Copy and save this post if you want some help with your weekly fitness routine. It is long but it has tonnes of good info here for you.

You may have grand ideas about getting back into fitness or improving your training this but you are spinning your wheels as you don't know what to do at the gym.

Most people I speak to, including friends and colleagues, tell me that the biggest issue they have at the gym is feeling like a deer caught in headlights. They don't really know what to do outside of the classes.

They end up doing a "little bit of this" and a "little bit of that" before leaving feeling underwhelmed and more frustrated.

As a result of this I have provided a full week of training ideas complete with videos and demonstrations. You can use this for up to 1-3 months to get fit, lose a little bit of weight and do something positive for your health.

Below is the simple layout of a weekly program complete with videos and combines weights with cardio to give you a well-rounded fitness program that can be used for fat loss, toning or general fitness. I have even included home workouts to help.

Day 1: Weights Day 1

https://www.youtube.com/watch?v=maDIUwtG2DA

Day 2: Cardio

https://www.youtube.com/watch?v=tmhP7586QtQ

Day 3: Weights Day 2

https://www.youtube.com/watch?v=IlGIYUJcnkg

Day 4: Cardio

https://www.youtube.com/watch?v=cbeqz5REsx0

Day 5: Weights Day 1 Again

https://www.youtube.com/watch?v=maDIUwtG2DA

On week two you would do the weights day two twice and the weights day one once and keep switching week to week for 4-8 weeks.

If you have only got a 4 day week you would do the following:
​

• Day 1: Weights Day 1
• Day 2: Cardio
• Day 3: Rest / Walk
• Day 4: Weights Day 2
• Day 5: Cardio

If you only have 3 days. Pick 2 weights and 1 cardio and do plenty of walking or pick 3 weights and do plenty of walking in between.

Try not to perform weights on consecutive days as these are full body programs designed to work a lot of muscles and it needs recovery between sessions.

If you are not a member of a gym try this:

Day 1: Home Strength Workout 1

https://www.youtube.com/watch?v=MkxWFtjG22Q

Day 2: Home Cardio Workout 1

https://www.youtube.com/watch?v=7jMsoVzs_WM

Day 3: Home Strength Workout 2

https://www.youtube.com/watch?v=tAfhV1Mupl4

Day 4: Home Cardio Workout 2

https://www.youtube.com/watch?v=7Ow3fHWoFms

Day 5: Home Strength Workout 1

https://www.youtube.com/watch?v=MkxWFtjG22Q

On week two you would do the Home Strength two twice and the Home Strength Workout one once and keep switching week to week for 4-8 weeks.

If you only have 3-4 days, follow the same layout as the gym workout above.

If you have questions please comment below.

​I love helping busy men and women fit health and fitness into their demanding careers and get results without having to give up their lives to do so.

I hope Sarah's story helps to motivate you to get fit and healthy this year.

The main reason I started training was I wanted to lose weight.

I had lost a bit of weight a few years ago and then I got sick and had to have surgery and couldn’t exercise for almost 2 years.

I knew I had put on some weight as none of my clothes were fitting anymore but I didn’t realise just how much weight I had put on until I saw a photo of myself from a couple of years ago.
 
I was convinced to try Human Design by a work colleague who was training there, and everything changed.

I had tried training at other gyms and all the diets and quick fixes but nothing stuck. I started training twice a week and fell in love! I love the fact that the sessions are different every day and that John and Julia are there to make sure you are training properly as I have a few injuries so it’s great to have someone there to make sure I’m not going to injure myself.
 
At first, I wasn’t getting results (my own fault!) then John really pushed me to look at my diet and lifestyle and that’s when things started to turn around.

I upped training to 5 days a week and my fitness and strength is so much better. I’m now 16kgs down and working on losing more!

​I love that I am losing weight, but I also love that I am much fitter and healthier and I generally feel better!
 
Joining Human Design has been one of the best decisions I have ever made and coming from someone who HATED exercise that’s a big deal! I love training in a small group with wonderful people who make it fun but also push me to work as hard as I can.
 
Sarah Walsh 
Underwriter