February 2021 - My Fitness Planner

Running schedule for improvers – do 25 miles in 6 weeks

The starting point for this running schedule is that you should be able to run 1.25 miles/2km. (If you’re not at this level, then see the link at the bottom for a 0 to 2km Read More

Standing glute exercises – 10 minute workout to target your butt

There are lots of floor glute exercises that are great for targeting the area, but the advantage of standing glute exercises is that they will also improve core strength, balance and coordination. Standing workouts also Read More

6 best exercises to help avoid running hip drop

Although running is a great way to exercise, it can often result in injury. It’s a high impact exercise and the faster you run, the higher the impact. If you have a strong core and Read More

Lower core exercises 30 day challenge

The 4 exercises in this challenge target the lower part of the “6 pack” muscles. Abdominal curl type exercises that involve lifting the upper body off the floor are good for working the upper and Read More

Wall sit challenge with planner stickers

Improve your leg strength and endurance each day with this 30 day wall sit exercise challenge. The wall sit works all the main leg muscles, especially the front of the thighs. All you need to Read More

Fitness walking tracker – do 600 minutes a month

If you’re not keen on exercise or have a busy schedule, then a good option is to walk for fitness and health. It’s easy to add more walking into your daily life, for example by: Read More

Inspirational fitness quotes – free printable sheet

Staying motivated to work out isn’t always easy. There are lots of different strategies people use to stay motivated – what works for you will depend on your personality. Some people are motivated by results, some Read More

90 day fitness challenge to improve your legs

Work all your leg muscles with this 90 day fitness challenge. There are 5 exercises in total, which rotate in a 3 day pattern. These are: Wall sits, which work all the leg muscles, but Read More

Cardio circuit fitness program for weight loss and heart health

Get your heart rate up and burn calories with this cardio circuit workout. It’s a 4 week program, with the circuit intervals and the number of circuits increasing over the 4 weeks. Safety notes The Read More

How to increase your calories burned walking

How much exercise does it take to burn 100 calories? It depends on what you do, in general the harder you’re working and the more out of breath you feel, the more calories you will Read More

Full body stretching exercises chart

Keep your whole body flexible with this full body stretching routine. Flexibility is an important component of fitness and you should always allow time for stretching in your schedule. If you can’t fit a stretch Read More

Best core stability exercises and why you need to do them

The core muscles work together to align the pelvis and keep the spine stable. The most common reason for being interested in core stability training is to improve ab tone, but there are lots of Read More

Pilates challenge for a strong core and flexible body

The Pilates method focuses on developing core strength, good posture and smooth, controlled movement. There are 34 mat work exercises in the original method – some mainly develop strength and some work more on smooth Read More

Push up challenge for women – strengthen your upper body

There are lots of chest exercises you can do with weights and other resistance equipment, but the main body weight chest exercise is the push up. Full push ups require a lot of upper body Read More

6 week walking schedule to lose weight

Walking is often overlooked as a way of exercising, because it’s something we all do every day. But if you don’t have a lot of time for exercise, or don’t enjoy fitness activities, then walking Read More

30 day walking challenge – improve your fitness every day

This 30 day walking challenge is easy to fit into your every day life and will get you into the habit of regular walking for fitness. It starts off with a 5 minute walk and Read More

Beginner upper body workout 4 week plan

Tone up your chest, upper arm and shoulder muscles with this beginner upper body workout. It’s a 4 week plan, starting with 3 exercises and adding an extra exercise each week. If you want to Read More

Daily butt workout – a quick routine for your glutes

If you want to focus on butt firming and lifting, then this daily butt workout is what you need. You’ll be doing over 1,000 reps of glute targeted exercises every week. There are 4 exercises, Read More

Squat and lunge quick routine

If you want a quick, straightforward home routine to tone up your thighs, then try this squat and lunge workout. Squats and lunges are the best all-round leg exercises, as they work all the leg Read More

Running schedule for beginners – 8 week program

Although you need to push yourself to work hard in order to get fitter, trying to do too much at once is never a good idea. It’s much better to start running at a level Read More

Core exercises for beginners – the best way to get flat abs

To have flat abs, you need to train all the layers of abdominal muscles, including the core stabilisers. When they are strong, the core muscles pull the abdominal area in flat. To get good results Read More

Basic Pilates – a 4 week guide to get you started

Pilates is an exercise system that was developed by Joseph Pilates around 100 years ago. Pilates based his system around various principles which he believed contribute to having a healthy body. The early followers of Read More

Quick and easy abs workout circuit to improve your core

What are the best ab exercises to flatten your abs and improve tone? Is it crunches, plank, Pilates, oblique curls, stability board, ab cradle … the list goes on. In fact, there’s no one “best” Read More

Glute isolation – 10 effective exercises to target your butt

Improve your glute strength and tone with this glute isolation workout plan. Depending on whether you want to improve weak glutes or build your butt, you can do them with or without ankle weights (see Read More

Pilates circle challenge to improve your inner thigh strength

The Pilates circle (also known as a Pilates ring or magic circle) is a useful piece of equipment to have for home workouts, because it is cheap, easily stored and versatile. You can use it Read More