28-Day GET STRONG Programme

28 days to kickstart the healthier, stronger YOU!

Ladies, they don't call me “Strong Coach Mary” for nothin’! At nearly 50, I'm feeling stronger than an OX and it's time for you to start feeling the same. I want you to understand "Losing Muscle & Strength Is NOT inevitable" as we age. I'm here to help you create new fitness habits and help you improve your mood and hormones! This is a BEGINNERS strength programme for women who need to start moving and/or women who need to feel fit and strong again. Better still the programme is designed to be done in the comfort of your own home with no equipment!

 

Focused on:

  • CORE
  • UPPER BODY
  • LOWER BODY

 

 

The focus is to learn the movements, understand your appropriate level of fitness, and do every rep with correct form.

Every day is a different area of focus, so if you are on Day 2 of Week 3 you would go to the Lower Body Workout options and follow each video exercise until each one has been done.  Then rest and repeat for 2 SETS.  A SET is when you go through all exercise back-to-back without stopping and then have your rest before you repeat it again.

ITS THAT SIMPLE.

Lets see what you can do!

 

 

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

 

Upper Body

Lower Body

Core

Upper Body

Lower Body

Core

Rest

Week 1

 2 sets

Walk Only

2 sets

Rest

2 sets

Walk Only

Rest

Week 2

3 Sets

Walk Only

3 Sets

Walk Only

3 Sets

Walk Only

Rest

Week 3

2 Sets

2 Sets

3 Sets

Walk Only

3 Sets

Walk Only

Rest

Week 4

3 Sets

3 Sets

3 Sets

Walk Only

3 Sets

3 Sets

Rest


Complete the prescribed number of reps at your own pace. Take a 30-second rest, then begin your next set of that same exercise. Take a brisk walk for 30 mins on the prescribed days

 

Upper Body

 

Lower Body

 

Core

FOR MORE INFORMATION CONTACT US AT HEYSISTA@AVIIANA.COM

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