NOTE: As with any exercise program if you are over 40 , I suggest you check with your doctor before undertaking any exercise plan. Also as with any unsupervised fitness program...take care..don't over exert.
Notice for ladies: All of the exercises listed in the program I [Chris Duncan] regularly have my female clients perform. Other than people with injuries in movement specific areas (shoulders, back, etc) and pregnant women the program is fine for all. Even juniors could benefit from light versions (1-2 sets of Beg / Int) as they are all body weight exercises!
Begin the program with the "beginner" series of exercises. Beginners include anyone who has never exercised before or who have had an "off period" longer than a few months.
Start out with exercises 1 - 4 performing 10 repetitions of each exercise. Repeat this process twice to complete 3 sets in total. After the third set of exercises, begin the core exercises (5 & 6). Alternate a set of 20 back extensions with 1 set of each of the crunches to maximum ie 3 sets of 20 back extensions and 1 set of each of the 3 styles of crunches until it really works your abdominal muscles.
Ensure a minimum of a days rest between each session and repeat as close to every second day. Once you find yourself comfortable with 10 repetitions of an exercise add 1 repetition until your can complete 3 full sets of 15 repetitions of all exercises. From here it's time to move on to the Intermediate series.
Repeat for Advanced.
Things to consider when doing this program
Technique is the most important aspect of any exercise program. Read the instructions of each exercise and study the figures to give an idea of how to do these properly.
DO NOT rush through the programs. The three stages are set for gradual progression. You will get better results if you start easy and increase the challenge as your strength increases.
Breathing is very important. Breath forcefully out during the pushing movement of each exercise and in during the relaxing or lowering phase of each exercise. DO NOT hold your breath when exerting effort.
The timing of the relaxing or lowering phase should be 2 times as long as the pushing or exertion phase ie 2-1-4 seconds. For example in the push ups - lower towards the ground for 4 seconds while breathing in and push up to the count of 2 seconds while forcing a breath out. The 1 is a slight pause at the top of the exercises to prevent swinging and gaining more control through the movement.
This program is set as a basis for starting out and gaining motivation. The program is set without any form of exercise equipment. Therefore, there are a few muscle groups mot included, as they cannot be worked without equipment.
Cardiovascular exercise has not been specified within this program. Cardiovascular exercise includes bike riding, running, swimming, sports etc and should be performed at a moderate intensity (increasing breathing rate, heart rate and causing a sweat) for around 30 minutes as close to daily as possible.
Web Comment Just a thank you. Like others, I used 5BX long ago (over 30 years) and when I retired I looked it up on the interenet and found your site. However, I was more impressed by Chris Duncan's Simple Fitness Program, which I have been pursuing for the past 2 years - albeit slowly, given two minor foot operations en route. I haved just finished Beginners, and am starting to incorporate a few Intermediate exercises.
It's great to see such an awesome website right here in SA. I just have a few questions about the Simple Fitness Plan which I started last week.......
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