4 WEEKS TO A STRONGER YOU
Want to get stronger and fitter but don’t know where to start? Join the Balance + Glo 4 week structured Strength and Cardio programme. We know that starting is the often the hardest part, that’s why we are equipping you with the tools, guidance, and motivation to increase your strength. Whether you’re a complete beginner, have lost your way, or are wanting a challenge, this is the programme for you.
Programme Overview
Each week you will be provided with a workout overview, comprising of 2 strength workouts, 2 optional cardio workouts, and 1 active rest day suggestion. Watch our short strength workout overviews with Head of Fitness Evelyn for movement demos and then complete the sessions in your own time (either at the gym or at home). There is also the option to join Evelyn live every Friday (07.30 - 08.05) during February (will also be available on the on-demand library to catch-up), where she will be completing 1 of the designated weekly workouts.
Over the 4 week programme, you will:
Understand how to build a sustainable workout routine
Learn why cardio is a great supplement to strength training
Build strength and cardiovascular fitness (helping to increase metabolic rate, improving blood pressure, and supporting your immune system)
Be confidence in performing foundational strength exercises at home and/or gym
Create your own workout plan incorporating strength and cardio sessions with expert guidance
Listen to your body and increase intensity throughout the programme
The 4 week programme includes:
4 weekly blogs covering each week’s sessions and exercises
3 new strength workout overview videos
4 weekly schedules (incorporating strength, cardio and active rest day sessions)
Weekly Breakdown
See below for an example weekly breakdown. There is a blog post for each of the weeks and an overview video for each of the strength workouts providing movement demonstrations, that can can be completed in your own time. You’ll have access to two full body strength workouts per week and have the option to undertake 2 cardio classes or challenge yourself to a step goal (make this personal to you, if you’re not sure start with 7,000 - 10,000). Don’t have a means of tracking your steps? - undertake a 40 minute brisk walk.
Week 1
An overview of the strength workouts, cardio and yoga class suggestions will be provided in the weekly blog articles.
Day 1: Full-Body Strength A (option to follow along live on the Friday class (2nd February, 07.30)
Day 2: Optional Cardio/Steps
Day 3: Full-Body Strength B
Day 4: Optional Cardio/Steps
Day 5: Active Rest Day (could be a long walk or hike (at least 40 minutes) or a yoga class - provide recommendations)
What You’ll Need
Each of the strength workouts are designed to be completed at home or the gym. All you require is a mat and access to dumbbells. You don’t need access to a device during the workout. Evelyn will provide guidance on what weight to pick during the weekly intro videos. She will also explain how to be resourceful if completing at home with limited equipment.
How it Works
Simply take a copy of the strength workout and undertake in your own time at home or the gym. Enjoy our dedicated ‘Feel Good Strength’ playlist to keep you motivated. The optional cardio and yoga flows will be recordings to follow along at home.
Protein Boosting Recipes
Alongside the strength plan we will also be sharing weekly boosting protein recipes to help you make the most of your training.
