We can’t tell you what the weather will be like on the day you train, but we’ve tried to answer a few questions on how the programme works:

Q: What do I need to know before I start?

Before commencing any exercise programme, it’s highly recommended that you visit your doctor and get clearance to exercise, especially if you have any risk factors.


  • Family History: Any heart-related disease before the age of 55 years of age in father or other male first-degree relative, or 65 years of age in mother or other female first-degree relative.
  • Cigarette smoking
  • High Blood Pressure
  • High Cholesterol
  • High Blood Glucose levels
  • Obesity i.e. Body Mass Index (BMI) > 30kg
  • Sedentary Lifestyle

Please note that the programme prescribed is designed for healthy and non-injured individuals. If you have any injuries, consult a fitness specialist to advise which exercises may aggravate your injury and to receive alternative exercises. It’s also advisable to take this programme to your gym and ask an instructor to check your technique and make sure you are conducting the exercises correctly.

Q: How important is the warm-up?

A: Warming up properly is extremely important. It will not only prevent injury, but will also enable your body to perform the desired workout at a higher efficiency, which will yield better results in the long term.

Q: Must I stretch after the workout?

A: Ideally yes. Stretching should be seen as a recovery aid, as it will help circulate the negative products of a hard workout out of the muscles. Stretching should also only been seen as a way to balance out your body. If there is a particular muscle group (eg. glutes) that tend to overwork and tighten up, stretching will help release that muscle group and aid its recovery and subsequent strengthening.

Q: Can I do the exercise routines at home?

A: Yes, you can. Most of the exercises can be done using body weight and a little bit of innovation.

Q: Can I follow the plan if I have food intolerances?

A: Yes, you can substitute foods that you have intolerances for.

Q: How do I stretch properly?
  • Always warm-up before stretching; many people choose to stretch after their cardiovascular workout.
  • Stretching should be slow and controlled with no bouncing. Hold each stretch at a point of mild tension for 20 to 30 seconds.
  • Repeat each stretch twice.
  • Do not stretch through pain release the stretch if any pain is felt.
  • Stretch only when you feel like you are carrying tension in specific muscle group. Excessive stretching can cause further muscle damage, or cause excessive elongation of a muscle group – which may not be necessary for the sport. Only stretch to aid recovery and balance your body.