Your weekly exercise sessions

Week 1

Cardio

This session will help improve your fitness. You’ll focus on low impact exercises that will increase your heart rate.   



Week 1 workout

Week 2

Mobility

This session will help relieve stiffness and tension so that you can move more easily. You’ll focus on exercises that will improve joint mobility and flexibility.

Week 2 workout

Week 3

Strength

This session will help improve muscle strength. You’ll focus on exercises that will build muscle strength and endurance so that you feel stronger day to day.


Week 3 workout

Week 4

Mobility

This session continues to improve your joint mobility. You’ll be building on some of the exercises from your first mobility session to relieve stiffness and tension.

Week 4 workout

Week 5

Cardio

This session continues to improve your fitness. You’ll be building on some of the exercises from your first cardio session and increasing the intensity.

Week 5 workout

Week 6

Strength

This session continues to improve muscle strength. You’ll be building on the some of the exercises from your first strength session and working the muscles for longer.

Week 6 workout

Week 7

Cardio

This session allows you to keep working on your cardiovascular fitness. The intensity is slightly higher and you’ll take exercises from your second cardio session further.

Week 7 workout


Week 8

Mobility

This session allows you to keep improving your mobility. The movements are slightly more dynamic and you'll be taking exercises from your second mobility session further.

Week 8 workout

Week 9

Strength

This session allows you to keep improving your muscle strength. You’ll be building on some of the exercises from your second strength session in order to work your muscles slightly harder.

Week 9 workout

Week 10

Mobility

This session will continue to improve your range of motion with even more dynamic movements. You’ll take some of the exercises from your third mobility session further. 


Week 10 workout

Week 11

Strength

This session will continue to increase your strength with even more powerful movements. You’ll be taking some of the exercises from your third strength session further. 

Week 11 workout

Week 12

Cardio

This session will raise your heart rate even further to improve your cardiovascular fitness. You may start to work up a sweat with slightly more dynamic movements.


Week 12 workout