Starters, get your programme by clicking one of these links:
PDF version, 100Kb
Word doc, 170Kb
This is the place to start if you’re new to working out or coming back from an extended layoff.
We’re going to start with four exercises per session and we’ll add a new one every fortnight. By the end you’ll be doing nine exercises every session.
Each session will take around 10-15 minutes to start with. By the end your sessions will last around 20-25 minutes – you’ll be doing more individual exercises but you’ll be fitter so will need less rest between each exercise.
At the end of this program you should be ready to progress to the Gym Rat level
