With many countries finally coming out of lockdowns, lots of us will be looking to regain some lost fitness. For many of us, returning to the basics is likely to help us return to our previous levels of fitness more quickly – particularly if we apply a guided structure to our workouts for a set period of time.
This Fit in 4 Weeks training program is circuit-based training. Before you begin your workout, you’ll need to warm up for 10-15 minutes. If you’re in the gym, this can be on a treadmill or stationary bike. If you’re not ready or able to head to the gym, then a walk in the park is just as good.
Each exercise should be performed for the required time, which is usually about 8 exercises per circuit.
Why You Should Try Circuit Training
It’s a great whole-body workout:While you can tailor a circuit workout to focus solely on one muscle group, circuit training typically involves exercises that use every muscle group. This means that you can pack a whole-body workout into a compact time frame while developing the strength and fitness of all of the muscles in your body!
It can improve strength and cardiac fitness:The exercise selection will tend to favour one of these elements of fitness more than the other, but it certainly provides a good challenge for the body to adapt to! A circuit that might focus more on the development of strength may include compound exercises like squats, push-ups or hip hinge variations. Cardiovascular fitness is still likely to be developed in these sessions as the limited rest periods ensure you maintain an elevated heart rate.
Circuit training can boost your metabolism:Participating in circuit training will place great demands on your muscles, so they will need to recover throughout the rest of the day and night. This means that there will be increased metabolic activity in your muscles as they are recovering, so you will be utilising greater amounts of energy to sustain your muscle mass as opposed to if you were to have had a sedentary day.
It can help you to burn fat:Initially, your body will use the energy stores from your muscles (glycogen), derived from carbohydrates to fuel your workouts. As these stores are depleted, your body will utilise fat oxidation as a fuel source. When combined with a sufficient dietary caloric deficit, you’ll notice your body fat will start to disappear as it is used for energy.
Circuit training can improve your fitness levels:Increasing your fitness levels often refers to cardiovascular fitness or local muscular endurance. Due to the nature of circuit training sessions, where the rest periods are either very short or non-existent, you’re likely to improve your fitness by keeping your heart rate in a higher range for extended periods of time. Additionally, accumulating lactic acid in your muscles is recognised as a potential factor responsible for both hypertrophy and improving muscular endurance – as your muscles and improved cardiovascular system become more efficient at removing cellular waste.
Circuits are time efficient:Typically, circuit training involves limiting rest periods between exercises to be either very short or absent. This then acts to keep your heart rate elevated throughout the workout, but it also means that your aren’t spending half of your workout resting between sets – so you can workout much more time-efficiently whilst expending the same amount of calories as a normal workout (or more!).
4-Week Fitness Workout
As with any workout, we recommend warming up for 10 minutes with a walk or jog, or on a bike, cross trainer, or treadmill with a comfortable resistance level. Warming up is essential help increase the blood flow to your muscles, which in turn heats them up. Warmer muscles are significantly less likely to be injured by common problems like muscle strains, and they also perform much better than cold muscles. The increased muscle temperature also contributes to soft tissue becoming more pliable, meaning that your mobility can be acutely improved during the period of your workout.
Week 1
Day 1: The Starting-Off Circuit
| Warm Up | |
| Light Cardio (Walk, Jog, Bike etc) | 10 Minutes |
| Circuit: Repeat 4 times, with a resting for 2 minutes between each cycle | |
| Jumping Jacks | 60 Seconds |
| Butt Kicks | 30 Seconds |
| Body Weight Squats | 30 Seconds |
| High Knees | 30 Seconds |
| Mountain Climbers | 60 Seconds |
| Bicycle Crunches | 30 Seconds |
| Push Ups | 30 Seconds |
| Flutter Kicks | 30 Seconds |
| Cool Down | |
| Hamstring Stretch | 15 - 30 Seconds |
| Side Lunges | 15 - 30 Seconds |
| Hip Flexor Stretch | 15 - 30 Seconds |
| Quadriceps Stretch | 15 - 30 Seconds |
Day 2: The Power Circuit
| Warm Up | |
| Light Cardio (Walk, Jog, Bike etc) | 10 Minutes |
| Circuit: Repeat 4 times, with a resting for 3 minutes between each cycle | |
| Mountain Climbers | 45 Seconds |
| Power Jack | 45 Seconds |
| Lunge Jump | 45 Seconds |
| High Knees | 60 Seconds |
| Butt Kicks | 60 Seconds |
| Vertical Jump | 45 Seconds |
| Cool Down | |
| Hip Openers | 15 - 30 Seconds |
| Side Lunges | 15 - 30 Seconds |
| Hip Flexor Stretch | 15 - 30 Seconds |
| Quadriceps Stretch | 15 - 30 Seconds |
| Hamstring Stretch | 15 - 30 Seconds |
Day 3: The Arm Circuit
| Warm Up | |
| Light Cardio (Walk, Jog, Bike etc) | 10 Minutes |
| Circuit: Repeat 4 times, with a resting for 2 minutes between each cycle | |
| Jumping Jacks | 60 Seconds |
| Push Ups | 45 Seconds |
| Burpees | 30 Seconds |
| Tricep Dips | 60 Seconds |
| Shoulder Press Push Up | 45 Seconds |
| Power Jack | 45 Seconds |
| Diamond Push Up | 30 Seconds |
| Cool Down | |
| Hamstring Stretch | 15 - 30 Seconds |
| Side Lunges | 15 - 30 Seconds |
| Hip Flexor Stretch | 15 - 30 Seconds |
| Quadriceps Stretch | 15 - 30 Seconds |
Day 4: Rest Day
Today is an important day for muscle recovery. The following stretches should be completed first thing in the morning.
| Stretch | |
| Side Lunges | 30 Seconds |
| Hip Flexor Stretch | 30 Seconds |
| Quadriceps Stretch | 30 Seconds |
| Hip Openers | 30 Seconds |
| Hamstring Stretch | 30 Seconds |
| Calf Stretch | 30 Seconds |
Day 5: The Ab Circuit
| Warm Up | |
| Jumping Jacks | 60 Seconds |
| Butt Kicks | 60 Seconds |
| High Knees | 60 Seconds |
| Circuit: Repeat 3 times, with a resting for 3 minutes between each cycle | |
| Regular Crunches | 60 Seconds |
| Leg Raises | 30 Seconds |
| Mountain Climbers | 60 Seconds |
| Plank | 30 Seconds |
| Side Crunches | 30 Seconds |
| Burpees | 30 Seconds |
| Russian Twists | 30 Seconds |
| Toe Reach Sit Up | 30 Seconds |
| Cool Down | |
| Hamstring Stretch | 15 - 30 Seconds |
| Side Lunges | 15 - 30 Seconds |
| Flexor Stretch | 15 - 30 Seconds |
| Quadriceps Stretch | 15 - 30 Seconds |
Day 6: Leg Day Circuit
| Warm Up | |
| Light Cardio (Walk, Jog, Bike etc) | 10 Minutes |
| Circuit: Repeat 4 times, with a resting for 3 minutes between each cycle | |
| Jumping Jacks | 60 Seconds |
| Butt Kicks | 30 Seconds |
| Body Weight Squats | 30 Seconds |
| Lunge Jumps | 45 Seconds |
| High Knees | 30 Seconds |
| Basketball Jumps | 45 Seconds |
| Calf Raises | 30 Seconds |
| Vertical Jumps | 30 Seconds |
| Cool Down | |
| Hamstring Stretch | 15 - 30 Seconds |
| Side Lunges | 15 - 30 Seconds |
| Hip Flexor Stretch | 15 - 30 Seconds |
| Quadriceps Stretch | 15 - 30 Seconds |
Day 7: Rest Day
Today is an important day for muscle recovery. The following stretches should be completed first thing in the morning.
| Stretch | |
| Side Lunges | 30 Seconds |
| Hip Flexor Stretch | 30 Seconds |
| Quadriceps Stretch | 30 Seconds |
| Hip Openers | 30 Seconds |
| Hamstring Stretch | 30 Seconds |
| Calf Stretch | 30 Seconds |
Week 2
Day 1: The Back-to-Basics Circuit
| Warm Up | |
| Light Cardio (Walk, Jog, Bike etc) | 10 Minutes |
| Circuit: Repeat 4 times, with a resting for 3 minutes between each cycle | |
| Mountain Climbers | 60 Seconds |
| Basketball Jumps | 45 Seconds |
| High Knees | 60 Seconds |
| Burpees | 45 Second |
| Russian Twists | 45 Seconds |
| Push Ups | 45 Seconds |
| Light Cardio (Bike, Treadmill or Elliptical) | 15 Minutes |
| Cool Down | |
| Hamstring Stretch | 15 - 30 Seconds |
| Side Lunges | 15 - 30 Seconds |
| Hip Flexor Stretch | 15 - 30 Seconds |
| Quadriceps Stretch | 15 - 30 Seconds |
Day 2: The Arm Circuit
| Warm Up | |
| Jumping Jacks | 60 Seconds |
| Butt Kicks | 60 Seconds |
| Mountain Climbers | 60 Seconds |
| High Knees | 60 Seconds |
| Circuit: Repeat 4 times, with a resting for 3 minutes between each cycle | |
| Power Jacks | 30 Seconds |
| Push Ups into Mountain Climbers | 8 of each |
| Burpees | 30 Seconds |
| Tricep Dips | 60 Seconds |
| Side Planks | 30 Seconds |
| Jumping Jacks | 60 Seconds |
| Diamond Push Up | 60 Seconds |
| Light Cardio | 15 Minutes |
| Cool Down | |
| Hip Openers | 15 - 30 Seconds |
| Side Lunges | 15 - 30 Seconds |
| Hip Flexor Stretch | 15 - 30 Seconds |
| Quadriceps Stretch | 15 - 30 Seconds |
Day 3: Rest Day
Today is an important day for muscle recovery. The following stretches should be completed first thing in the morning.
| Stretch | |
| Side Lunges | 30 Seconds |
| Hip Flexor Stretch | 30 Seconds |
| Quadriceps Stretch | 30 Seconds |
| Hip Openers | 30 Seconds |
| Hamstring Stretch | 30 Seconds |
| Calf Stretch | 30 Seconds |
Day 4: Leg Day
| Warm Up | |
| Light Cardio (Walk, Jog, Bike etc) | 10 Minutes |
| Circuit: Repeat 4 times, with a resting for 3 minutes between each cycle | |
| Power Jack | 45 Seconds |
| High Knees | 45 Seconds |
| Squat Jump | 45 Seconds |
| Butt Kicks | 60 Seconds |
| Basketball Jump | 45 Seconds |
| Squat | 30 Seconds |
| Lunge Jump | 30 Seconds |
| Cool Down | |
| Hip Openers | 15 - 30 Seconds |
| Side Lunges | 15 - 30 Seconds |
| Hip Flexor Stretch | 15 - 30 Seconds |
| Quadriceps Stretch | 15 - 30 Seconds |
Day 5: The Ab Circuit
| Warm Up | |
| Jumping Jacks | 60 Seconds |
| Butt Kicks | 60 Seconds |
| High Knees | 60 Seconds |
| Circuit: Repeat 3 times, with a resting for 3 minutes between each cycle | |
| Jumping Jacks | 60 Seconds |
| Butt Kicks | 30 Seconds |
| Russian Twists | 30 Seconds |
| Mountain Climbers | 60 Seconds |
| Plank | 60 Seconds |
| High Knees | 60 Seconds |
| Flutter Kicks | 30 Seconds |
| Reverse Crunch | 30 Seconds |
| Light Cardio | 15 Minutes |
| Cool Down | |
| Hip Openers | 15 - 30 Seconds |
| Side Lunges | 15 - 30 Seconds |
| Hip Flexor Stretch | 15 - 30 Seconds |
| Quadriceps Stretch | 15 - 30 Seconds |
Day 6: Leg Day
| Warm Up | |
| Light Cardio (Walk, Jog, Bike etc) | 10 Minutes |
| Circuit: Repeat 4 times, with a resting for 3 minutes between each cycle | |
| Mountain Climbers | 45 Seconds |
| Power Jack | 45 Seconds |
| Lunge Jump | 45 Seconds |
| High Knees | 30 Seconds |
| Basketball Jumps | 30 Seconds |
| Butt Kicks | 60 Seconds |
| Vertical Jumps | 45 Seconds |
| Light Cardio (Walk, Jog, Bike etc) | 15 Minutes |
| Cool Down | |
| Hamstring Stretch | 15 - 30 Seconds |
| Side Lunges | 15 - 30 Seconds |
| Hip Flexor Stretch | 15 - 30 Seconds |
| Quadriceps Stretch | 15 - 30 Seconds |
Day 7: Rest Day
Today is an important day for muscle recovery. The following stretches should be completed first thing in the morning.
| Stretch | |
| Side Lunges | 30 Seconds |
| Hip Flexor Stretch | 30 Seconds |
| Quadriceps Stretch | 30 Seconds |
| Hip Openers | 30 Seconds |
| Hamstring Stretch | 30 Seconds |
| Calf Stretch | 30 Seconds |
Week 3
Day 1: Multi Muscle Circuit
| Warm Up | |
| Jumping Jacks | 60 Seconds |
| High Knees | 60 Seconds |
| Butt Kicks | 60 Seconds |
| Mountain Climbers | 60 Seconds |
| Vertical Jump | 45 Seconds |
| Circuit: Repeat 4 times, with a resting for 3 minutes between each cycle | |
| Bicycle Crunch | 60 Seconds |
| Burpees | 45 Seconds |
| Lunges (Alternating Legs) | 60 Seconds |
| Squat Jump | 45 Seconds |
| Plank | 60 Seconds |
| Flutter Kicks | 30 Seconds |
| HIIT Cardio (Bike, Treadmill or Run) | 10 Minutes |
| Sprints (Maximum Effort) | 30 Seconds |
| Plank | Until Failure |
| Cool Down | |
| Hamstring Stretch | 15 - 30 Seconds |
| Side Lunges | 15 - 30 Seconds |
| Hip Flexor Stretch | 15 - 30 Seconds |
| Quadriceps Stretch | 15 - 30 Seconds |
Day 2: The Arm Circuit
| Warm Up | |
| Light Cardio (Walk, Jog, Bike etc) | 10 Minutes |
| Circuit: Repeat 3 times, with a resting for 2 minutes between each cycle | |
| Burpees | 45 Seconds |
| Push Ups | 45 Seconds |
| High Knees | 30 Seconds |
| Tricep Dips | 60 Seconds |
| Basketball Jumps | 30 Seconds |
| Jumping Jacks | 60 Seconds |
| Diamond Push Ups | 30 Seconds |
| Shoulder Push Up | 45 Seconds |
| Plank | 45 Seconds |
| Russian Twist with Weight | 30 Seconds |
| Light Cardio | 25 Minutes |
| Cool Down | |
| Hamstring Stretch | 15 - 30 Seconds |
| Side Lunges | 15 - 30 Seconds |
| Hip Flexor Stretch | 15 - 30 Seconds |
| Quadriceps Stretch | 15 - 30 Seconds |
Day 3: The Power Circuit
| Warm Up | |
| Light Cardio (Walk, Jog, Bike etc) | 10 Minutes |
| Circuit: Repeat 3 times, with a resting for 2 minutes between each cycle | |
| Jumping Jacks | 60 Seconds |
| Burpees | 45 Seconds |
| Power Jacks | 45 Seconds |
| Lunge Jump | 60 Seconds |
| Leg Raises | 30 Seconds |
| Vertical Jump | 60 Seconds |
| Side Plank | 60 Seconds |
| HIIT Cardio (Bike, Treadmill or Run) | 10 Minutes |
| Sprints (Maximum Effort) | 30 Seconds |
| Cool Down | |
| Hip Openers | 15 - 30 Seconds |
| Side Lunges | 15 - 30 Seconds |
| Hip Flexor Stretch | 15 - 30 Seconds |
| Quadriceps Stretch | 15 - 30 Seconds |
Day 4: Rest Day
Today is an important day for muscle recovery. The following stretches should be completed first thing in the morning.
| Stretch | |
| Side Lunges | 30 Seconds |
| Hip Flexor Stretch | 30 Seconds |
| Quadriceps Stretch | 30 Seconds |
| Hip Openers | 30 Seconds |
| Hamstring Stretch | 30 Seconds |
| Calf Stretch | 30 Seconds |
Day 5: The Ab Circuit
| Warm Up | |
| Light Cardio (Walk, Jog, Bike etc) | 10 Minutes |
| Circuit: Repeat 3 times, with a resting for 3 minutes between each cycle | |
| Regular Crunches | 60 Seconds |
| Leg Raises | 30 Seconds |
| Mountain Climbers | 60 Seconds |
| Plank | 60 Seconds |
| Russian Twists | 30 Seconds |
| V Sit Ups | 30 Seconds |
| Side Crunches | 45 Seconds |
| Toe Reach Sit Up | 30 Seconds |
| Burpees | 30 Seconds |
| Plank | 45 Seconds |
| Bicycle Crunch | 60 Seconds |
| HIIT Cardio (Bike, Treadmill or Run) | 15 Minutes |
| Cool Down | |
| Hip Openers | 15 - 30 Seconds |
| Side Lunges | 15 - 30 Seconds |
| Hip Flexor Stretch | 15 - 30 Seconds |
| Quadriceps Stretch | 15 - 30 Seconds |
Day 6: Leg Day
| Warm Up | |
| Light Cardio (Walk, Jog, Bike etc) | 10 Minutes |
| Circuit: Repeat 4 times, with a resting for 3 minutes between each cycle | |
| Mountain Climbers | 45 Seconds |
| Power Jack | 45 Seconds |
| Lunge Jump | 45 Seconds |
| High Knee | 30 Seconds |
| Butt Kicks | 60 Seconds |
| Vertical Jump | 45 Seconds |
| Squats | 60 Seconds |
| HIIT Cardio (Bike, Treadmill or Run) | 25 Minutes |
| Cool Down | |
| Hamstring Stretch | 15 - 30 Seconds |
| Side Lunges | 15 - 30 Seconds |
| Hip Flexor Stretch | 15 - 30 Seconds |
| Quadriceps Stretch | 15 - 30 Seconds |
Day 7: Rest Day
Today is an important day for muscle recovery. The following stretches should be completed first thing in the morning.
| Stretch | |
| Side Lunges | 30 Seconds |
| Hip Flexor Stretch | 30 Seconds |
| Quadriceps Stretch | 30 Seconds |
| Hip Openers | 30 Seconds |
| Hamstring Stretch | 30 Seconds |
| Calf Stretch | 30 Seconds |
Week 4
Day 1: The Multi Muscle Circuit
| Warm Up | |
| Light Cardio (Walk, Jog, Bike etc) | 10 Minutes |
| Circuit: Repeat 3 times, with a resting for 3 minutes between each cycle | |
| Mountain Climbers | 60 Seconds |
| Calf Raises | 30 Seconds |
| Power Jack | 60 Seconds |
| High Knees | 45 Seconds |
| Butt Kicks | 45 Seconds |
| Flutter Kicks | 30 Seconds |
| Basketball Jumps | 60 Seconds |
| Push Through Crunch | 60 Seconds |
| Russian Twists with Weight | 30 Seconds |
| Glute Bridge | 60 Seconds |
| HIIT Cardio (Bike, Treadmill or Run) | 30 Minutes |
| Cool Down | |
| Hamstring Stretch | 15 - 30 Seconds |
| Side Lunges | 15 - 30 Seconds |
| Hip Flexor Stretch | 15 - 30 Seconds |
| Quadriceps Stretch | 15 - 30 Seconds |
Day 2: Maximum Power Circuit
| Warm Up | |
| Light Cardio (Walk, Jog, Bike etc) | 10 Minutes |
| Circuit: Repeat 3 times, with a resting for 3 minutes between each cycle | |
| Mountain Climbers | 45 Seconds |
| Lunge Jump | 45 Seconds |
| High Knees | 60 Seconds |
| Power Jacks | 30 Seconds |
| Butt Kicks | 60 Seconds |
| Burpees | 30 Seconds |
| Mountain Climbers | 45 Seconds |
| Basketball Jump | 45 Seconds |
| Side Plank | 30 Seconds |
| Cool Down | |
| Hamstring Stretch | 15 - 30 Seconds |
| Side Lunges | 15 - 30 Seconds |
| Hip Flexor Stretch | 15 - 30 Seconds |
| Quadriceps Stretch | 15 - 30 Seconds |
Day 3: The Arm Circuit
| Warm Up | |
| Jumping Jacks | 60 Seconds |
| Mountain Climbers | 60 Seconds |
| Butt Kicks | 60 Seconds |
| High Knees | 60 Seconds |
| Vertical Jump | 45 Seconds |
| Circuit: Repeat 3 times, with a resting for 3 minutes between each cycle | |
| Calf Raises | 30 Seconds |
| Push Ups | 45 Seconds |
| Burpees | 30 Seconds |
| Power Jacks | 30 Seconds |
| Shoulder Push Up | 45 Seconds |
| V Sit Up | 60 Seconds |
| Burpees | 30 Seconds |
| Diamond Push Up | 45 Seconds |
| Basketball Jumps | 45 Seconds |
| Tricep Dip | 60 Seconds |
| HIIT Cardio (Bike, Treadmill or Run) | 20 Minutes |
| Cool Down | |
| Hip Openers | 15 - 30 Seconds |
| Side Lunges | 15 - 30 Seconds |
| Hip Flexor Stretch | 15 - 30 Seconds |
| Quadriceps Stretch | 15 - 30 Seconds |
Day 4: Rest Day
Today is an important day for muscle recovery. The following stretches should be completed first thing in the morning.
| Stretch | |
| Side Lunges | 30 Seconds |
| Hip Flexor Stretch | 30 Seconds |
| Quadriceps Stretch | 30 Seconds |
| Hip Openers | 30 Seconds |
| Hamstring Stretch | 30 Seconds |
| Calf Stretch | 30 Seconds |
Day 5: The Ab Circuit
| Warm Up | |
| Light Cardio (Walk, Jog, Bike etc) | 10 Minutes |
| Circuit: Repeat 4 times, with a resting for 3 minutes between each cycle | |
| Jumping Jacks | 60 Seconds |
| High Knees | 45 Seconds |
| Bicycle Crunches | 30 Seconds |
| Flutter Kicks | 30 Seconds |
| Vertical Jump | 45 Seconds |
| Push Through Crunch | 45 Seconds |
| Reverse Crunch | 45 Seconds |
| Crunch | 60 Seconds |
| Plank | 45 Seconds |
| Mountain Climbers | 45 Seconds |
| HIIT Cardio (Bike, Treadmill or Run) | 30 Minutes |
| Cool Down | |
| Hip Openers | 15 - 30 Seconds |
| Side Lunges | 15 - 30 Seconds |
| Hip Flexor Stretch | 15 - 30 Seconds |
| Quadriceps Stretch | 15 - 30 Seconds |
Day 6: Leg Day
| Warm Up | |
| Light Cardio (Walk, Jog, Bike etc) | 10 Minutes |
| Circuit: Repeat 4 times, with a resting for 3 minutes between each cycle | |
| Squat Jumps | 45 Seconds |
| Butt Kicks | 30 Seconds |
| Power Jack | 45 Seconds |
| Calf Raises | 30 Seconds |
| Mountain Climbers | 45 Seconds |
| Burpees | 45 Seconds |
| Plank | 30 Seconds |
| Jumping Jack | 30 Seconds |
| Push Through Crunch | 30 Seconds |
| Basketball Jumps | 45 Seconds |
| HIIT Cardio (Bike, Treadmill or Run) | 30 Minutes |
| Cool Down | |
| Hamstring Stretch | 15 - 30 Seconds |
| Side Lunges | 15 - 30 Seconds |
| Hip Flexor Stretch | 15 - 30 Seconds |
| Quadriceps Stretch | 15 - 30 Seconds |
Day 7: Rest Day
Today is an important day for muscle recovery. The following stretches should be completed first thing in the morning.
| Stretch | |
| Side Lunges | 30 Seconds |
| Hip Flexor Stretch | 30 Seconds |
| Quadriceps Stretch | 30 Seconds |
| Hip Openers | 30 Seconds |
| Hamstring Stretch | 30 Seconds |
| Calf Stretch | 30 Seconds |
How to Supplement your Circuit Training
Protein is an essential component of the muscle-building process. Protein contains amino acids, which are required for muscle protein synthesis. Protein is not the only part of your diet that you can supplement though – other things like branched chain amino acids can contribute to the maintenance of lean muscle mass, while others can promote metabolic activity that is advantageous for those with the goal of fat loss. Recovery is another essential element if you are serious about making progress in your training, so things like ZMA, that support REM sleep cycles, could provide the boost you need to make the progress you want. As a result of this, some supplements are best taken at specific times of day – for instance, pre-workout and post-workout nutrition can significantly impact your training sessions, while taking ZMA around one hour prior to sleep will promote deep sleep, optimal for recovery.
Morning Meal Supplements
- Omega 3
- CLA
- Alpha Men or Active Women Multivitamin
- Vitamin C
- Glucosamine Sulphate
Afternoon Meal Supplements
- Omega 3-6-9
- CLA
Evening Meal Supplements
- Omega 3-6-9
- CLA
Supplements Before Bed
- ZMA
Pre-Workout Supplements
- BCAA Powder
- Glutamine
Post-Workout Supplements
- BCAA Powder
- Glutamine
- ISO:Pro Whey Protein
Take Home Message
Whether you’re returning to the gym, or you just want to improve your fitness a little bit more – adding structure to your workout program will help you to progress at a steady and noticeable pace. Keep a journal of your sessions so that you can reflect on how they went and how far you’ve progressed from start to finish!
