Level 1 – Week 1

This is a simple fitness test that has stood the test of time. It’s a fairly good indicator of general upper and lower body overall fitness. (NOTE: if you are on the PN nutrition programme then skip 1,2, 3 & …

Dynamic Stretch & Warm Up

Try this Warm Up Video or do this 10 Reps of each exercise Shoulder Rotations Fwd Shoulder Rotations Bkw Arm Swings Cross Arm & Touch Shoulders Shoulder Shrugs Neck Rotations Hip Circles L Hip Circles R Straight Leg Swing L …

Fitness Test

Before embarking on the fitness programme, let’s log some numbers: Weight Height Chest girth Waist girth (at the belly button) 1 KM time trial 1 min Squats Total Reps 1 min Full Range Sit Ups Total Reps Lets reach those …