Welcome to my Fit In Feb series!
If you’re looking for inspiration to get in shape this February, my mini four-week workout series is here to help. These home-based workouts use bodyweight resistance, requiring next to no equipment other than a mat and a chair. All you need is 10-15 minutes 4 days a week, some water and a notepad.
Make sure you’re following me on Instagram, as that’s where I’ll post the video workouts each day. You can join in with the hashtag #FitWithErinInFeb – I’d love to see your progress!
Also, please read the disclaimer below before you get started to prevent injury.
How it Works:
We’re starting out nice and simple. There are 4 workouts each week, which will be one of the following:
- 1x Full Body
- 1x Legs & Glues
- 1x Arms & Shoulders
- 1x Core
There will be six key exercises within each of the workouts. You’ll do 10 reps of these and 3 sets of the exercises. It should take you between 10-20 minutes in total each day to complete all 3 rounds.
Make a note of how long it took you to complete all three rounds, as well as if you modified any of the exercises or found anything particularly challenging. We’ll repeat the same series of workouts the following weeks so you can see your strength and stamina increase.
I’d advise alternating your workout and rest days but do understand that life can be unpredictable, so please do shuffle them around if you need to. Try not to leave them all until the end of the week though. It’s important that you give your muscles time to recover.
What to Expect:
You should see your time decreasing each week as you find the workouts easier. For those of you who want to make things more challenging, you can introduce resistance bands or upgrade mid-month from a standing-burpee to a full jumping burpee, from kneeling pushups to full pushups, etc. Please do message me if you would like adaptations for any of the moves to make them easier or harder initially for you.
To see the best results your body needs time to recover and restore. Therefore I recommend the following:
- Sleep for a minimum of 8 hours per night
- Drink at least 6 glasses of water a day
- Eat a balanced diet and choose healthy snacks
- Stretch before and after each workout to increase blood flow to your muscles and prevent injuries
A disclaimer before we begin:
Everyone’s body and abilities are different. If you haven’t exercised in a while, are pregnant, have a medical condition or injury that could affect your training, please check with your doctor before starting this programme.
Four weeks is the minimum time you’re likely to see real results. Ideally, you’ll continue a variation of this programme for another four to eight weeks to see more of a significant build of muscle and loss of body fat. Fit In Feb is a four-week boost designed to encourage you to enjoy the physical and mental differences that a balanced lifestyle brings.
They say ‘abs are made in the kitchen’, so please try to eat a healthier diet. A great place to start is to eat more whole foods, fresh ingredients and micronutrients as well as up your water intake and ensure your portion sizes are appropriate – you’ll be amazed at the difference reducing these slightly or rebalancing your plate can make to your energy levels and physique.
If you have any questions at any point, please contact me via my blog or Instagram Direct Messages. Take breaks for rest and water when needed and modify exercises where appropriate. If required, please do reach out to your doctor for medical advice.