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Take 5 Exercise Plan

Three exercise plans designed to suit three starting point fitness levels. Each plan has six exercises and should be done five times a week for maximum benefit. All the exercises can be done at home with minimal equipment.

Once you have completed 4 weeks of one exercise plan, progress to the plan for the next fitness level. Aim to do all 3 plans in a 12 week period.

Exercise Plan for Fitness Level 1

Start here if you have done little or no exercise in the last three months. Move on to level 2 when you have completed the four weeks of plan 1.

Exercise Plan for Fitness Level 2

Start at level 2 if you have been exercising once or twice a week in the last three months, and feel that level 1 would be too easy a starting point for you. Move on to level 3 when you have completed the four weeks of plan 2.

Exercise Plan for Fitness Level 3

Start at level 3 if you have been exercising 3 or more times a week in the last three months, and feel that level 2 would not be challenging enough for you. To keep improving your fitness when you have completed the four weeks of exercise plan 3, increase the duration of your workout 2-3 of the 5 times a week you do it - by adding more tracks to your step workout, and by doing two sets of exercises 2-4. You can also progress by adding resistance to your exercise plan, using tubes, bands or weights.

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