Let's Start Your Fitness Journey a seven day beginners guide


Welcome to your 7 day Exercise Guide.
The workouts listed require no equipment and can be done anywhere, any time.

The intention over the next 7 days is to help you develop the ‘habit’ of exercising for up to 30mins a day so you can benefit from a regular exercise routine. This exercise plan is a great way to support your weight loss journey and after your first 7 days have been completed you will be well on your way to a new healthy exercise habit to support your progress as you become the "best version of you".

Why exercise and fitness is so important

Exercise is an important part of any wellness or weight loss journey, helping you to get moving and help your body shift the weight in support of your bariatric weight loss procedure.

  • Exercise helps to protect against chronic diseases
  • Lowers blood pressure and improves heart health
  • Supports weight management
  • Increased muscle strength
  • Improves your quality of sleep
  • Improves your mood
  • Increases your energy
  • Plus it can be fun and social

    Monday to Saturday: You will have a day of cardio followed by a day of strength training.

    On Day 7 (Sunday): You will REST and let your body recover. Allowing a ‘Rest Day’ prevents injury and muscle fatigue and prepares your body for the next week ahead.

    In the beginning if 30 mins a day feels too much for you just start slow, listen to your body and build up each week.
    When the 30 mins begins to feel easier and you're up for more of a challenge, include some hand weights, increase the intensity and duration or try something new.

    Some Handy Notes before you start
    Fitness Plan WLSA

    I know you can do this plan, you can dig deep and find that motivation and the self-love to complete this for yourself.

    If you want to include ‘more movement’ outside of the daily workouts, think about adding on walking, using the stairs, parking further away at the shops, gardening, house work or playing with the kids/family pets to get more incidental movement happening.

    We have done this as a seven day plan, it's not specifically Monday to Sunday because we want you to get started whenever you can!

    Grab a friend or family member, get moving, have fun and let me know how you go!!

    Day One Fitness plan

    FOCUS: Preparation for the week

    30 MINUTES: Walk
    Go for a walk outside or on a treadmill for 30 minutes. Start slowly to allow your body to warm up.

    Day 2 fitness plan

    FOCUS: Upper Body & Core Strength

    WARM UP: 5 - 10 min walk.

    TRAINING CIRCUIT: Complete 2-4 rounds as a circuit.
    One round =

  • Push Ups x 10-15 reps
  • Plank Shoulder Taps x 10 reps each side
  • Tricep Dips x 10-15 reps
  • Crunches x 10-15 reps
  • Side Taps x 10 reps each side
  • COOL DOWN: 5 - 10 min walk.

    Day Three fitness plan

    FOCUS: Cardio

    WARM UP: 5 - 10 min walk.

    20 MINUTE AMRAP (Complete As Many Rounds As Possible that you can in 20 minutes).
    One round =

  • High Knees x 30
  • Jumping Jacks x 20
  • Push Ups x 10
  • Burpees x 5
  • Jog/Power Walk 50m
  • COOL DOWN: 5 - 10 min walk.

    Day 4 fitness plan

    FOCUS: Lower Body Strength

    WARM UP: 5 - 10 min walk.

    TRAINING CIRCUIT: Complete 2-4 rounds, allow for 1 or 2 minutes rest between rounds.
    One round =

  • Squats x 10-15 reps
  • Reverse Lunges x 10 reps each side
  • Calf Raises x 10-15 reps
  • Step Ups x 10 reps each side
  • Glute Bridge x 10-15 reps
  • COOL DOWN: 5 - 10 min walk.

    Day 5 Fitness Plan

    FOCUS: Cardio

    Add hills and stairs into the route to increase intensity if you are ready for that.

    Day 6 fitness plan

    FOCUS: Cardio & Full Body Strength

    WARM UP: 5 - 10 min walk.

    TRAINING: Complete 2-4 rounds, 1 minute on each exercise then 1 or 2 minutes rest between rounds.
    One round =

  • Squats
  • Push Ups
  • Mountain Climbers
  • Walking Lunges
  • Plank Shoulder Taps
  • Wall Sit
  • COOL DOWN: 5 - 10 min walk.

    Day 7 Fitness Plan

    FOCUS: Rest Day

    Congratulations!! You did it!!
    Enjoy your rest day today, let your body heal and restore itself.
    Do you think you'd be ready to go again tomorrow?

    Well done, you have invested in yourself this week and made some valuable and important steps in your weight loss and overall wellness journey with your exercise habits.

    Looking for more ways to support your weight loss journey? Try these: