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 Pick a programme
7. Programmes to get it all

Want to get fit, lose weight, build muscle and become more flexible? You want it all in one package?

Choose one of the following programmes:

  • Walk 10 km within 11 weeks (Beginnerplus; men/women). SUS2 Walk 10 (fitness, resistance and stretching; home/gym)
  • Run 10 km within 11 weeks (Beginnerplus; men and women).
 
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>SUS2 Run 10 (fitness, resistance and stretching; home/gym)
  • Run 21,1 km within 11 weeks (Intermediate; men/women). SUS2 Run 21,1 (fitness, resistance and stretching; home/gym)
  • Run 5 km + Cycle 20 km within 11 weeks (Beginner; men/women). SUS2 Run 5 + Bike 20 (fitness, resistance and stretching; home/gym)
  • Cycle 40 km within 11 weeks (Beginner; men/women). SUS2 Bike 40 (fitness, resistance and stretching; home/gym)
  • Get fit by playing tennis or fit for tennis within 12 weeks (men/women). Get Sporty Tennis (fitness and resistance)
  • Build muscles from scratch (Beginner; men/women). BUC Beginner (aerobics, weights and stretches; gym-based). After completion of week 1, continue with the Intermediate Programme. This phase will take you four weeks to complete from start till end of Advanced, and another five weeks till the end of the Bulk-Up Phase. (weeks 6 – 9)

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    Getting Fit, Level 1 (Women)
    Step 5. Pick a programme
    Programmes to improve your fitness
    2. Programmes to build/strengthen your muscles
    3. Programmes to tone muscles
    4. Programmes to lose weight
    5. Programmes for greater flexibility
    Exercise programmes for heart health
    7. Programmes to get it all
    Extra gym exercises for walkers/joggers and Walk/Run for Life members
    Your absolute guide to fitness
     

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