This could be exactly what you have been looking for, a FREE 12 week full body workout program or programme. Designed to burn fat, tone the muscles and get you fit.
This 12 week program/programme is set out in stages. The first 3 weeks are the easiest, however they are building you up for the next stage, weeks 4 and 5. These weeks get harder but they are not going to be impossible. They are building you up for the next stage, weeks 6 and 7. By the end of week 7 you should give yourself a pat on the back because you have done amazing. Now we are on week 8 and you will be happy to know this is a rest week. All I want you to do is 360 abs and a few stretch exercises.
After a nice rest week we are going into weeks 9, 10, 11 and 12, the final stages. These 4 weeks give you a choice of workouts to do on the day. A or B. This is designed to help you mix things up over the next 4 weeks. I dont want you to get bored with doing the same workouts every week.
After week 12 you should be feeling amazing and definitely seeing changes to your body.
What will you need to start this workout program/programme?
This workout program has been designed to start with light dumbbells or if you don’t own a set of dumbbells you can start with 2 tins of food or 2 small plastic coke bottles, filling the bottles with sand will make them heavier. Once you start the program and decide you like it you can look into getting some heavier weights, but not too heavy. This whole workout program was created with lots of fat burning cardio exercises in mind so heavy weights are not needed. A range from 1kg to 5kg will be suitable. If you have a heavier weights set up and want to concentrate on building more muscle and still burning fat you can do my other workout program THE 15 WEEK WEIGHTS & FAT BURN EXERCISE PROGRAM!
If I didn’t have a dumbbell weight set up I personally would go for something like these from a trust worthy site Amazon. if you click on these and buy them I will receive a small commission for helping you find a good deal and product. One set comes with a free stand and you get all 6 dumbbells for the price. Another set you will only get 2 dumbbells of your choice, so make sure you check all details, and the single dumbbell on its own is a great weight at 4kg and a great price. Obviously you will need 2.
You will also need a device with an internet connection to watch and do the workout video of the day. All workout routines have been created, filmed, edited and uploaded to the fitness 1st Steps you tube channel by myself, Richie. These were all made with this program in mind, but can also be done individually if you wanted.
THE WORKOUT PROGRAM/PROGRAMME
Here is the 12 week full body workout program showing you what to do and when to do it. You can screen shot this now or right click on image and save image as – to your device.
THE WORKOUT PROGRAM/PROGRAMME VIDEOS
Here are all the workout videos you need to be doing along with this workout program. So you can either come back here each day to select your video or you can go to the Fitness1stSteps you tube channel and select from there.
If This site and my youtube channel has helped you with any free fitness plans you can always buy me a coffee to say thank you. Weather it be £1 or any other amount it will be massively appreciated during these hard times. Just hit the button below to open my pay pal link and put in what ever amount you want.
A big THANK YOU to anyone who buys me a coffee!
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WHEN WILL YOU START SEEING RESULTS?
When you start seeing results really depends on your condition now, but no matter what your fitness level is now you will 100% start to feel the difference in 3 weeks. The next 3 weeks after that gets a bit harder but keep pushing yourself to get the workouts done.
Here is the before and after post from my son’s Instagram. He done this whole workout program and is now 2 months in with my weights and fat burn workout as mentioned above. So from the before picture to the after picture it has been just over 5 months, which has flown by.
It sickens me to see virtually every fitness coach on multi media platforms telling people what to do, when I can see they have 100% taken some kind of dangerous, illegal and very expensive form of anabolic steroids or fat burning drug.
So i am so glad to be able to guide my son away from all that and show him the clean natural way to get fit.
There are so many side effects to taking Anabolic steroids drugs as you can see HERE, and I have witnessed nearly everyone around me that has gone down that very unstable road fall off it with some life damaging affects.
I personally have trained for many years and have NEVER felt the need to go down that tricky road.
IS THERE A DIET PLAN WITH THIS WORKOUT PROGRAM/PROGRAMME?
There is no diet plan for this program but here are some pointers for you to screenshot and work into your new lifestyle. Diet makes a massive difference to your progress-
- Avoid fatty foods
- Avoid sugary foods
- Eat loads of fruit, veg and salads
- Eat brown bread NOT white
- Avoid sugary drinks(no added sugar or diet drinks are ok)
- Grill foods instead of frying
- Try vegetarian equivalents to the foods you like
- Lower your carbohydrate portions
- Keep an eye on alcohol consumption
Keep all this in mind and slowly change your lifestyle, fitting things around your healthier diet and your exercise. NOT THE OTHER WAY ROUND.
AFTER YOU HAVE COMPLETED THIS PROGRAM/PROGRAMME
I want to hear from you once you have completed this workout program to see how you got on. I will then tell you your next steps for maintaining your fitness levels or help you if you want to set other fitness goals.
For more dieting tips check out the DIETING page.
Click the save button below so you don’t lose this page. If you decide to start this program you will need to come back to find the videos. GOOD LUCK!
