Your 12 Week Exercise Program – Week ELEVEN

Hello FW peeps,

Congratulations you have made it to your last 2 weeks of the program. It is now time to ramp it up one last time and make the most out of our workouts. 

“If you really want to do something, you will find a way. If you don’t you’ll find an excuse.” – Jim Rohan

 

Week 11 + 12

Week 11 – Cardio x 3, 20 – 30 min sessions a week

1 x power walk for 30+ minutes

2 x Brisk five-minute warmup walk. Then alternate 60 seconds of fast pass jogging and 40 seconds of brisk walking for a total of 30min minutes +.

 

Day ONE – Legs x 2 – 3 rounds

Sumo jump squats 15 – 20 reps

Lunge pulses  10 each side

X jumps beginner / advanced 15  each side

Medicine ball squats 15 reps

Burpees with dumbbells 10 – 15 reps

Split Squats beginner / advanced  15 each side

Lateral box jumps 10 each side

Sprint  <————-> 50 metres, 45 sec rest, x 5 times

 

Day TWO – Upper + Abs x 2 -3 rounds

Medicine ball throw downs 12 – 15 reps

Commandos beginners (drop to knees) / advanced 15 – 20 reps

Tricep extensions 12 – 15 reps

Bicep curl + Press 15 reps

Dumbbell punches out 5 – 8 each side

Reverse crunch 12 – 15 reps

Ab figure of 8’s 10 each side

Scissor Kicks 15 – 20 reps each side

 

Day THREE – Full Body x 2 – 3 rounds

X  Jumps beginner / advanced 15  each side

Commandos  beginners (drop to knees) / advanced  15 – 20 reps

Dumbbell punches out 40 – 60 sec

Lunge pulses 10 each side

Burpees with dumbbells 10 – 15 reps

Bicep curl + Press 15 reps

Medicine ball throw downs 12 – 15 reps

Sprint  <————-> 50 metres, 45 sec rest, x 5 times

 

Remember exercise makes up only 20% of your health and wellness journey, so if you are struggling with any other areas such as nutrition, mindset, binge eating, and so on click below and join us on our Be Well Program.

S & T xx

Are you struggling with your goals? What are you waiting for? Call in the professionals aka US! Our Be Well Program is up and running and we’re here to support you. This is WAY more than a weight loss program, this will literally change your life. 

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