Toning your entire body

Here's your first session! This is your TEST session. It's going to let you assess your physical fitness! Once you've warmed up, you're going to do as many reps of each exercise as you can and note down how many you got. You can then look back at this later to compare results and see your progress.

Listen to your body, rather than your head, to reach your limit.

Familiarise yourself with each exercise before testing yourself. Once you've understood what you need to do, take a deep breath and away you go! Don't hold back :) !!

This workout is the real start of your training. You're going to work through the circuit 3 times, doing each exercise in order.

Make sure you understand each exercise first, then start your workout!

Remember to drink plenty of water and eat a healthy diet.

This workout is composed of a circuit with 40 seconds of work and 20 seconds of recovery. Do it at least twice, but 3 times is better!

Make sure to have a bottle of water to hand so you can drink throughout your workout. If the recovery time seems too short, feel free to pause the app.

Congratulations on a great session! Remember to stay hydrated.

This is a lower-body circuit: it consists of 40 seconds of work followed by 20 seconds of recovery, to be done at least 3 times (but you can do 4 if you want)

Keep pushing yourself and listen to your body: the intensity will increase as the weeks go by. Control your movements and remember to keep breathing.

Congratulations! You've just finished the second week. Enjoy your recovery!

The working and resting time will be the same as in week 2, and you're going to do the circuit 3 times.

For this workout, you'll need dumbbells. Feel free to take an option if you need to.

Well done! Are you improving? Hopefully, the answer is yes! You should be feeling more comfortable with the exercises in terms of your heart rate and breathing

Here's a special lower-body workout in which you'll do the same circuit 3 times!

Don't forget your towel and water bottle.

That's the end of the third week! Well done! This is the point where your motivation might start to drop. Hang on tight!

For this final week of the HALF BODY programme, we're slightly changing how we work. We're adding an exercise to the circuit.

Do your best! Try to keep going all the way through! Hang in there!

Congratulations on a great workout!

Same story again this week but for the lower body! Let's go!

Keep up the good work: listen to your body, while giving it your all!

Congratulations on a great workout! You've finished the fourth week of this programme. Just 2 weeks to go!

For this all-round workout, I've pulled together exercises that will work both your upper and lower body.
We're going to increase the exercise time and decrease the recovery time.

Take your time over the exercises to position yourself correctly and feel the right muscles working.

Congratulations on a great workout! Keep it up!

This session is the same as the previous one. It means everything will be familiar and, if you feel up to it, you can take things up a gear for a more intense workout.

Always listen to your body. You can always pause the app if you need a rest.

Perfect! Ready for the final week of this programme? The first will be easy, the second is the test! Get your notes ready :)

This session is the same as the previous one. It means everything will be familiar and, if you feel up to it, you can take things up a gear for a more intense workout.

Always listen to your body. You can always pause the app if you need a rest.

Congratulations on a great workout! Keep it up!

Here is the test session!
We're going to repeat the first workout in the programme so you can see how far you've come.

Grab your notes from the first test and jot down your final scores!

So? Have you improved? Do you feel fitter? Let us know what you think of this programme!