The 12WBT Fitness Programs are divided into:
- Move 2
- Advanced (with an emphasis on improving cardiovascular fitness)
- Lean & Strong (with an emphasis on improving strength through increasing lean muscle mass)
- Fit for Fifty (with an emphasis on the specific needs of middle age – bone density, balance and flexibility)
- Learn to Run (L2R)
- 10k Running
- 10k Running Advanced
- 1/2 Marathon
- 1/2 Marathon Advanced
- Post Baby
By completing the Pre-Season Task “Fitness Test” you will find out which programs are recommended for you. Whether you are an absolute beginner or super fit, 12WBT has a program to cater to you!
We don’t encourage you to switch to Lean and Strong mid way through a round as this style of training does need to be completed in its entirety (Weeks 1-12) for best results. If you do choose to switch across, you will need to start back at Week 1 but understand that this will have you out of sync with the rest of the program.
For those who follow the Advanced program and reach their goal weight during a round, we do advise that you continue to follow Advanced but you may need to increase your calories to prevent further weight loss.
You can then look at doing Lean and Strong for the following round so that you can take your results to a whole other level!
Be sure to check out the Advanced and Lean & Strong Fact Sheets for more Fitness Program specific information. Fact Sheets are available to all 12WBT members.
You do not need to combine the Learn to Run (L2R) (builds you up from zero to 5km), 10k Running, 10k Running Advanced, 1/2 Marathon, 1/2 Marathon Advanced or Marathon Exercise Plans with any other Exercise Plan. These Exercise Plans are complete in themselves, and to get the best results to achieve your goal distance, increase your fitness, tone up and lose or maintain your weight without the risk of over-training we recommend that you complete them as they are.
The running sessions build up your running fitness optimally for your chosen event. The toning and core days, stretching and self massage in the Exercise Plans of all running Programs provide the specific strength and stability gains that help with running efficiency and minimise the risk of injury. However by all means you can jump into the Beginner, Intermediate or Advanced programs to view the online Workout Videos via the “At Home” exercise location on your non running days. For Friday’s core session make sure you select the Friday online Workout Video, which could be Core Central or Bend It Like Bridges. Building up the running requires non running recovery days to rest the body from the high impact nature of running, whereby the running Exercise Plans incorporates this in the right ratios.
Tuesday is the day to work on your leg strength & pelvic stability, whereas Thursday is the day to focus on your upper body and abs so you can bear this in mind. Friday is the day to focus on your core work and is NOT the day to be doing hard leg strength work the day before your long run otherwise you won’t be able to get the best out of your long run. Remember, to balance your week and save your main energy for your running as it is only by “running” that you can get truly running fit and fast!
Note for example that the running sessions in the early stages of the 10k Running Exercise Plan are quite short because they are designed to gradually build up from running 2km to 10km safely within 12 weeks. For any sessions below 60mins, if you feel like you have more energy and calories to burn after your workout, then you can continue working your cardio system with some boxing, burpees, mountain climbers, swimming, bike, skipping or rowing (if you have access to a pool, bike or rowing machine). These cardio activities will get your heart pumping and take you to your daily calorie burn figure and fitness targets in no time! You can complete up to 1 hour for your entire session, including your run, exercises, stretching and self massage.
The 10k Running, 10k Running Advanced, 1/2 Marathon and 1/2 Marathon Advanced and Marathon Exercise Plans have one training location option – Outdoors for both running and the non running (toning and core) sessions. By all means, you can perform the toning and core sessions in the gym or at home if you wish, but you will mainly be using your body weight or free weights for these exercises.
The Beginner, Intermediate and Advanced Exercise Plans have 4 training location options – Gym Classes, Gym Machines, At Home and Outdoors. If you are at the Intermediate or Advanced fitness levels and you are completing the 10k Running, 10k Running Advanced, 1/2 Marathon or 1/2 Marathon Advanced or Marathon programs then you can access the At Home or Gym Machine exercises on your “non running” days via the Tuesday, Thursday or Friday sessions from the Intermediate or Advanced Exercise Plans respectively if you wish.
Absolutely! If you find that after the first week of doing the Move, Move 2, Beginner, Intermediate or Fit for Fifty Fitness Program that it doesn’t feel like it’s the right intensity for you, then by all means, feel free to swap. The intensity in each program does increase as the 12 weeks progresses, so if you’re thinking of swapping up a level (e.g., from Move to Move 2, or from Move 2 to Beginner or from Fit for Fifty to Intermediate) you’re best to do this as early in the round as possible (ideally in the first week) this way you’ll get the same slow and steady progression of intensity that the 12 weeks follows.
If you find that you are unable to perform the majority of the Beginner Fitness Program exercises due to injuries and/or physical limitations, then by all means switch to the Move 2 program at any stage of the 12 weeks. If you find that you are unable to perform the majority of the Fit for Fifty Fitness Program exercises due to due to injuries and/or physical limitations, then by all means switch to the Beginner program at any stage of the 12 weeks.
By completing the Fitness Test at the beginning of the round you will find it gives you a better gauge as to which level you should be doing.
The Move program is the entry level program for 12WBT. The exercises in its Exercise Plans are all low impact and low intensity, and the Fitness Program itself is comprised of 4-5 days of exercise rather than 6. The Move program is the perfect program for those people who have never exercised before, haven’t exercised in a long time or who have injuries and/or health concerns that requires them to introduce a fitness routine very gently.
The Move 2 program is a direct step up from Move. It has slightly longer and more challenging training sessions but remains as a low intensity program with the option of ‘picking up the pace’ towards the end of the round. Move 2 is comprised of 5 days of exercise per week. It is the perfect lead into the Beginners program.
The Move programs’ Meal Plans have a higher recommended daily calorie allowance than our other Weight Loss programs (1800 calories per day for women and 2000 calories per day for men). They have been designed to be an achievable entry point into following a calorie controlled way of eating.
The Beginner program follows a 6 day per week Fitness Program and is most often paired with the following calorie levels; 1200 calories per day for women and 1800 calories per day for men. Its Exercise Plans contain both low and high impact exercises and are more physically intense than the Move 2 program’s Exercise Plans.
The Intermediate program also follows a 6 day per week Fitness Program, and also most often paired with the 1,200 calorie level for women and 1800 calorie level for men. It is a good option for those already exercising with some intensity at least 2-3 times per week over at least three months.
The Fit for Fifty program is our program designed for those members who are approaching the major milestone of turning the big 5-0 or are already in their fifties. The Exercise Plans including five workout days per week, targeting a specific set of needs for middle age, with a combination of cardio, strength and toning with a focus on specific needs such flexibility, balance and bone density. The Fit for Fifty program’s Meal Plans have a daily calorie allowance of 1500 for women and 1800 for men. They have been designed for weight maintenance or modest weight loss, and in line with established guidelines for overall nutrition.
We encourage members to follow the Exercise Plans as closely as possible as they are structured to provide balanced training across the week, to help you achieve your health and fitness goals. Having said that, if you have injuries, and/or time and equipment constraints and you need to jiggle the Exercise Plans around to accommodate this, then please do. Our Express Workouts are a great way to adapt your Exercise Plans on the days when you are short on time!
Depending on your chosen Fitness Program, you can also customise your Exercise Plan exercise location (At Home, Gym Classes, Gym Machines, Outdoors), via either the weekly view or the daily view of your plan.
The most important thing is that you fit exercise into your life, rather than leaving it in the ‘too hard to work out how to work out’ basket! As a member of 12WBT you have access to the 12WBT Exercise Index, so you can choose alternative exercises to suit your needs and ability. Our Support Crew, and your fellow 12WBTers can also help you to adapt your Exercise Plan to suit your situation.
There are two advanced level Fitness Programs for people who reach the advanced level in the 12WBT Fitness Test. Advanced is one of our Weight Loss Fitness Programs, it has one of the highest cardio components so the workouts are designed to burn big calories. Advanced is also ideal for those who have weight to lose and the numbers on the scales are important to them.
Lean & Strong is a strength training program and for those members who want to increase their lean muscle mass and who are at or almost at their goal weight. Although you can lose weight on Lean and Strong, it isn’t the primary focus of your training and we do ask that you put all additional cardio on hold during this time as adding this in, can have a negative impact on your results.
We don’t encourage you to switch to Lean and Strong mid way through a Round as this style of training does need to be completed in its entirety for best results. If you do choose to switch across, you will need to start back at Week 1 but understand that this will have you out of sync with the rest of the Program.
Be sure to check out the Advanced and Lean & Strong Fact Sheets for more information. Fact Sheets are available to all 12WBT members.
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