THE 12 WEEK PLAN
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THE 12 WEEK PLAN FITNESS WITH MTB
Transcript of THE 12 WEEK PLAN
THE 12 WEEK PLANFITNESS WITH MTB
INDEXPage
Intro 3
The Plan 4
Base Fitness 5
Beat The Brain 6
Support Crew 7
Time Management 9
Print Out Your Plan 10
Early Morning Sessions 11
Lunchtime Sessions 12
Training At Night 13
Your Plan 14
Ideal Plan 15
Copies Of Plans 16
Warm Up & Bonus Sessions 20
Sessions 21
Final Word 27
INTRO
Welcome to your 12 week weight loss plan. For the next 12 weeks we will take you on a journey
that we’ll achieve together.
I have recorded and selected a number of sessions for you personally to complete each week, to
ensure we can help you achieve your goal.
This programme will include 5 HIIT Sessions per week for the first 4 weeks.
The HIIT sessions are exclusive for people on the plan and can be accessed by clicking the links
on pages 21-26
We have a team of people to guide you through your journey and answer any questions you may
have.
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THE PLANAll of the sessions are numbered and should be completed in order where possible, further on in this document I have completed the ideal plan, but also inserted a blank plan for you to complete as you may prefer a different order of sessions to best suit you and your lifestyle.
I know only too well through working both day and night shifts whilst also fathering 3 children how hard it can be to find time to complete sessions.
My best advice is to plan ahead and put the sessions in your diary and put enough time aside to complete them.
Do the sessions at a time that is right for you (read the section on time management pg 9).
To keep moving forward you need to make sure you have your rest days. I rest one day midweek allowing me to re-charge ready to hit the sessions hard again. My other rest day is Sunday which allows me to enjoy some time off with the family.
Top Tip
If you train Saturday morning and have Sunday as a rest day, its feels like you have the weekend off! Whoop Whoop!
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BASE FITNESSSo for the first 4 weeks we will be working towards improving your base fitness whilst burning calories.
We will also be learning about body limits and how we can push them.
False Limit
There will be times when we think we have reached our limit in a session, but by pushing on and working through that barrier we will come to realise how strong we are, and how much more we can give.
Most people will stop when they think they have reached their limit, its only by pushing through this barrier we know what our true limits are.
All I ask is that you trust the plan and have confidence in yourself to achieve.
In all sessions you should work between 85 & 95% effort in your exercise.
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BEAT THE BRAINThe process of controlling our thoughts whilst exercising sounds simple but most of the time is harder than the session we are actually doing.
When things are going smoothly or we are ready for a good training session, positivity is easy, but this can so easily change to self-doubts and negative thoughts, this will occur when you hit your false limit.
Beating the brain is a tough task to master but well worth it, you know the feeling, 5 minutes into a run the brain can tell us to turn around, you have done enough of this session, you will never make it to the end, you have had a hard day don’t train.
These are the little battles you have to win to achieve, start winning the little mental battles and eventually they will stop.
Sometime the biggest battle is just putting the trainers on.
“Beat the brain”
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SUPPORT CREW
Having support around you can be so important when you are taking on a challenge. Having people around you to praise you and sometimes give you the nudge you need can be the difference between success and failure.
I have been lucky enough to have friends and family support me through the good and the bad, to give me the kick start I needed or just the shoulder to cry on when I had self-doubt.
Let these people know what you want to achieve and how sometimes you may call on them for encouragement.
I have a list of people who are still only a text or call away when doubt kicks in.
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MY SUPPORT CREW
TIME MANAGEMENTMany of the people we have coached are busy with work, busy with life and busy with family commitments. Lots of people believe that they do not have enough time to put their training first or are unable to achieve their goal due to their commitments.
In 2016 through guidance from experienced athletes I was able to complete a 6 month training plan which involved training 14 hours a week to achieve my goal of becoming an Ironman (2.4mile swim, 112 mile bike ride, 26.2 mile run), all whilst working day and night shifts, being a father to 3 children including a new born baby & trying to be the best husband I could be. I was able to achieve most of this through effective time management of my sessions.
On the following pages are some top tips to help you achieve your goal.
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PRINT OUT YOUR PLANI find printing out my plan and putting it in view would help keep my focus on the short term goal. Ticking off each session when I completed it became a great satisfaction and sense of achievement.
This also allows anyone who your training may impact on, make recommendations or advice when not to do your session, involve them in the planning of when you are going to train.
ie: Your not thinking of doing your session Saturday night are you, its my birthday and you’re supposed to be taking me out.
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EARLY MORNING WORKOUTS
WOW! WHAT? get up early and train, yes this was one of my main battles but a sacrifice that sometimes has to be made.
Generally the only thing that can have a negative impact on an early morning workout is you! Either not setting your alarm or when the alarm goes off hitting that snooze button, this is technically a free session as you are not impacting anyone around you, it doesn’t take time off family or friends, generally because they are all still asleep.
They are not easy to get used to though, but once your body clock adapts then they are a great way of staying on target.
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LUNCHTIME SESSION
More and more people are starting to work from home, if this is you then happy days.
Training at lunchtime is a great opportunity to get that session ticked off, most people have 45minutes for their lunch and that is plenty of time to get one of our HIIT sessions done, plan carefully looking at which session suits best for your lunch period.
Simple.
Log off for lunch / train / shower, and depending how good your company are you could eat whilst working.
This is an opportunity that should be taken advantage of, a session that is within your working day and does not impact anyone.
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TRAINING AT NIGHT
Although most people enjoy training at night, myself included, you may run the risk of running out of time, family pop round, meetings run late, your friends turn up for a brew; you name it, it happens and all you can think is I need to get my session in.
It is more likely that sessions planned at nights are the ones that are missed.
I’m not saying don’t train at night, I am just saying be careful.
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YOUR PLAN PHASE 1
So the plan is to complete x5 HIIT sessions per week with x2 rest days.
Ideally sessions will be done in numerical order but this is not essential.
What is essential is the effort you put in.
If you really enjoy one session then program it in more than once, but equally don’t avoid sessions because they are harder.
On week’s 5-8 you will receive more workouts for phase 2 of your plan
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IDEAL PLAN
Day Session Bonus
Monday HIIT Session #1 Abs Set
Tuesday HIIT Session #2
Wednesday HIIT Session #3 INFERNO!!! Abs Set
Thursday REST DAY Long Walk
Friday HIIT Session #4
Saturday HIIT Session #5 Abs Set
Sunday REST DAY
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YOUR PLAN WEEK 1
Day Session Bonus
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
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YOUR PLAN WEEK 2
Day Session Bonus
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
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YOUR PLAN WEEK 3
Day Session Bonus
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
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YOUR PLAN WEEK 4
Day Session Bonus
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
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WARM UPS & BONUS SESSIONS
On the following page there are links to your warm ups, bonus Ab’s sessions & cardio blasts for you to try, add these to your plan but ensure you do not overload on these sessions.
Ensure a warm up is done before each session to get the blood pumping through them muscles. Warm ups do prevent injury, picking up an injury is not a good place to be.
Although we would all love that 6 pack, muscles need time to recover so do not overload and make sure you do not do abs sessions on consecutive days.
If you are in the zone and fancy a Blast to finish follow the link to the cardio blasts.
In addition to our sessions you should be aiming to complete 10,000 steps a day.
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LINKS TO WARM UPS / ABS / CARDIO BLAST
Click the links below
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3 min warm up
5 min warm up
Abs set #1
Abs set #2
Partner Abs
Cardio Blast
HIIT SESSION #1 - 21MIN30 Seconds exercise
30 Seconds Rest
x10 Exercises
1 minute rest
x2 rounds
Select link below
Star Jumps
Side Shuffle Squat
Knee-Elbow Twists
High Knees High Punch
Power Knee Left
4 Stars 6 Punch
Hill Climbers
Power Knee Right
High Knees
Fast Stars
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Base Plan HIIT
session #1
HIIT SESSION #2 - 20MIN20 seconds exercise
10 seconds rest
x8 exercises
1 minute rest
x4 rounds
Select link below
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Fast Stars
Knee – Elbow Twists
Press Ups
4 Stars 6 Punch
Fast Feet
Squats
Side Step Shuttles
High knees
Base Plan HIIT
session #2
HIIT SESSION #3 INFERNO!!! - 22MIN
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► 3min exercise
► Burpees 30 sec
► Star Jumps 30 sec
► Repeat x3
► 30 seconds rest
► Crawl Press 30 sec
► Hill Climbers 30 sec
► Repeat x3
► 30 seconds rest
► 3min exercise
► 10 Punches Side Shuttle 30 sec
► High Knees
► Repeat x3
► 1 min rest
Repeat from top
Select link below
Base Plan HIIT
session #3 –
INFERNO!!!
HIIT SESSION #4 - 21MIN45 seconds exercise
15 seconds rest
10 exercises
1 minute rest
x2 rounds
Select link below
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Fast Stars
High Knee – High Punch
Crawl Press
Hill Climbers
Side Shuttles
Fast Feet
x4 Stars x6 Punch
Sit Ups
Side Step 10 Punch
Knee-Elbow Twists
Base Plan HIIT
session #4
HIIT SESSION #5 - 20MIN30 Seconds Exercise
30 Seconds Rest
20 Exercises
x1 Round
Select link below
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Fast Stars
High Knees High Punch
Side Step10 Punch
Squat Stars
Crawl Press
Side Shuttles
Hill Climbers
Knee-Elbow Twists
Fast Feet
x4 Stars x6 Punches
Repeat 10 exercises to give you 1 round of
20 exercisesBase Plan HIIT
session #5
WEIGH IN AND MEASUREMENTS
You will be required to submit weights and measurements by e-mail concluding week 1,2,4,6,8 & 12. If you are following the ideal plan then you will do your last session of the week on Saturday and submit new measurements and new weight on Sunday morning. We recommend you weigh the same time of day every week, preferably first thing in the morning.
It is your responsibility to submit this information, this will be cross referenced with your healthy eating guide so we can make any adjustments to ensure you achieve the best results.
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STAGE 2
You will receive your week 5-8 guide in week 4, this will contain your sessions for stage 2.
For stage 2 you will require dumbbells, one of the hardest parts of online coaching is recommending suitable weights and is an advantage if you have a range of dumbbell’s or adjustable weight dumbbell’s.
With adding weighted sessions into weeks 5-12 you will be required to use synthetic protein (protein powder). You will require impact whey protein, the protein I use is ‘MyProtein’ as it is lower in fats and sugars but you could source an alternative.
MyProtein website has offers on all the time & currently has 50% off with a Blue Light Card.
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FINAL WORDI would personally like to take this opportunity to thank you for putting your trust in us to guide you through what will hopefully be a life changing experience.
We will be here for you every step of the way and if you have any questions or you are unsure about anything please do not hesitate to get in touch with our team.
We rely on people like you to keep us moving forward, we would love you to tag us and share your progress and how hard you are working to our social media sites,
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We do ask one thing, please don’t share the workouts.
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