8 week challenge › globalassets › marketing...challenge yourself this week with an extra...

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T R A I N I N G P L A N

F O R S T E P P I N G U P

8 W E E K C H A L L E N G E

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4 5 6

7 8 9

P L A N F O R

YO U R S U C C E S S

W H AT TO

E X P E C T

M A K E I T YO U R S :

S C H E D U L I N G T I P S

R U N N I N G PA C E S W O R KO U T O P T I O N S T H E T R A I N I N G P L A N

G E T STA R T E D !

CONTENTS

3L E S M I L L S T R A I N I N G G U I D E

PLAN FOR YOUR SUCCESSIf you are working out regularly and feeling comfortable in the gym this

plan will help you step up and challenge yourself. The secret to success

is an integrated training approach, combining cardio, strength, high

intensity and flexibility training.

S T E P U P YO U R F I T N E S S L E V E L

T H E B E N E F I T S O F T H I S P L A N

• It makes life easy, there’s less guesswork

about what to do.

• You’ll feel confident that you are prepared.

• Reduce injury risk with an

• integrated approach.

• You’ll stay motivated knowing that

you are able to successfully complete

each week.

B E F O R E YO U B E G I N

• Remember, this is just a guide. It’s

important you are listening to the cues

your body is giving you and tailor your

training load to suit.

• Like with any new exercise routine it’s

a good idea to get cleared by a medical

professional before you start.

• As you make your way through the plan,

remember not every workout will be your

strongest.


A well-rounded, variety-packed training programme will build strength,

increase cardio fitness and improve endurance. By mixing cardio fitness,

strength training and flexibility sessions you stimulate different muscles

groups, increase performance, and reduce your risk of injury.

Best of all, you won’t get bored.

This plan includes:

During the challenge we’ll send you workout videos to give you

inspiration of what to do in the gym.

W O R KO U T T Y P E S

8 W E E K S O F VA R I E D

S A F E + E F F E C T I V E T R A I N I N G

F I T FA C T

A combination of

strengthening and

flexibility training

will reduce injury

risk with exercises

that will train the

core and stretch

the working

muscles.

C A R D I O

Integrated training to

prevent overuse injury

from running only.

S T R E N GT H

Strengthen the muscles

surrounding the hip and

knee, protect joints, and

build core strength for

improved efficiency.

F L E X I B I L I T Y

Improve mobility and

release tension.

WHAT TO EXPECT


T I P S F O R S U C C E S S F U L S C H E D U L I N G

• Aim to take one full day off per week.

Rest is a critical component of improving

fitness and performance.

• Avoid doing strength training sessions

on consecutive days. This means that

if you lift weights on Monday you should

wait until at least Wednesday to do

further strength training.

With no specified days for each workout you’ve got the freedom to fit your

training into your schedule. We suggest you try to follow these guidelines

when planning your week.

MAKE IT YOURSG U I D E L I N E S TO

P L A N YO U R W E E K

T I P S F O R S A F E T R A I N I N G

• Water! Stay hydrated before and after

training sessions and keep a water bottle

with you during your workouts.

• Listen to your body. If you’re hurt, stop.

If you are feeling fatigued and need

to take an extra rest day – take it! It’s

essential to listen and learn from

your body.


It’s easy to add effective strength, cardio and flexibility training to your routine when you

choose Les Mills Group Fitness. Every Les Mills workout features hit music, inspiring

qualified instructors, and the latest cutting-edge, scientifically-backed choreography.

The music and moves are refreshed every three months, so workouts are always new

and engaging. Some examples are below:

Our clubs have a great range of weights and cardio equipment, so as well as building Group Fitness classes into your

schedule, add some of your own workouts. We’ll send you weekly videos, or feel free to chat to a Gym Instructor or

Personal Trainer in club to get some personalised inspiration.

B O DYAT TA C K

High-energy functional

sports training that will

boost fitness and maximise

cardio stamina.

B O DYC O M B AT

A martial arts-inspired,

non-contact workout that

will strengthen and tone the

whole body and fuel cardio

fitness.

B O DY S T E P

A full-body cardio workout

that will build stamina, tone

your butt and thighs.

R P M

An indoor cycling class that

will build aerobic fitness,

burn calories and push you

into a higher gear.

B O DY P U M P

The full-body weights

workout that builds strength

and will get you lean, toned

and fit – fast.

C X W O R X

Functional strength training

that works the muscles

around the core to make you

stronger, leaner and better

at everything you do.

B O DY B A L A N C E

A motivating blend of Yoga,

Tai Chi and Pilates that will

strengthen your entire body

and leave you feeling

calm and centered.

S P R I N T

A 30 minute cycle workout

using high intensity interval

training.

G R I T 30 minute classes,

Strength, Athletic or Cardio.

C A R D I O S T R E N GT H F L E X I B I L I T Y H I G H I N T E N S I T Y

WORKOUT OPTIONS

TO L E A R N M O R E A B O U T L E S M I L L S W O R KO U T S A N D T H E F U L L R A N G E

V I S I T L E S M I L L S . C O . N Z

http://lesmills.co.nz


WEEK 1Aim for 4 – 5 workouts this week, with the goal of 1 – 2 of these being 45+ minutes.

Include a combination of 2 – 3 cardio or high intensity, 2 – 3 strength, 1 flexibility.

This week our group fitness focus is BODYATTACK®.

Need some suggestions for this week? BODYATTACK®, BODYPUMP®, CXWORX®, 30 minutes on a cardio machine and

a stretch session.

Remember, these are suggestions only, listen to your body and workout in a way that works for you.

Chat to our staff for support or guidance about what to do.

M O N D AY

T U E S D AY

W E D N E S D AY

T H U R S D AY

F R I D AY

S AT U R D AY

S U N D AY

T H I S W E E K I F E LT…

P R O U D, E N E R G E T I C , T I R E D. . . .

R E ST N OT E S

R E ST

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R E ST

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R E ST

C A R D I O

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H I G H I N T E N S I T Y















WEEK 2Try to keep consistency, aim for 4 – 5 workouts this week, with the goal of 1 – 2 of these being 45+ minutes.


Have you tried BODYCOMBAT® lately?

Suggestions for this week: BODYCOMBAT®, GRIT® Strength, BODYATTACK®, 30 minutes weights session on the gym

floor, and a BODYBALANCE® session

M O N D AY

T U E S D AY

W E D N E S D AY

T H U R S D AY

F R I D AY

S AT U R D AY

S U N D AY



R E ST N OT E S

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WEEK 3Can you add in an extra workout? Aim for 5 – 6 this week, with the goal of 2 – 3 of these being 45+ minutes.


Try fit in a CXWORX® class this week.

Suggestions for this week: CXWORX®, GRIT® Cardio, RPM® or SPRINT®, BODYPUMP®, time on the gym floor, and

some stretching.

M O N D AY

T U E S D AY

W E D N E S D AY

T H U R S D AY

F R I D AY

S AT U R D AY

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WEEK 4Cardio focus week: aim for 5 – 6 this week, with the goal of 2 – 3 of these being 45+ minutes.

Can you do an extra cardio session? Try for 3 – 4 cardio or high intensity, 2 strength, 1 flexibility.

You could try a BODYSTEP® or LES MILLS TONE® class this week.

Suggestions for this week: BODYSTEP®, BODYBALANCE®, BODYJAM® or SH’BAM®, BODYPUMP® and CXWORX®

M O N D AY

T U E S D AY

W E D N E S D AY

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F R I D AY

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WEEK 5Challenge yourself this week with an extra workout.

Aim for 6 – 7 workouts, 2- 3 cardio, 3 - 4 strength, 1 high intensity, and don’t forget to stretch.

Have a look back at our workout videos, chat to a Personal Trainer or Gym Instructor, to spend more time on the gym

floor this week.

Suggestions for this week: Gym floor weights session, cardio machine, BODYATTACK®, BODYPUMP®, CXWORX®

and RPM®

M O N D AY

T U E S D AY

W E D N E S D AY

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F R I D AY

S AT U R D AY

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WEEK 6Recovery week. you’ve been training hard, so take some time off, and build some active recovery in to your schedule.

Go for a walk or add some extra stretching in to rest and reward your body.

Aim for 3 – 4 workouts, 1 – 2 cardio, 1 – 2 strength, and 1 – 2 flexibility sessions.

If you haven’t yet, try a BODYBALANCE® class this week.

Suggestions for this week: BODYBALANCE®, BODYCOMBAT®, CXWORX® and a weights session

M O N D AY

T U E S D AY

W E D N E S D AY

T H U R S D AY

F R I D AY

S AT U R D AY

S U N D AY



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WEEK 7Strength focus week. aim for 5 – 6 workouts, 3 – 4 of these being 45+ minutes.

Try to get 3 strength, 2 – 3 cardio or high intensity, and 1 flexibility.

BODYPUMP® is a great way to get a full body strength workout in this week.

Suggestions for this week: BODYSTEP®, LES MILLS TONE®, BODYPUMP®, BODYCOMBAT® and SPRINT®

M O N D AY

T U E S D AY

W E D N E S D AY

T H U R S D AY

F R I D AY

S AT U R D AY

S U N D AY



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WEEK 8High intensity focus this week.

Aim for 6 – 7 workouts: 1 – 2 cardio, 1 – 2 high intensity, 1 – 2 strength and 1 – 2 flexibility.

Have you tried GRIT®?

Suggestions for this week: GRIT® Strength, GRIT® Cardio, CXWORX®, BODYPUMP®, BODYCOMBAT®

and SPRINT®

M O N D AY

T U E S D AY

W E D N E S D AY

T H U R S D AY

F R I D AY

S AT U R D AY

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8 week challenge › globalassets › marketing...challenge yourself this week with an extra...

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