes pointed slightly out so your knees track over your toes. Start the Squat by
shoving your butt backwards, Squat all the way down until your thigh is at least (or passed)
parallel to the ground. Stand back up, opening your hips fully at the top. Quick Tip - Keep your
back straight.
Heel Flicks
Start by jogging on the spot, establish a fairly steady rhythm and speed. Start to bend your legs
at the knee and bring your lower leg up behind you. Your heels should just flick against your
bum. Aim to land as lightly on your feet. Quick Tip - Make sure that in every flick, your heel
touches your bottom!
Hurdle Hops
Hop over the Step Boxes flexing your knees as high as you can and land lightly on your feet.
Quick Tip - Lift your knees high for better technique.
High Knees
Start by jogging on the spot to a speed that you are comfortable. For every stride made, bring
your knees up as high as possible. Throughout the exercise keep your back straight and head
up, facing forward. Quick Tip - Keep your core engaged!
Cardio
Cool Down
“Cardio” or “Cardiovascular Activity” is an aerobic exercise which strengthens the heart and lungs.
This can involve the use of a treadmill, rower, recumbent bike and spin bike or exercises using
your own bodyweight. Quick Tip - When completing a cardio workout, it is best to reach your
target heart rate zone which is between 60% & 80% of your maximum heart rate. Your
maximum heart rate can be calculated by using the following formula: 220bpm-(Your Age).
It is essential that you stretch and cool down after you have been training in order to bring
your heart rate steadily back down to resting rate, flush out the lactic acid in your muscles and
stop blood pooling in the muscles. Quick Tip - When completing a cool down, ensure that
the level of activity is much less strenuous than the core of your workout.