{"id":288,"date":"2024-09-08T18:34:57","date_gmt":"2024-09-08T18:34:57","guid":{"rendered":"https:\/\/the7.io\/business-advisors\/?p=288"},"modified":"2024-10-13T11:31:21","modified_gmt":"2024-10-13T11:31:21","slug":"12-week-fitness-plan","status":"publish","type":"post","link":"https:\/\/inchyra.ie\/?p=288","title":{"rendered":"12 Week Fitness Plan"},"content":{"rendered":"\t\t
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12-Week Fitness Plan<\/strong><\/p>\n

Want to improve your health? Need to lose weight? This activity plan for beginners, combining running and strength and flexibility workouts, will get you into the habit of regular exercise in 12 weeks.<\/strong><\/p>\n

The plan is structured but flexible enough to allow you to fit the exercise sessions around your other weekly commitments.<\/p>\n

Before starting each week, plot in your calendar what days and times you\u2019ll be exercising. This will help you stick to the plan. Don\u2019t forget to factor in one rest day (on a day of your choosing) per week.<\/p>\n

All you need to get started is any type of MP3 or digital media player, such as an iPod or Android device, and a pair of running shoes.<\/p>\n

Get ready by\u00a0downloading the\u00a0Couch to 5K running<\/a>, 5K+<\/a> and Strength and Flex<\/a> podcasts and print the 10-minute workout series<\/a>.<\/p>\n

Week 1<\/strong><\/h2>\n

Day 1<\/strong>: Couch to 5K \u2013 run 1<\/a> (workout duration: 20 minutes)
Day 2<\/strong>: Strength and Flex<\/a> \u2013 level 1 (36 minutes)
Day 3<\/strong>: Couch to 5K \u2013 run 1
Day 4<\/strong>: Strength and Flex \u2013 level 1
Day 5<\/strong>: Couch to 5K \u2013 run 1
Day 6<\/strong>: Strength and Flex \u2013 level 1
Include a\u00a0rest\u00a0day<\/strong><\/p>\n

Week 2<\/strong><\/h2>\n

Day 1<\/strong>: Couch to 5K \u2013 run 2 (20 minutes)
Day 2<\/strong>: Strength and Flex \u2013 level 2 (37 minutes)
Day 3<\/strong>: Couch to 5K \u2013 run 2
Day 4<\/strong>: Strength and Flex \u2013 level 2
Day 5<\/strong>: Couch to 5K \u2013 run 2
Day 6<\/strong>: Strength and Flex \u2013 level 2
Include a rest day<\/strong><\/p>\n

Week 3<\/strong><\/h2>\n

Day 1<\/strong>: Couch to 5K \u2013 run 3 (20 minutes)
Day 2<\/strong>: Strength and Flex \u2013 level 3 (36 minutes)
Day 3<\/strong>: Couch to 5K \u2013 run 3
Day 4<\/strong>: Strength and Flex \u2013 level 3
Day 5<\/strong>: Couch to 5K \u2013 run 3
Day 6<\/strong>: Strength and Flex \u2013 level 3
Include a rest day<\/strong><\/p>\n

Week\u00a0 4<\/strong><\/h2>\n

Day 1<\/strong>: Couch to 5K \u2013 run 4 (16 minutes)
Day 2<\/strong>: Strength and Flex \u2013 level 4 (45 minutes)
Day 3<\/strong>: Couch to 5K \u2013 run 4
Day 4<\/strong>: Strength and Flex \u2013 level 4
Day 5<\/strong>: Couch to 5K \u2013 run 4
Day 6<\/strong>: Strength and Flex \u2013 level 4
Include a rest day<\/strong><\/p>\n

Week\u00a0 5<\/strong><\/h2>\n

Day 1<\/strong>: Couch to 5K \u2013 run 5, workout\u00a01 (16 minutes)
Day 2<\/strong>: Strength and Flex \u2013 level 5 (44 minutes)
Day 3<\/strong>: Couch to 5K \u2013 run 5, workout 2 (16 minutes)
Day 4<\/strong>: Strength and Flex \u2013 level 5
Day 5<\/strong>: Couch to 5K \u2013 run 5, workout\u00a03 (25 minutes)
Day 6<\/strong>: Strength and Flex \u2013 level 5
Include a rest day<\/strong><\/p>\n

Week 6<\/strong><\/h2>\n

Day 1<\/strong>: Couch to 5K \u2013 run 6 (workout 1,\u00a029 minutes)
Day 2<\/strong>: 10-minute cardio workout<\/a>
Day 3<\/strong>: Couch to 5K \u2013 run 6 (workout 2, 28 minutes)
Day 4<\/strong>: 10-minute abs workout<\/a>
Day 5<\/strong>: Couch to 5K \u2013 run 6 (workout 3, 30 minutes)
Day 6<\/strong>: 10-minute firm butt workout<\/a>\u00a0
Include a rest day<\/strong><\/p>\n

Week 7<\/strong><\/h2>\n

Day 1<\/strong>: Couch to 5K \u2013 run 7 (30 minutes)
Day 2<\/strong>: 10-minute full body toning workout<\/a>
Day 3<\/strong>: Couch to 5K \u2013 run 7 (30 minutes)
Day 4<\/strong>: 10-minute bingo wings workout<\/a>\u00a0
Day 5<\/strong>: Couch to 5K \u2013 run 7 (30 minutes)
Day 6<\/strong>: 10-minute firm bums, legs and tums workout<\/a>\u00a0
Include a rest day<\/strong><\/p>\n

Week 8<\/strong><\/h2>\n

Day 1<\/strong>: Couch to 5K \u2013 run 8 (33 minutes)
Day 2<\/strong>: 10-minute cardio workout
Day 3<\/strong>: Couch to 5K \u2013 run 8\u00a0
Day 4<\/strong>: 10-minute bingo wings workout
Day 5<\/strong>: Couch to 5K \u2013 run 8\u00a0
Day 6<\/strong>: 10-minute abs workout
Include a rest day<\/strong><\/p>\n

Week 9<\/strong><\/h2>\n

Day 1<\/strong>: Couch to 5K \u2013 run 9 (35 minutes)
Day 2<\/strong>: 10-minute bums legs and tums workout\u00a0
Day 3<\/strong>: Couch to 5K \u2013 run 9\u00a0
Day 4<\/strong>: 10-minute firm butt workout
Day 5<\/strong>: Couch to 5K \u2013 run 9\u00a0
Day 6<\/strong>: 10-minute full body toning workout\u00a0
Include a rest day<\/strong><\/p>\n

Week 10<\/strong><\/h2>\n

Day 1<\/strong>: 5K+ Stepping stone<\/a>\u00a0(30 minutes)
Day 2<\/strong>: 10-minute legs, bums and tums workout
Day 3<\/strong>: Stepping stone
Day 4<\/strong>: 10-minute full body toning workout
Day 5<\/strong>: Stepping stone
Day 6<\/strong>: 10-minute firm butt workout
Include a rest day<\/strong><\/p>\n

Week 11<\/strong><\/h2>\n

Day 1<\/strong>: 5K+ Stamina<\/a> (35 minutes)
Day 2<\/strong>: 10-minute cardio workout
Day 3<\/strong>: 5K+ Stamina\u00a0
Day 4<\/strong>: 10-minute bingo wings workout
Day 5:<\/strong> 5K+ Stamina
Day 6:<\/strong> 10-minute abs workout
Include a rest day<\/strong><\/p>\n

Week 12<\/strong><\/h2>\n

Day 1<\/strong>: 5K+ Speed<\/a> (16 minutes)
Day 2<\/strong>: Strength and Flex \u2013\u00a0level 5 (no intro version)<\/a>
Day 3<\/strong>: 5K+ Speed\u00a0
Day 4<\/strong>: Strength and Flex \u2013 level 5\u00a0
Day 5<\/strong>: 5K+ Speed
Day 6<\/strong>: Strength and Flex \u2013 level 5\u00a0
Include a rest day<\/strong><\/p>\n

Well done on completing the 12-week plan! You can continue using 5K+ and Strength and Flex level\u00a0 5 (no intro version) to keep your activity levels up.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"

Transform your fitness journey with our comprehensive 12-week program! Tailored for all levels, it combines strength, cardio, and flexibility for lasting results.<\/p>\n","protected":false},"author":1,"featured_media":10798,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"two_page_speed":[],"footnotes":""},"categories":[17,20],"tags":[],"class_list":["post-288","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-featured","category-useful-articles"],"_links":{"self":[{"href":"https:\/\/inchyra.ie\/index.php?rest_route=\/wp\/v2\/posts\/288","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/inchyra.ie\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/inchyra.ie\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/inchyra.ie\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/inchyra.ie\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=288"}],"version-history":[{"count":6,"href":"https:\/\/inchyra.ie\/index.php?rest_route=\/wp\/v2\/posts\/288\/revisions"}],"predecessor-version":[{"id":10840,"href":"https:\/\/inchyra.ie\/index.php?rest_route=\/wp\/v2\/posts\/288\/revisions\/10840"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/inchyra.ie\/index.php?rest_route=\/wp\/v2\/media\/10798"}],"wp:attachment":[{"href":"https:\/\/inchyra.ie\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=288"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/inchyra.ie\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=288"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/inchyra.ie\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=288"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}