Dominic Wightman got fit in 12 weeks using this basic fitness and weights programme.

This is a great way to stay in shape or even lose weight. It’s hard and hurts. But it works.
WEEKS 1 to 12

Monday
Aerobic Fitness 2400 m run, Strength push-ups as many as you can do(not rests)

Tuesday
Strength: bench press, squats, sit-ups

Wednesday
REST or any SPORTS (you choose)

Thursday
Power: standing long-jump 4 times, 40 m sprint (timed) 10 times and try to beat best time with 5 minuet rests in between.

Friday
1st, 5th, 9th week 5 km run. 2nd, 6th, 10th week 7 km run. 3rd, 7th, 11th week 10 km run. 4th, 8th, 12th week 5km run

Weekends off

When you run- pace yourself and don’t be too enthusiastic at first. Warm-up thoroughly prior to the run

Bench Press Feet flat on the floor, back flat on the bench, and a secure grip on the bar with the hands a comfortable distance apart. Try one repetition with 55 kg. If you do it comfortably, continue and do as many repetitions as you can. If you struggle to do one rep at 55 kg, drop down to 45 kg.
-If you use 55 kg and do 11 reps or less. If you do 22 or more reps, use 65 kg next time.
-If you use 45 kg and do 14 reps or less, use 45 kg again next time.

Push-ups Do push-ups at a rate of 25 per minute for a maximum of 45 repetitions. Place your hands shoulder-width apart, fingers pointing forward, and keep your back straight. Lower until you have a 90° bend at the elbows.

Squats Use a squat rack and barbell. With feet shoulder width apart, toes pointing slightly outward, back erect, and barbell on the shoulders, squat to a 90° bend at the knees then return to full extension. Try one repetition with 70 kg. If you do it comfortably, continue and do as many repetitions as you can. If you struggle to do one rep at 70 kg, drop down to 60 kg

Sit-ups Do sit-ups at the rate of 25 per minute to a maximum of 100 repetitions. With your knees bent and feet held down, curl up to touch your elbows to your knees.

Standing Long Jump Record the maximum distance jumped in your best of three attempts. Measure from your toes on the starting line to where your heels land. Use a full
arm swing and bend your legs to get a good push off.

40-Metre Sprint Record your best time. Place one foot ahead of the other at the start. Lean forward and drive your arms to get moving.

The warm-up is important prior to each training session. It reduces your risk of injury and it gets you physically and mentally prepared to train. A good warm-up
-reduces the stiffness in muscles to increase efficiency
-improves blood flow to muscles to increase the delivery of oxygen, fuels, and hormones, to help remove waste products, and to assist in heat loss
-allows for faster nerve impulses
-can reduce the risk of soft-tissue injuries.

At the end of each session do cool-down stretching for another 5 minutes. Return to the exercises that stretch the muscles most used during the session.

Do this for 12 weeks and you will not be disappointed. Remember that you only get what you put into it. And a big key is watch what you eat. Eat healthy!

Dominic Wightman