Get Back Into Fitness | 4-Week Training Plan & Nutrition Tips

Follow our four-week training plan to kick start your journey towards feeling physically and mentally better!

This plan consists of three sessions a week of a full body workout. All workouts should begin with a ten minute warm up and finish with a ten-minute cool down with stretching.

Repeat this between 4-8 times depending on your fitness levels.

Make sure you take a rest day between workouts to give your body a chance to recover!


getting fit for summer

1) Plie squat with dumbbell

Begin with your feet in a broad stance, farther than shoulder width apart. Turn the feet outwards in a diagonal angle to the body.

Hold a dumbbell in both hands so that you are grasping the top of it and keep your hands in front of your body extended towards the ground.

Bend the knees ensuring your knees never advance beyond your toes. Lower your thighs so that they are at a right angle to the ground allowing the dumbbell to travel with them. Push through the heels and return to the starting position.

2) Dumbbell pullover

Begin by lying on a bench facing the ceiling. Hold a dumbbell with both hands and your arms extended outwards above your chest.

Bend the elbows and then in a controlled manner lower the weight behind your head.

Pause for a second, and then slowly lift the weight by extending your arms so that you return to the starting position.

3) Donkey kick back with band

Begin this exercise on your hands and knees with the centre of a resistance band positioned so that it is around the sole of one of your feet.

Hold one end in each hand. Squeeze the glutes and extend one leg behind you until it is straightened out and just above parallel to the floor.

Slowly return to the starting position. When your set is complete swap legs.

4) Walking lunge

Place a barbell across your upper back and place your feet shoulder width apart.

Step your right foot forwards and bend both knees to lunge – do not let your knees travel beyond your toes. Pause for a few seconds when your left knee is about an inch from the ground.

Straighten your legs to lift your body up and repeat the movement with your left leg, placing it in front of the right one, dropping into another lunge straight away.

Repeat this action alternating legs for the remainder of your set.

5) Barbell Overhead Press

Keep your hands shoulder width apart on a barbell with your palms facing forwards

Press the barbell overhead. Keep your arms close to your ears.

Lower the barbell so that it returns to chin level. Repeat the movement.

6) Bench Dip

Begin by sitting at the edge of a bench keeping your feet and knees together.

Extend your legs so that they are straight in front of you.

Position your hands so that they are near your hips and bend your elbows as you lower your body towards the ground.

Keep your shoulders pulled back throughout the movement and as you arms reach a right angle press back up to the starting position and repeat.

7) Incline Bench Dumbbell Curl

Begin this exercise by lying face towards the ceiling on an incline bench, holding a dumbbell in each hand, keeping the palms facing forwards.

Bend your elbows so that you are curling the dumbbells. Squeeze the muscles throughout the movement and lower the dumbbells in a controlled manner until the elbows are almost straight.

Repeat this movement for the necessary amount of reps.

8) Crunch with leg extension

Lie on your back with your hands placed lightly beside your ears.

Keep your calves parallel to the ground with the knees bent.

Slowly and in a controlled movement lift your upper back up from the mat.

Straighten your legs out, hold the position than reverse back to the starting position. This is one full rep.


meal prep

Try and include protein, carbs and fats in each meal, and time them so that they are four hours apart when possible. choose complex carbs outside of your training sessions, save the simple carbohydrates for your postwork out meal.

Meal Ideas

Breakfast: Oats and fruit with egg whites

Lunch: Chicken with rice and vegetables

Dinner: Home made burgers with sweet potato wedges.

Snack Ideas

Cottage cheese with pineapple.

Fruit smoothie with added nuts for crunch.

Low-fat natural or Greek yoghurt with berries.

See more meal and snack ideas!

Motivation Tips

motivation tips

Plan ahead

Although you do not need to be tied down to specific meals, it is important that you have a selection of easy meals available to you to make life easier. Chicken fillets and other meats or fish can be  grilled within minutes.

Plenty of recovery time

Rest is crucial to both your health and progress at the gym. Try your best to get a minimum of eight hours sleep a night.

Drink plenty of water

Water is crucial to every process in the body. If you do not drink enough water, your body will hold on to it and you will suffer from bloating as a result. Make sure you stay hydrated!

Treat your training sessions like a business meeting

Hold yourself accountable and treat your training sessions as though they are a meeting with your boss in work.

Show up and get things done!

Don’t let a bad day hold you back

Everyone has the odd bad day or two, don’t let it hold you back from reaching your goals!

Take Home Message

*If you’re slightly more advanced, you can also include some interval sessions with your workout for extra fat burning power, ideally using HIIT training in a protocol of 20 seconds all out effort with forty seconds at a slower pace in active recovery!

Get your body moving, eat a little healthier and don’t be too hard on yourself.

The key is to be consistent – and you’ll be sure to adopt a permanent healthy lifestyle!

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