Eight-Week Indoor Plan
Eight-Week Indoor Plan
Eight-week fitness plan Over the following pages, we’ve devised an easy-as-pie exercise plan
that will kick-start your new year. If the sessions for one week are too
hard, stick at an attainable level for another week before moving on
WEEK one
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
8-12 5 min brisk 8-12 reps of 12 min gentle Rest 8-12 reps of 12 min gentle 8-12 reps of 7 min brisk walk 8-12 reps of 15 min gentle Rest 8-12 reps of
repetitions of walk weighted walk or cycle sofa crunches walk or cycle dining-chair dining-chair walk or cycle sofa crunches
dining-chair squats and and book calf raises,
WEEK TWO
dips, wall and weighted
dips, wall weighted chest-presses thigh raises and press-ups and squats
press-ups lunges (using 3-4 step-ups dumbbell curls
and dumbbell books)
curls
Day 7
15 min gentle walk or cycle
WEEK Three
Day 1
2 x (8 reps of book chest-
presses using 3-4 books,
dining-chair dips and
dumbbell curls)
Day 6 Day 5 Day 4 Day3 Day 2 Day 1 Day 7 Day 6 Day 5 Day 4 Day 3 Day 2
2 x (10 reps Rest 8 mins of (1 2 x (10 reps of 18 min gentle 15 secs of step- 15 min gentle 2 x (8 reps of Rest 2 x (8 reps of 15 min gentle 5 mins of (1 min
of weighted min walk + 1 wall press-ups, walk or cycle ups; 1 min rest; walk or cycle wall press- weighted lunges walk or cycle walk + 1 min jog)
WEEK four
lunges, dining min jog) dumbbell curls 15 secs of step- ups, weighted and step-ups)
chair calf raises and dining-chair ups squats and sofa
and weighted dips) crunches)
squats)
Day 7
12 min gentle walk or cycle
Pic credit
18 | Get fit for free Everyday | 19
Day 1
3 x (30 secs of step-ups + 1
min rest) Day 3
3 x (12 reps of book chest-
presses using an extra book,
wall press-ups, dining-chair
dips and dumbbell curls)
Pic credit