THE LAZYBONES GUIDE TO GETTING FIT – the bare bones : 6 week plan

lazybones guide to getting fit - the six week plan

NEED A FITNESS PLAN TO GET YOU / KEEP YOU FIT?

one that’s easy, and that you won’t get bored of? Dah nah, here the 3-day a week, 6 week plan you need…


Boredom is one of the big reasons why people give up on exercise so if you don’t like any of the exercises suggested below, substitute them with jogging, boxing, swimming, skipping or rowing. Aim to keep moving consistently for 30-45 minutes to achieve aerobic benefits and always stretch afterwards. Here’s the lazybone guide to getting fit:

WEEK ONE

day 1: Gentle walk for 45 min – stretch for 15 min
day 2: Bike ride for 45 min – stretch for 15 min
day 3: Alternate power walking for 10 min and climbing stairs for 10 min – repeat twice – stretch for 15 min

WEEK TWO

day 1: Walk including hills for 45 min – stretch for 15 min
day 2: Power walk increasing intensity by pumping arms for 45 min – stretch 15 min
day 3: Gentle bike ride for 45 min – stretch for 15 min

WEEK THREE

day 1: Bike ride for 45 min – stretch for 15 min
day 2: Walk on beach 45 min – swim for 15 min – stretch 15 min
day 3: Alternate power walking for 10 min and climbing stairs for 10 min – repeat twice – stretch for 15 min

lazybones guide to getting fit - the six week plan 2
WEEK FOUR

day 1: Power walk increasing intensity by pumping arms for 45 min – stretch 15 min
day 2: Roller-blade for 45 min – stretch 15 min
day 3: Kick soccer ball around with friends or family for 45 min – stretch 15 min

WEEK FIVE

day 1: Alternate power walking for 10 min and climbing stairs for 10 min – repeat twice – stretch for 15 min
day 2: Walk on beach 45 min – swim for 15 min – stretch 15 min
day 3: Bike ride or roller-blade for 45 min – stretch 15 min

WEEK SIX

day 1: Bike ride including hills for 45 min – stretch 15 min
day 2: Alternate power walking for 10 min and climbing stairs for 10 min – repeat twice – stretch for 15 min
day 3: Kick soccer ball around with friends or family or power-walk for 45 min – stretch 15 min

STRETCHING

It’s important to stretch after your exercise routine as it reduces the risk of injury; improves joint mobility; increases flexibility; improves posture; and helps you relax mentally.

{Pic: Vogue}


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