Week One exercise plan: Lose weight and get fit with body+soul revolution campaign

IF YOU'RE in search of a happier, healthier you this New Year, you’re not alone. You need to get moving - and here’s how.

vegetable exercise woman

IF YOU'RE in search of a happier, healthier you this New Year, look no further.

To help kick start your health and fitness resolutions, the team from body+soul have put together four weeks of free meal and exercise plans, just for you!

Read on to see how you can ace your exercise routine...

More: Your first week’s food plan

WEEK ONE: MOVE BACK TO GOOD HEALTH

A good training program combines cardio with strength training and flexibility. Your body needs all 3. The trick is to keep your workouts varied to give your body everything it needs, and keep seeing improvements in your fitness.

Each week we’ll provide you with an exercise plan that meets these requirements and slowly pushes you to go harder, faster, stronger.

Don’t let not having a gym membership put you off. Fill up a couple of large water bottles for dumbbells and get outdoors if you can’t access a treadmill!

Monday: Perform 2 rounds of these exercises

Tai chi wraps, 15 reps

Dumbbell squat, 15 reps

Dumbbell alternating lunge, 15 reps

Dumbbell deadlift, 15 reps

Push up on the knees, 15 reps

Pointer, 1 minutes

Finish the workout with 15 minutes walking on a treadmill or outdoors.

Get there faster — jog up the escalator!

Tuesday: Walking outdoors, at least 30 minutes

Wednesday: Perform 2 rounds of these exercises

Tai chi wraps, 15 reps

Dumbbell squat press, 15 reps

Dumbbell deadlift, 15 reps

Push up on the knees, 15 reps

Elbow side plank, 1 minutes, hold for 30 seconds on each side

Finish the workout by walking up and down stairs for 10 minutes

Thursday: Walking outdoors, at least 30 minutes

Friday: Perform 3 rounds of these exercises

Dumbbell squat press, 15 reps

Dumbbell walking lunge, 15 reps

Push up, 15 reps

Tai chi wraps, 15 reps

Warrior 2, 1 minutes, hold for 30 seconds on each side

Aeroplane, 1 minutes, hold for 30 seconds on each side

Camel, 1 minutes, hold for 30 seconds

End the workout with 15 minutes walking on a treadmill or outdoors.

Stretching is super important.

Stretch: Stretching is essential to prevent an injury and keep your muscle supple, not to mention bonus flexibility! At the end of every workout, perform 1 round of these exercises:

Neck stretch, 0.5 minutes, each side

Chest stretch using the ball, 0.5 minutes, each side

Hip flexor stretch, 0.5 minutes, each side

Zigzag stretch, 0.5 minutes, each side

Standing hamstring stretch, 0.5 minutes, each side

Spinal roll, 3 reps

More: Your first week’s food plan

Give your health and fitness routine a boost for life by joining the body+soul revolution. Choose from one of 3 10-week programs — Weight Loss, Vitality Boost and Strength — all designed to help you look and feel great and boost your energy levels. Click here to take a free health assessment, try our weight loss calculator and sign up today!