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We know there’s more to exercise than losing weight or gaining muscle. It’s also about how it makes you feel. Doing something fun that gets you moving can be good for your mood as well as your health. Join sport scientist and personal trainer Luke Worthington for a series of short, feel good exercise routines that can be done no matter your level of fitness. Luke will talk you through a short series of exercises for you to do at your own pace.
Before you get going with Luke’s videos, take a moment to familiarise yourself with some important information on how this plan works.
This plan is made up of eight videos, including:
At the bottom of this page, you will find an example schedule demonstrating how you can put the videos together to create a progressive plan. As shown in the example schedule, each week you should add repetitions (reps) of each exercise in the routines, starting with six and building up to complete ten reps of each exercise before you move on to the next level. Don’t worry, each video has a reminder of how many reps you should be doing!
It's important to remember that you should only move on to the next level when you are ready. It doesn’t matter if it takes longer than three weeks; it is important to go at your own pace.
All that’s left to do is to put your exercise clothes on, grab a water bottle, and let’s get going!
Session one | Session two | |
---|---|---|
Week 1 | Warm up Level 1 – upper body (6 reps) Repeat video to do a total of x2 sets of 6 reps | Warm up Level 1 – lower body (6 reps) Repeat video to do a total of x2 sets of 6 reps |
Week 2 | Warm up Level 1 – upper body (8 reps) Repeat video to do a total of x2 sets of 8 reps | Warm up Level 1 – lower body (8 reps) Repeat video to do a total of x2 sets of 8 reps |
Week 3 | Warm up Level 1 – upper body (10 reps) Repeat video to do a total of x2 sets of 10 reps | Warm up Level 1 – lower body (10 reps) Repeat video to do a total of x2 sets of 10 reps |
Week 4 | Warm up Level 2 – upper body (6 reps) Repeat video to do a total of x2 sets of 6 reps | Warm up Level 2 – lower body (6 reps) Repeat video to do a total of x2 sets of 6 reps |
Week 5 | Warm up Level 2 – upper body (8 reps) Repeat video to do a total of x2 sets of 8 reps | Warm up Level 2 – lower body (8 reps) Repeat video to do a total of x2 sets of 6 reps |
Week 6 | Warm up Level 2 – upper body (10 reps) Repeat video to do a total of x2 sets of 10 reps | Warm up Level 2 – lower body (10 reps) Repeat video to do a total of x2 sets of 10 reps |
Week 7 | Warm up Level 3 – upper body (6 reps) Repeat video to do a total of x2 sets of 6 reps | Warm up Level 3 – lower body (6 reps) Repeat video to do a total of x2 sets of 6 reps |
Week 8 | Warm up Level 3 – upper body (8 reps) Repeat video to do a total of x2 sets of 8 reps | Warm up Level 3 – lower body (8 reps) Repeat video to do a total of x2 sets of 8 reps |
Week 9 | Warm up Level 3 – upper body (10 reps) Repeat video to do a total of x2 sets of 10 reps | Warm up Level 3 – lower body (10 reps) Repeat video to do a total of x2 sets of 10 reps |
Date of preparation: December 2022
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