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S IX-W EEKSTART UPCHA LLEN GEBOOSTER
A FRESHSTART, FRESHOPPORTUNITIES.NOW’S TIMEFOR YOU.Kylie GatesLes Mills Creative Director1
START UPSIX-WEEK CHALLENGEBuild foundation fitness with less than four workouts each week.New to fitness? This Start Up Challenge is the perfect place to start! I’m Kylie,and I am here to coach you through the scientifically-designed six-week StartUp Challenge. I’ll be providing all the workouts, tips and motivation you needto build strong foundation fitness and a great routine.Developed alongside Dr. Jinger Gottschall, this safe but highly-effectivechallenge balances the optimal mix of cardio, strength and yoga. It startswith just a couple of short workouts a week and the workouts gradually buildin intensity, length and frequency as the weeks progress.After six weeks of exercise and healthy eating you’ll be fitter and stronger withmore lean muscle and less body fat.Here’s what you can expect. A baseline fitness test Goal-setting advice and guidance Four workouts a week Equipment-free workouts Workout modifications suitable for all fitness levels Access to ongoing support and motivationWhat are you waiting for? In six short weeks, you can take your fitness fromzero to hero – and I’m here to help make it happen!You’ve got this!Kylie Gates, Les Mills Creative DirectorInstagram: @kyliegatesfitness2
STEPSTO SUCCESS3
STEP 01start today!FIND YOURBASELINEThe number one way to stay motivated is to track your achievements, and thisbaseline fitness test makes it easy.CARDIO ENDURANCET H E 1 - M I L E ( 1 .6 K M ) WA L K I N G T E S TThis walking test should be done at the very beginning and repeated at theend of the challenge. You can also use it to monitor mid-way progress if youwant to.Here’s all you need to do:Warm up by walking slowly for three to five minutes. Start a timer and walka mile (or 1.6 km) on a flat walking track or neighborhood route. You canslow down and speed up as you wish, but the goal is to complete the mileas quickly as possible. Stop the timer at the end of the mile to the nearestsecond. When finished, keep walking for a few minutes to cool down andfollow up with a few stretches. Refer to the table to find your baseline fitness.4
see your resultsTRACKINGYOUR BASELINESPRE-CHALLENGEWEEK THREEEND-OF-CHALLENGEWALK TIME:WALK TIME:WALK TIME:C O M M E N T S / H O W A R E YO U F E E L I N G ?C O M M E N T S / H O W A R E YO U F E E L I N G ?C O M M E N T S / H O W A R E YO U F E E L I N G ?MEASURESWALKING TEST NORMS FOR MEN (MINUTES)AGEEXCELLENTGOODAVERAGEFAIRPOOR20 - 2930-3940-4950-5960-6970 11:5411:54-13:0013:01-13:4213:43-14:30 14:30 12:2412:24-13:3013:31-14:1214:13-15:00 15:00 12:5412:54-14:0014:01-14:4214:43-15:30 15:30 13:2413:24-14:2414:25-15:1215:13-16:30 16:30 14:0614:06-15:1215:13-16:1816:19-17:18 17:18 15:0615:06-15:4815:49-18:4818:49-20:18 20:18WALKING TEST NORMS FOR WOMEN (MINUTES)AGEEXCELLENTGOODAVERAGEFAIRPOOR20 - 2930-3940-4950-5960-6970 13:1213:12-14:0614:07-15:0615:07-16:30 16:30 13:4213:42-14:3614:37-15:3615:37-17:00 17:00 14:1214:12-15:0615:07-16:0616:07-17:30 17:30 14:4214:42-15:3615:37-17:0017:01-18:06 18:06 15:0615:06-16:1816:19-17:3017:31-19:12 19:12 18:1818:18-20:0020:01-21:4821:49-24:06 24:065
STEP 02SET YOURGOALSand smash them!Goal setting is key to staying on track and realizing the results you deserve.Make sure your goals are SMART; specific, measurable, achievable, realisticand timebound. If you want to make your goals stick you need to write themdown. It’s also a good idea to share your goals with like-minded friends andfamily as this is shown to boost your chances of success.Need some goal setting inspo? These goals might work for you . I want to make exercise a regular habit by working out 3 to 4 times a weekfor the next six weeks. I want to shift my baseline fitness from fair to good in the next six weeks. I want to keep up exercise while I cut out refined sugar and alcohol forsix weeks.6
TRACKINGYOUR GOALSGOAL ONEyou’ve got this!W E E K T H R E E C H E C K- I NH O W A R E YO U F E E L I N G ?END-OF-CHALLENGEW H AT D I D YO U AC H I E V E ?GOAL TWOW E E K T H R E E C H E C K- I NH O W A R E YO U F E E L I N G ?END-OF-CHALLENGEW H AT D I D YO U AC H I E V E ?GOAL THREEW E E K T H R E E C H E C K- I NH O W A R E YO U F E E L I N G ?END-OF-CHALLENGEW H AT D I D YO U AC H I E V E ?7
STEP 03SORT YOURNUTRITIONeat wiselyYou can’t out-train a bad diet. If you’re investing in your fitness for six weeksyou need to think about making nutritional choices that serve you well.While there’s no one nutritional plan that will work for everyone here aresome smart steps you can take to optimize your nutrition and maximizeyour results:Eliminate or minimize refined sugar and alcohol.Limit saturated fats, trans fats, salt, and added sugar.Eat lots of fruits, vegetables, whole grains, and low-fat dairy products.Include lean meats, poultry, fish, beans, eggs, and nuts in your diet.Make sure you are hydrated and not hungry before your workout.Learn what food gives you energy and the ideal time to eat it beforeexercise. Try a meal with complex carbohydrates about 1-2 hoursbefore you begin.Eat a small meal within 30 minutes of completing your workout thatincludes both carbohydrates and protein.8
top tipsMAXIMIZEYOUR RESULTSD I A R I Z E YO U R W O R KO U T SPlan ahead in one-week blocks and add workout time as a time totreat yourself.D O N ’ T W O R R Y I F YO U M I S S A W O R KO U TTry and fit it in the next day.A LWAYS T R A I N W I T H WAT E RAlways!W O R K O U T AT YO U R O W N S P E E DTake options to modify intensity and impact, particularly duringcardio workouts.B E AC C O U N TA B L ETell your friends and family what you’re doing – even encourage a friendor partner to do the challenge with you. Join the LES MILLS On DemandFitness Challenges (official) Facebook group, share your efforts and usethe hashtag #StartUpChallengeR E F L E C T R E G U L A R LYTake note of changes and achievements and think about what you wantto work on in the week ahead. It’s a great way to stay focused on youroverall goal.S P E N D T I M E S T R E TC H I N GThis can improve flexibility, build strength, help injury prevention andleave you feeling calm and serene. BODYBALANCE /BODYFLOW isgreat for this.9
REMEMBER .There are no hard and fast rules. If you want to juggle the days you do certainworkouts go for it! Be sure to space your strength training out across theweek. Keen to master a specific workout? No problems, you can simply repeatthat workout instead of what’s listed – consider intensity and length and tryand replace like for like. You can even slot in another type of training, simplyalsoswap one of the scheduled cardio workouts for a run, or perhaps a road ride.Throughout the challenge, we will be sharing plenty more tips, motivationand guidance. And you’ll also find round-the-clock support by joining theLES MILLS On Demand Facebook squad.There’s no doubt some days will be tough, but if you keep at it you’ll belooking and feeling amazing in six short weeks. Remember, every workoutis a win!10
W O R KO U T P L A NSTART UP1DAY 01 — CARDIOBODYATTACK #94SHORTDAY 02N OMake the most of your plan! Print this page, tick off your progress and keep it somewhere,that way you can easily keep record of your workouts as well as track your goals.DAY 08 — CARDIOBODYCOMBAT #72SHORTthe Start Up Challenge sequence and you’ll do every suggested workout in the right order.DAY 03DAY 15 — CARDIOBODYATTACK #94DAY 09DAY 10DAY 22 — CARDIOSH’BAM #36DAY 16DAY 17DAY 29 — CARDIOBODYCOMBAT #79DAY 23DAY 36 — CARDIOSH’BAM #3745 minDAY 06DAY 07DAY 11 — FLEXIBILITY COREBODYBALANCE/BODYFLOW#83 FLEXIBILITY SHORTDAY 12DAY 13DAY 14DAY 18 — STRENGTHCXWORX #24DAY 19DAY 20 — CARDIODAY 21DAY 24DAY 25 — FLEXIBILITY COREBODYFLOW #83FLEXIBILITYDAY 30DAY 31 — STRENGTHBODYBALANCE/BODYFLOW#86 STRENGTH35 minDAY 37DAY 38 — STRENGTHCXWORX #3630 minDAY 32 — CARDIOBODYATTACK #103DAY 26BODYCOMBAT #8130 minDAY 27 — CARDIOBODYATTACK #106DAY 2830 minDAY 3330 minDAY 39 — CARDIOBODYCOMBAT #7230 min40 min30 min6DAY 0530 min30 min5CXWORX #24ABS & OBLIQUES30 min30 min4DAY 04 — CARDIO10 min20 min3No equipment required,all workouts arebodyweight only!It’s easy to navigate which workouts to do - jump onto the LES MILLS On Demand platform and follow20 min2E Q U I P M E N TDAY 34 — STRENGTHCXWORX #37DAY 3530 minDAY 40DAY 41 — FLEXIBILITY COREBODYBALANCE/BODYFLOW#86DAY 4255 minMark to complete
If you are injured we recommend consulting a medical professional beforestarting this Challenge. We don’t recommend starting this Challenge if youare pregnant. While exercising during pregnancy can be beneficial for you andyour baby, pregnancy is not the time to strive for new fitness goals or increaseexercise intensity.DISCLAIMER:You acknowledge and agree that your use of this Challenge is governed bythe LES MILLS On Demand Terms of Use. Consult your physician or a medicalprofessional before starting this Challenge and follow his or her advice.If you choose to exercise using this Challenge, you do so at your own riskand acknowledge that the exercises carry an inherent risk of physical injury,particularly if you have a history of health problems or any previous injuries.Do not follow this Challenge if you have a history of chest pain, knee, ankle,wrist, shoulder, joint, or spinal (back and neck) problems or injuries. Readand follow all safety guidance provided as part of the Challenge or on theLES MILLS On Demand platform.12
Include lean meats, poultry, fish, beans, eggs, and nuts in your diet. Make sure you are hydrated and not hungry before your workout. Learn what food gives you energy and the ideal time to eat it before exercise. Try a meal with complex carbohydrates about 1-2 hours before you begin. Eat a small meal within 30 minutes of completing your workout .
