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The LAL Four Week Kick Starter Plan

We all know that Christmas and New Year was an endless stream of parties, food, drinks and being uber-glam.  Here at LAL, we are huge fans of having fun and enjoying all that the Festive Season brings (yes, we did indulge) but we know all too well that our bodies have been through some serious punishment!

EvaWe called on Eva, our LAL fitness co-ordinator and asked her for some ideas to get us back into exercise mode and feeling fighting fit for the year ahead. Her four week, class based toning and fitness programme is a great lead in and the perfect way to kick-start those health-based resolutions. We’ve included some specific times for Perth City Centre and have also offered up alternatives for those who work-out in our other localities. Do please speak to your local venue or download your localities timetables here>>>

If you need a little extra motivation to keep the New Year momentum up, then why not check out our two new membership packages designed to give you more when you need it mostMaxFit – an upgrade to your current membership that includes health suite, personal training, fitness reviews and health checks, and much more.

  • MaxFit – an upgrade to your current membership that includes health suite, personal training, fitness reviews and health checks, and much more!
  • StartFit – a 12-week health and fitness camp programme that offers weekly weigh-ins, Personal Training, small group training classes and much more

We’ll see you in class!

Week 1

Circuits are a good starter class as there is usually a mixture of strength and cardio and you can work at their own intensity, easing in to things.  You might be a little sore the first week, so a couple of days to recover and then a gentle Body Balance, Pilates or Yoga class will help stretch out those stiff muscles!

Use the weekend to go for a long walk, gym session or hit shops for those January Sales!

  • Mon: Circuits @ 17:30-18:15 (Live Active Rodney)
  • Thu: Body Balance @ 19:55 (Live Active Rodney)

Week 2

You need to progress and for toning up we’d advise you to head back to Body Balance, Pilates or Yoga at the start of the week.  Follow this up with a serious RPM or Spin session which will let you zone in on improving your cardio while seriously burning some fat! A rest day and then back to circuits again – you’ll know what to expect now and if you’re a bit sore from RPM you can go for the lower intensity options.

  • Mon: Body Balance @ 20:10-21:10 (Bell’s Sports Centre)
  • Wed: RPM @ 17:30-18:15 (Bell’s Sports Centre)
  • Fri: Circuits @ 18:30-19:30 (Live Active Rodney)

Week 3

This is a serious week with four classes for maximum results! We’re introducing you to Body Pump this week to focus on building strength while helping to sculpt and firm your muscles.  We’ve suggested a 45 minute class instead of the hour to let you ease into it gradually. It’s straight back the next night to stretch out in Body Balance, Yoga or Pilates which will help loosen those tight muscles brought on by Pump!  

We’re ending the week with RPM or Spin for another blast on the calories before a final class of Body Combat which is a martial arts inspired cardio workout that lets you kick and punch your way to a fitter, leaner physique and have fun whilst doing it! 

  • Mon: Body Pump @ 20:30-21:15 (Live Active Rodney)
  • Tue: Body Balance @ 19:55-20:55 (Live Active Rodney)
  • Wed: RPM @ 17:30-18:15 (Bell’s Sports Centre)
  • Thu: Body Combat @ 18:50-19:50 (Live Active Rodney)

Week 4

Are you ready to look and feel better than you have all year!? Then get ready for a full on week that will leave you feeling amazing!

  • Mon: Body Pump @ 20:30-21:30 (Live Active Rodney)
  • Tue: Body Balance @ 19:55-20:55 (Live Active Rodney)
  • Wed: RPM @ 17:30-18:15 (Bell’s Sports Centre)
  • Thu: Body Combat @ 18:50-19:50 (Live Active Rodney)
  • Fri: Circuits @ 18:30-19:30 (Live Active Rodney)

PLEASE NOTE: If you’d like to follow this plan and you’re not already a member, then you would save £££££ bytaking out a monthly membership for the duration of the programme (you'd save even more by taking an annual one!) More on membership on the website here. 

Handy Links:

Great Alternatives!

Instead of Circuits or Body Combat

Instead of Les Mills Body Balance

Instead of Les Mills RPM

Body Attack -