Welcome to the Combined Fitness Community! I’m really excited that you have joined  us on this 12 day Fitness and pretox programme.

I will be here to support and motivate you throughout your time on the programme.

Please work your way through the  preparation information below and ensure that you have read and agree with the PAR Q and disclaimer.

If you have any further questions then please post them in the Invincible Women Facebook group

https://www.facebook.com/groups/2338568656465729

Prior to taking part in the first session I need you to complete the PARQ Medical & Consent Form. Please download and read the disclaimer below then complete the online PAR Q form to say that you agree with the disclaimer  form BEFORE you do your first workout

(Your responses to the Physical Activity Readiness & Medical Questionnaire may require you to consult your doctor (GP) before it is safe for you to start exercising with us).

The workouts will be  10-12 minute blocks of work.   The exercises in the Tier 1 workouts are body weight only. Dumbells can be used in some  of the Tier 2 & 3 workouts.

ALL of the workouts use  High Intensity Interval Training (HIIT).
This is a training method  that involves a period of really hard (intense) activity (work) followed by a short period of rest or active recovery.  The process is then repeated a number of times (5-15) for up to 20 minutes.
The main advantages of using interval training over other methods such as continuous training (traditional cardio work) are that it allows you to get fitter faster, burn more fat & get stronger.

The home workouts will be in the format of a follow along video.

There will also be a pdf document of the workout that you can download so that you can do the workout offline. It  will explain the workout  and will have  links to the exercise library so that you can familiarise yourself with the exercises.

Depending on your goals you can do 10-20 mins of exercise every day. If fat loss is your goal then ideally you want to do a workout in the morning then repeat it in the evening. As in the daily routine. If you attend any other exercise sessions such as FitCamp or do 45 mins + of Intense activity in one session then make sure you have at least one rest day during the 12 days.

If you are looking to drop some body fat on this programme it is a good idea to take some starting body measurements & photos as body shape changes are not always reflected on the scales and also keep a food diary - you can download & use the sheets below.

Record exactly what you ate, the amount (including cooking oil & dressing) the time, where you were, how you felt before & after eating.

Measurements
Use a non-stretch measuring tape and measure in centimetres at the following sites:

1. Both upper arms - mid-point of the upper arm between the shoulder and the elbow.

2. Chest.

3. Waist - the slimmest part.

4. Hips & stomach - biggest part below the belly button.

5. Both thighs - mid point of the thigh between the hip and the knee.
Now add all of the measurements together to give your TOTAL MEASUREMENT (Inches or cm)

Weight – on scales in minimal clothes.

Photos

You do not HAVE to show them to anyone else but DO TAKE THEM as you will regret it if you don’t.
Most people feel uncomfortable taking them but it is worth it. Trust me
Photos – take pictures in tight fitting clothes or crop top & shorts. From:
Front view
Back view
Side view

It is over to You!

The closer you stick to the guidelines and the harder you workout  the better your results will be and the better you will feel over Christmas and into the New Year.

Give it everything. Lets go for it.

Hit the button below to take you to the workouts