Online Progress Tracker

Keep up-to-date with your fitness programme here! Simply choose the fitness plan you’re preparing for and the date when you want to start training. We’ll do the rest!

• Selection
• Text trainer
• Progress tracker
• Fitness widget

Top training tips

We’re not expecting super human strength and endurance on day one. You’ll need a good basic level of fitness and lots of motivation.

Getting started

• Increase the amount of exercise you’re doing gradually – this will help prevent injuries
• Dress to train – wear loose fitting clothes and a pair of well fitting trainers
• Set yourself clear, achievable goals and keep a record of your progress

Warming up

• Start EVERY work out with a warm up, it will prepare your muscles for increased physical activity
• Stretches should be slow and controlled – try to hold them for about 10-15 seconds
• Finish your warm up by marching or jogging on the spot – this will raise your pulse and increase your body temperature

Working out

• Each work out should be a mixture of aerobic exercise, like running, and muscular endurance, like weight lifting
• Vary your exercise program – try to run on different surfaces and vary your muscular exercise by swapping weights for resistance bands
• Always finish your workout with a cool down. It’s just as important as your warm up and will help to prevent injuries.

Warning

If following this fitness programme will mean a big increase in the amount of physical activity you do, talk to your doctor before you start.

If you experience pain or sudden shortness of breath when training - stop! See a doctor before exercising again.