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14 Days To Fit – Your Ultimate Training Plan

14 Days To Fit – Your Ultimate Training Plan


You’ve set your goals. Maybe it is to lose 5kg, get your fitness back again, fit into those jeans. Your pumped. But you might need a bit of a push? Maybe something to create a bit of momentum? We have constructed this  14 day training plan to get you on your way! This plan is extremely varied to keep your body guessing, to hit a number of different energy systems and to keep you excited for what is to come each day. There are a few notes below to help out with the different training structures. The best part? (apart from kickstarting momentum) is you don’t even need equipment! NO EXCUSES! Print this out, place it on your fridge and start kicking some goals (and fat) over the next 14 days!



  • Keep a training diary. Note any weights that you used if you have access to them. Time your workouts so you can come back and beat your time at a later date.
  • Make sure you drink plenty of water during and after your workout to stay hydrated.
  • Get a workout buddy to help keep you accountable and to push you harder in the workouts.


AMRAP – As many rounds/reps as possible in set timeframe.

TABATA – 8 Rounds of 20sec work followed by 10sec rest.

EMOM – Every minute on the minute perform movements. Time remaining in the minute is rest before next minute starts.

Ladder – 10-9-8-7-6-5-4-3-2-1 – Perform 10 reps of each movement, then 9 reps of each movement etc. until you get down to 1 rep of each movement.