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Dublin: 2 °C Thursday 17 January, 2019

It's week 2 of our fitness programme which will help get you in shape this Autumn

Let’s get moving.

The plan is designed to help you build up your fitness levels.
The plan is designed to help you build up your fitness levels.
Image: Shutterstock/Andrey_Popov

WELL, HOW DID you get on last week?

It’s been seven days since we launched The42‘s new 6-week fitness programme aimed at getting you off the couch and active this Autumn.

The programme is designed to increase your activity level gradually and provide the platform for you to go on and achieve your goals whether that’s weight loss or muscle gain.

We introduced a range of simple, yet effective, exercises for you to work into your daily routine and this week we’re sticking with the same routine but just upping the intensity a little.

Progression will be a key word for us this week.

Hopefully everybody stuck with the three minute workout we set out last week but it’s important to re-emphasise the significance of sticking to the basic principles while training.

This week, we’re going to perform the same exercises each day but progress to doing two sets of each instead of just one.

Once you’ve completed the first set, take a 90 second rest and perform the same sequence again to progress and ultimately challenge the body. There is no point in taking it easy or else you won’t gain the full benefit and eventually hit a plateau in your training.

But it’s very important to keep consistency in your training. You often see people do set after set yet without the right form or technique, you might not be doing yourself any good.

Once you perfect the technique, you can slowly increase the intensity every set and below we take a look at the five fitness principles – frequency, intensity, time, type and adherence.


The amount of times you exercise or perform some form of physical activity a week. It’s still early stages so we’re not going to get ahead of ourselves just yet. This week, we’ll stick with four days. You can use dumbbells or water bottles. Source: Shutterstock/Production Perig


This is how hard you push yourself. Last week we gave you the option to do certain exercises with light weights or water bottles. We’re not going to change it this week and we’re looking for you to perform the same resistance as last week because it’s important to concentrate on technique and posture for all exercises.


The hint is in the name – this is how long you spend performing your routine. Last week it was just three minutes but, as outlined above, this time around we’re doubling that. So set aside six minutes (yes, that’s all) in your day to complete your routine.

It’s really not that much to ask and you’ll reap the rewards in the long run.


The type of exercises performed each week is important. Depending on your overall goal and the areas you want to target, the exercises you perform will be different but in this programme we’re working on all aspects of fitness.

That means we’re hitting a little bit of everything and working on the overall components of fitness. As we said last week, this is aimed to improve you physically, psychologically, performance and general health.

But it is also important to change exercises regularly to maintain motivation levels and ensure you don’t get bored quickly. With that in mind, we’ll be progressing the exercises in the coming weeks.


This involves keeping consistency and focused on the plan ahead.

The biggest mistake people are guilty of making is going all out at the start and setting themselves unrealistic targets, which are very hard to sustain.

Gym and Medical Equipment Stock - St George's Park You don't need to hit the gym to achieve your goals. Source: Tim Goode

Three key words to use when trying to stick to a training plan and then progressing in the right direction are:

  • Organisation
  • Consistency
  • Patience

They are the core components of our training plan. We’ve set realistic, short-term goals which should be very achievable without having to excessively train.

You’ve got to be organised and ready to go each day. Have your training gear ready the night before, make sure your weights are ready and allocate a time of the day that will suit best.

Having all these things in place will minimise the risk of making excuses and not bothering with the routine. Remember it’s six minutes, four days a week.

All the best for the week ahead.

If you have any questions on this week’s plan or The42′s six-week programme in general, email 

In association with Patrick O’Hanlon, who is the founder and CEO of The Fitness Academy. For more information visit their websiteFacebook or Twitter

Looking for something to do this week? Here’s your complete fitness events guide for the next 7 days

What is the purpose of going for an ‘easy’ run?

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About the author:

Ryan Bailey

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