12 Week Fitness Plan
Below is a chart detailing an example of the 12 Week Fitness Plan, designed with you in mind. Many people beginning an exercise program fail to record their progress and subsequently give up early. This plan is different because it addresses this weakness head on. It's crucial to your success that you utilize our free charts to record your progress.
The example 12 Week Fitness Plan incorporates your favorite sports and activities, with the goal to get you up and moving at least four days per week. If after a couple weeks into the program you feel you'd like to do more than four days per week, then feel free to do so. You get to choose the activity, just make sure it's something you enjoy so you're more likely to stick with it!
Discover how in just 12 weeks you look and feel better. You'll be on your way to a fighting fit new you in no time!
Good luck and remember, this program is going to make you feel better about yourself, give you more energy, and make you a more positive person. When you feel good about yourself, you cannot help but smile. Just don’t Quit!
Download a free fitness chart to document your progress.
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|
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
|---|---|---|---|---|---|---|---|
|
Week 1 |
Day 1 10 Minutes Walking |
Day 2 10 Minutes Walking |
Day 3 10 Minutes Walking |
Day 4 10 Minutes Walking |
Day 5 10 Minutes Walking |
Day 6 10 Minutes Walking |
Day 7 10 Minutes Walking |
|
Week 2 |
Day 8 20 Minutes Jogging |
Day 9 Day Off |
Day 10 30 Minute Walking |
Day 11 Day Off |
Day 12 20 Minutes Jogging |
Day 13 30 Minutes Walking |
Day 14 Day Off |
|
Week 3 |
Day 15 30 Minutes Walking |
Day 16 Day Off |
Day 17 20 Minutes Jogging |
Day 18 Day Off |
Day 19 30 Minutes Walking |
Day 20 20 Minutes Jogging |
Day 21 Day Off |
|
Week 4 |
Day 22 30 Minutes Swimming
|
Day 23 Day Off |
Day 24 20 Minutes Jogging |
Day 25 Day off |
Day 26 30 Minutes Swimming |
Day 27 20 Minutes Jogging |
Day 28 Day Off |
|
Week 5 |
Day 29 30 Minutes Tennis |
Day 30 Day Off |
Day 31 30 Minutes Walking
|
Day 32 Day Off
|
Day 33 30 Minutes Tennis |
Day 34 30 Minutes Walking |
Day 35 Day Off |
|
Week 6 |
Day 36 30 Minutes Hiking
|
Day 37 Day Off |
Day 38 20 Minutes Jogging |
Day 39 Day Off |
Day 40 30 Minutes Hiking |
Day 41 20 Minutes Jogging |
Day 42 Day Off |
|
Week 7 |
Day 43 20 Minutes Weight Training
|
Day 44 Day Off |
Day 45 30 Minutes Jogging |
Day 46 Day Off |
Day 47 20 Minutes Weight Training |
Day 48 30 Minutes Jogging |
Day 49 Day Off |
|
Week 8 |
Day 50 30 Minutes Treadmill |
Day 51 Day Off |
Day 52 30 Minutes Tennis |
Day 53 Day Off |
Day 54 30 Minutes Treadmill |
Day 55 30 Minutes Tennis |
Day 56 Day Off |
|
Week 9 |
Day 57 30 Minutes Step aerobic class |
Day 58 Day Off |
Day 59 30 Minutes Weight Training |
Day 60 Day Off |
Day 61 30 Minutes Step aerobic class |
Day 62 20 Minutes Weight Training |
Day 63 Day Off |
|
Week 10 |
Day 64 30 Minutes Hiking
|
Day 65 Day Off |
Day 66 30 Minutes Tennis |
Day 67 Day Off |
Day 68 20 Minutes Treadmill |
Day 69 30 Minutes Hiking |
Day 70 Day Off |
|
Week 11 |
Day 71 20 Minutes Weight Training |
Day 72 Day Off
|
Day 73 30 Minutes Roller blading |
Day 74 Day Off |
Day 75 20 Minutes Weight Training |
Day 76 30 Minutes Roller blading |
Day 77 Day Off |
|
Week 12 |
Day 78 30 Minutes Jogging |
Day 79 Day Off
|
Day 80 20 Minutes Jump rope |
Day 81 Day Off |
Day 82 30 Minutes Jogging |
Day 83 20 Minutes Jump rope |
Day 84 Day Off
|