Example plan: 3hrs per week

MONDAYBrisk walk or aerobic activity. 20mins+ Short activity e.g. trip to shops. 10mins
TUESDAYBodyweight resistance. 20mins Example video
WEDNESDAYWalking Wednesday! 30-45 minute walk.
THURSDAYDay off!
FRIDAYBodyweight resistance. 20mins Example video
SATURDAYBrisk walk or aerobic activity. 20mins+ Example video
SUNDAYActivity e.g. trip to meet friend/general errands. 60mins

Below is a whole-body routine devised and used by author and Level 4 specialist Mark Wild. It’s simple, effective and doesn’t need any equipment.  DOWNLOAD BODYWEIGHT PDF and give it a go!

To get the most out of your exercise regime, go to our FOOD FOR THOUGHT page for nutrition advice!

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