Greater Manchester Fire and Rescue Service
The 9 Week Fitness Plan
Introduction
Hi, thank you and welcome to your new fitness journey! Watch this short intro video as a guide to The 12 Week Plan.
Useful Links
Back
Measurements Guide
Plan Guide
Healthy Eating Guide
Warm Up & Demo
5 Minute Warmup #1
5 Minute Warmup #2
Exercise Demo
Stage 1
Session #1
Session #2
Session #3
Session #4
Session #5
TABATA Session #1
25 Minutes
20 Seconds Exercise
10 Seconds Rest
Repeat x8
1 Minute Rest
5 Rounds
Inferno Session #2
33 Minutes
3 Minutes Exercise
30 Seconds Rest
Repeat x3
3 Rounds
All Over Body Circuit Session #3
31 Minutes
50 Seconds Exercise
10 Seconds Rest
15 Exercises
1 Minute Rest
Repeat x1
TABATA Session #4
30 Minutes
20 Seconds Exercise
10 Seconds Rest
Repeat x8
1 Minute Rest
6 Rounds
Terrible 10 Dumbbell
60 Minutes
50 Seconds Weights Exercise
10 Seconds Rest
50 Seconds Abs/Cardio
10 Seconds Rest
10 Exercises
Repeat x3
In between each exercise, alternate between cardio and abs exercise.
Stage 2
Session #1
Session #2
Session #3
Session #4
Session #5
Inferno
33 Minutes
3 Minutes Exercise
30 Seconds Rest
3 Rounds
Repeat x2
Circuit #1
33 Min
20 Sec Exercise
10 Sec Rest
20 Exercises
1 Min Rest
Repeat x3
Tabata
30 Minutes
20 Seconds Exercise
10 Seconds Rest
Repeat x8
6 Rounds
Circuit #2
31 Minutes
50 Seconds Exercise
10 Seconds Rest
15 Exercises
1 Minute Rest
x2 Rounds
Terrible 10 Dumbbell
60 Minutes
50 Seconds Weights Exercise
10 Seconds Rest
50 Seconds Abs/Cardio
10 Seconds Rest
10 Exercises
Repeat x3
In between each exercise, alternate between cardio and abs exercise.
Stage 3
Session #1
Session #2
Session #3
Session #4
Session #5
TABATA #1
30 Minutes
20 Seconds Exercise
10 Seconds Rest
Repeat x8
1 Minute Rest
6 Rounds
Circuit
31 Minutes
50 Seconds Exercise
10 Seconds Rest
15 Exercises
1 Minute Rest
Repeat x1
Inferno
33 Minutes
3 Minutes Exercise
30 Seconds Rest
3 Rounds
1 Minute Rest
Repeat x2
TABATA #2
30 Minutes
20 Seconds Exercise
10 Seconds Rest
8 Exercises
6 Rounds
Terrible 10 Dumbbell
60 Minutes
50 Seconds Weights Exercise
10 Seconds Rest
50 Seconds Abs/Cardio
10 Seconds Rest
10 Exercises
Repeat x3
In between each exercise, alternate between cardio and abs exercise.