Welcome to the Boss Up family - let’s get started! A great way to track your progress is by taking a before photo so you have a visual record. Get it out the way before you start, and then you can look back when you reach week 10. If you are really new to fitness, try repeating week 1 for a few weeks, there is no time pressure to complete the course in 10 weeks, go at your own pace, we are here to support you.

You made it! Welcome to the start of your new routine, we are right here with you. Take this first workout as a benchmark and give yourself time to get familiar with the moves. Remember you can pause at any time for a longer break if you need to.

Your first lower body day will be working totally different muscle sets to the upper body workout, so take time to settle in. Go at your own pace, and remember you can pause at any time for a longer break if you need to.

Cardio day is your opportunity to do whatever you fancy. Literally. Grab your trainers and head outside, locate an old skipping rope, and hop on a bike. Anything goes, so long as you’re getting that heart rate consistently elevated for at least 20 minutes. This is your opportunity to set a benchmark for the rest of the programme, so take time to assess why you’re doing this - a realistic goal will be invaluable to come back to on the days you’re struggling for motivation.

Week 1 is in the bag - well done! How are you feeling? Any new exercise regime will take time to get used to, so make sure you’re listening to your body and getting plenty of rest. You can complete the week’s workouts in whatever order you prefer, but make sure you leave at least one day between workouts to give your muscles time to recover.

Three blocks of upper body tri-sets, each repeated three times. Make sure you’re nice and hydrated, and get a good warm-up and cool down in.

Three blocks of lower body tri-sets, each repeated three times. Lower body days work bigger muscle groups (glutes, quads etc), so can often make you feel more fatigued more quickly than upper body days. Keep in mind why you’re doing this, and push yourself to keep going.

It’s you-day again! Do the same as last week, but try adding in a little challenge. Can you go up that hill you were avoiding? Or add a thirty-second speed surge in the middle? Play around with what you’re doing to make sure you’re always pushing your body to reach its potential. And don’t forget to let us know how you’re getting on!

As your body begins to adapt to a regular exercise programme, you can start to set targets and goals. Make a note of how you find each session, and come back to it in a few weeks. It’s the best way to keep on track and monitor your progress. And you’ll be amazed how quickly a tough set becomes easy.

Three blocks of upper body tri-sets, each repeated three times. By now your body will be getting used to the sorts of moves we’re doing.

Really think about engaging each muscle group as you go, and remember to keep breathing!

Three blocks of lower body tri-sets, each repeated three times. You may find you’re hungrier on training days and that’s totally fine! Remember that food is the fuel your body needs to convert into energy during training. A high-protein snack after a workout is a great way to replenish muscles and promote muscle growth. Your first lower body day will be working totally different muscle sets to the upper body workout, so take time to settle in. Go at your own pace, and remember you can pause at any time for a longer break if you need to.

You might be starting to notice stiffness and soreness in your muscles. This is a totally normal reaction to starting a new training programme. DOMs (delayed onset muscle soreness) can strike a day or two after a workout because the way we build muscles is by creating tiny tears in the muscle fibres which causes inflammation. You can minimise that achy feeling by staying hydrated, eating anti-inflammatory foods and keep moving.

So let’s get out there today and make it count.

How’s it going, Boss Up? Don’t forget to keep us posted on your progress, send us a message - we love a sweaty selfie!

Three blocks of upper body tri-sets, each repeated three times. It’s important to look at any training package as a whole and make sure all areas of your life are working in harmony. Getting enough sleep each night will allow your body to recover overnight and maximise the benefits of each session.

Three blocks of lower body tri-sets, each repeated three times. If you’re struggling with muscle soreness, try a hot bath or light massage to get the blood flowing to all those lovely growing muscles.

Make sure you’re not getting in your own way when it comes to training. Life is busy, and I bet you can easily come up with at least ten reasons why you should delay/skip a workout right now. The bottom line is, if you’ve committed to a training programme, there is a reason WHY. You’re already here, so you might as well get a session out of the way. Right?! Take ownership of your training and make this programme work for you.

Keep on going, you’re almost halfway there! How are you feeling? Look back on week one for extra motivation - you’ve come so far! Always remember WHY you’re doing this, and use that to boost yourself this week. Email us if you have any questions.

Three blocks of upper body tri-sets, each repeated three times. You’re approaching the halfway point now. Keep going!

Three blocks of lower body tri-sets, each repeated three times. Finally lower body day in this first training programme cycle. Look how far you’ve come!

This is the final week of your first 5-week cycle. How are you feeling? What progress have you made? What are the biggest obstacles standing in the way of your progress? Write these down, and come back to them on week 10 to see what’s changed, and what needs tweaking for next time.

Hey, Boss Up! You’re now over the halfway point - go you! As we get more used to the kinds of movements we’re doing, it’s important to make sure we’re still pushing toward our goals. Think about the body parts we’re focusing on through each rep - it’ll help engage the muscles and ensure you’re getting the most out of each workout.

You’re over halfway! You’ve completed the first 5-week cycle, and now we repeat. Remember when we said to use the first week as a benchmark? This is why. Think back on how this module felt the first time around, and notice the changes this time.

Your body knows what it’s doing now, and you’ll be amazed at how quickly these exercises become easier. This is where you get to take some ownership of your training - learn to recognise when you’re ‘coasting’, and push yourself back out of that comfort zone. Try holding for a couple of seconds at the ‘bite’ point of an exercise, or add a jump.

Here. We. Go. Over halfway means, we can shake things up a little. Whatever cardio you’ve chosen, this week we are going to work on speed. Take five minutes to settle into your cardio. For the middle ten minutes, we’re doing an EMOM. Each Minute On The Minute, I want you to increase that speed to maximum effort for 20 seconds, then peel back for the remaining 40 seconds. Then go again. Remember to take five minutes in the end at a lower intensity to gradually bring your heart rate back down.

You know the drill, Boss Up - let’s stuck into this week. Jot down how you feel after each session and look back on the previous weeks. What are you noticing? Can you identify areas you’re struggling with? Drop us a  message to let us know how you’re getting on.

Three blocks of upper body tri-sets, each repeated three times. We halfway all have those moments when we just CBA to do a workout. Message us and we’ll get you moving again.

Three blocks of lower body tri-sets, each repeated three times. Can you see that, Boss Up? It’s the finish line and it’s starting to come into view…. Keep. On. Pushing!

Some days will feel easier than others - that’s totally normal. There are so many different things going on in life, so make 20 minutes of cardio self-care a priority today. You’ll never regret getting that body moving, I promise.

You’re nearly there! Remember you can do the videos in whatever order you choose, just make sure you’re fuelling up with Rosie’s recipes and getting plenty of rest. This is a good time to start thinking about what you are going to do after the 10 weeks is up, drop us a message to let us know what you are planning to do and if you’re stuck we are happy to give you some ideas!

Three blocks of upper body tri-sets, each repeated three times. Remember your WHY, and come smash a workout with me.

Three blocks of lower body tri-sets, each repeated three times. Don’t forget that we are right here with you, and are so excited to be on this journey with you. Head over to our blog for useful tips and insights into health & fitness to help you along your way.

It’s finally here - your day to shake off the week, and get the heart rate up. Remember: if you’re struggling for inspiration or even motivation, drop us a message and we’ll get you moving again!

You’ve reached the penultimate week - congratulations, look at you go! Make time to reflect on how far you’ve come and the progress you’ve made. Feeling extra energised? Try adding a resistance band or pausing at the ‘bite’ point of each rep. Increasing the time our muscles have to work under tension will force them to work harder, and keep you engaged in the workouts.

Three blocks of upper body tri-sets, each repeated three times. The penultimate week! Keep your foot on the pedal and keep on showing up. I am so proud of you for coming this far.

Three blocks of lower body tri-sets, each repeated three times. Have you taken a moment to check in on your progress recently? Look back on week 1 day 1. What feels different? How much more intensity can you approach each session with? Every rep counts.

Here. We. Go. Get that body moving, Boss Up!