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

Warm Up & Demo

5 Minute Warmup #1
5 Minute Warmup #2
Exercise Demo

Stage 1

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

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

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.