The 10-Week Intelligent Fitness Challenge (with a foreword by Tom Hiddleston): The Ultimate Workout Programme from Hollywood’s Most In-demand Trainer

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Start in downward dog position (hips high, bending at the waist, trying to keep your arms and torso in the same line), then lift your right leg off the ground and shift your right knee so it’s beside your right wrist. Your right shin should face forward. Keeping your left leg straight, slowly lower your hips toward the floor as far as you can; this flexibility will be different for every person and different on both sides of your body. This is the start position. Now lower your chest toward the ground as far as is comfortable. Lift your right arm off the ground and thread it past your left armpit, then reach it toward the ceiling. Repeatedly thread it past your left armpit and reach it toward the ceiling until time’s up, then repeat the process on the other side. STRENGTH: Lie with your belly and chest on an incline bench set to a 40-degree incline, holding dumbbells in both hands, arms hanging naturally. Squeeze your shoulder blades, then pull the dumbbells up toward your lower chest, aiming to drive your elbows as high as possible. Lower the dumbbells with control. That’s 1 rep. Do 3 sets. KETTLEBELL SWING Sit in a lat pulldown station, and grip the bar above you with an underhand, shoulder-width grip. Keep your core braced, and squeeze your shoulder blades. Pull the bar down to your chest, pause for a moment, then slowly return it to the start position. That’s 1 rep. Do 3 sets. ALTERNATING PENDULUM LUNGE Keeping your right arm fully straight and your core tight, lift your left hand from the ground and touch your right shoulder. Return to pushup position, then repeat the motion on the other side. Focus on keeping your hips square with the ground as you do each tap. Do 4 sets. Work for 40 seconds then rest for 20 seconds during each set for Week 1. During Week 2, work for 50 seconds, the rest for 10 seconds.

Within the course, there are practical components that require participants to exercise. It is expected that all participants work within their limits and notify the PD Warrior Trainers if they have a pre-existing injury or condition that limits their full capacity. It is expected that participants attend the course in attire appropriate for exercise. Grab a medium-heavy looped resistance band and set it up around a post of some sort so it’s at shoulder-height. Kneel facing the band, thighs perpendicular to the ground, and grab an end of the band in each hands. Move away from the band enough that there’s tension on both ends. Squeeze your shoulder blades, then bend at the elbows and shoulders, pulling the band toward the bottom of your chest. Pause when you thumbs touch the bottom of your chest, squeezing your shoulder blades. That’s 1 rep. Do 3 sets. CLOSE-GRIP PUSHUP Start in pushup position, hands directly under your shoulders, feet slightly wider than shoulder-width. Raise your hips high, bending at the waist. (Shift your feet forward if you need to.) Keep your legs straight as you do this, stretching your hamstrings, and try to form a straight line with your arms and torso. Return to pushup position. That’s 1 rep. STRENGTH Hold light-to-medium-weight dumbbells at your sides, then brace your core and hinge at your hips until your torso is at about a 45-degree angle with the ground. Let your arms hang naturally with the weights. Squeeze your shoulder blades and continue bracing your core. This is the start. Keeping your shoulder blades squeezed, row the right dumbbell upwards, driving your elbow up high and pulling the dumbbell to your ribcage. Pause then return to the start. Repeat on the other side. Alternate reps on both sides until time is up. Do 3 sets. ALTERNATING DUMBBELL BENCH PRESS When it comes to exercise plans, most of them tend to range anywhere from 30 days/4-week plans to about 6 weeks workout plans. While there is nothing wrong with this, a 10-week workout plan has one extra benefit that may not be available with these exercise plans.Don’t compare yourself to other people and always set your own goals. And above all remember that running is meant to be enjoyable. If you can run for the joy of running you’ll achieve amazing things!” says Lorna. If you have some running experience, try our improver’s plan. It includes four runs per week and helps you build on your stamina. You’ll master the art of ‘threshold running’ – running to about 80-85% of your maximum effort or pushing yourself to the edge of your comfort zone for short periods. It takes time to learn but makes a huge difference to your running results. How do I get started? A recent BBC2 programme, ‘ Famously Unfit for Sports Relief’ saw four celebrities take on a running challenge across 10 weeks. They went from being unable to run for more than five minutes to completing a running obstacle race and improving their fitness levels by 25%.

Rest time between each workout is 30 seconds but you can increase it to 60 seconds if you feel like you need the extra time. Week 1: Do each move for 40 seconds, then rest for 20 seconds before moving onto the next exercise.With the help of Jessica Ennis-Hill, we’re launching a running challenge for all ages and fitness levels. To help you run the distance, we’ve created a tailored training guide for both beginners and improvers. These will help anyone and everyone reach the 10k distance. If you need a ‘finish line’ to aim for, you can sign up to the Vitality London 10,000, which takes place on 28 May, where Jess will be cheering you on. Can I join even if I’m a complete beginner? It’s possible to completely transform your fitness levels in 10 weeks. This is because running is an aerobic exercise, which improves your body’s cardiovascular system. The best news is that the biggest benefits happen to those with less running experience. Making the decision to work out already puts you at the front line for weight loss and muscle growth. However, if you are looking to get actual results, timing matters too.