Welcome to 2016 – Let’s go


If you’ve been a bit slow out of the blocks when it comes to your health and fitness routines for the start of 2016, it’s time to hit the go button. Believe me, the longer you leave it, the harder it becomes to shift the unwanted festive weight around the stubborn areas of our bodies and regain our physical cardio conditioning. Don’t underestimate it, your mind will power is a massive advantage at the start of any new year.

Prior to the Christmas break when I knew we’d all be taking some time off, I worked closely with my clients to set realistic training routines and plans that were exciting and varied, to keep their motivation and focus on track during this time. 

Now that we are back into the swing and structure of training again, the positive results of this can be seen as they’ve come back to training in reasonable condition and good shape, yet still feeling refreshed.

It all starts with a plan, so as I said before, if you’ve not yet hit that go button here’s a great 4 week training base to kick start or aid all our HIF fitness enthusiasts to reach your fitness and well-being targets.

We are going to mix our routines with cardio, weights and classes alternating week to week.

Week 1

Monday – Cardio

  • Warm up 5 mins bike
  • 1km – 2.5km row
  • 15-20 mins x ski over 60 steps
  • 20-30 mins run/walk on treadmill, no incline

Tuesday – Weights: 2-3 sets of 15 reps


  • bench press and pec dec


  • lat pulldown and seated row


  • Upright row and shoulder press


  • tricep extension and bench dips
  • bicep curls / barbells
  • standing dumbbell curl

Core work          

  • 1-2 mins bridge
  • 30 secs -1 min side plank
  • 50 -200 crunches

Wednesday – Interval training

  • Rower: 5-10 sets of 200m sprints with a 1:1 recovery
  • Bike: 12 mins fast/slow, 30 secs fast/ 30 secs slow
  • Treadmill: Run or fast walk for 2 mins then slow for 1 min for 15-20 mins

Thursday – Legs:  2-3 sets of 15 reps

  • Squats
  • Box step ups
  • Lunge pulse (each side)
  • Leg extension
  • Leg curls
  • Incline leg press
  • Standing calf raises
  • Core (same as Tuesday)

Friday – Endurance

  • Choose 1 cardio exercise and continue at high pace for minimum 45 minutes to maximum one hour non-stop.

Saturday – Swimming laps: 500m – 2km

  • Keep a time of your desired distances so you know when you have improved or dare I say it, slackened off.

Sunday – rest day

Week 2

I would like you to work out in a class environment and let the instructor and fellow class members motivate you. Chose 3-4 classes for this week. Examples may be:

  • Spin
  • Boxercise
  • Cross Fit
  • Circuit

*Tip – be brave and try out something new as there are a great array of classes these days that suit everyone’s needs. But don’t be too fussy, roll up the sleeves and get stuck in.

Week 3

  • Back to week 1 routines

Week 4

  • Back to week 2 routines

Cross training will give you greater benefit to your overall well-being and fitness levels when your routines are varied and challenging.

Remember to work out at your own pace and if you’re not familiar with some of the exercises, ask a professional at your local gym or google the correct technique. You are only limited by your imagination. This fitness plan will give you the structure and confidence to kick start the new year. When done consistently you will no doubt become stronger, look toner and your cardiovascular fitness will improve dramatically, leaving you feeling more energised and looking great within a few short months.

Your health and fitness is a lifestyle choice. Until next time, 

Exclusive health insurance offer for Matt's readers - get a bonus $50 eftpos card.

Simply join online or over the phone by calling 1300 13 40 60 and mention this promo code: MATT50

Important: This article is general advice only. For further advice or information on this topic, please consult your health professional.
Category: Fitness

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