A couple of people have asked me what my typical training program looks like during the week so I just wanted to share it with you. I prefer a few different types and styles of training combined into my workout.

This way I don’t get bored too quickly. My training program like most programs can be adjusted to your own fitness level. I change my program from time to time as my body gets “used to” a certain program if I do it for too long. This is what most people refer to as a Plateau – and it sucks. This causes frustration with progress and may play a huge role in demotivating you. Change is always great in training. A Great tip is to alternate machines with free weights but I will cover this some other time.

My Program

MONDAY – Cardio and Core

  • Run/Brisk Walk in the mornings 1 hour or 8km, afternoon 45 minutes yoga (I use a dvd at home)

TUESDAY – Chest and Arms

  • Pushups alternate with dips 4 sets
  • Arm/bicep curls alternate with Tricep push downs 4 sets x 15 reps
  • Pec deck alternate with 7’s arm curls with long bar 4 sets x 15 reps 21 reps on bar

I enjoy ending my sessions on a mat with abdominal exercises on most days alternating with relaxing stretches to give you that lean toned-muscle appearance in stead of short and bulky


  • Row 20 minutes, run in the morning 1 hour or 8km or any other out-door activity

THURSDAY – Power Plate Day

  • Reverse lunges 12 reps per leg x 3 sets
  • Squats x3 sets 20 reps
  • Calve raises standing 20 reps per leg x 4sets with a tire set in between
  • Static lunges with added weights 60 seconds per leg 3 sets per leg.
  • Ball squats against a wall afterwards 4 sets of 15 to 20


Side crunches with weight for core stability

Plank 1 minute front and to sides x 3 sets

FRIDAY – Back and Shoulders

  • Low Machine Row 4 sets of 15
  • Dumbbell flyers 4 sets of 15 
  • shoulder extensions 4 sets of 15, 
  • Lateral Pulldown 4 sets of 15, 
  • dumbbell shoulder press 4 sets of 15, 
  • Lateral dumbbell row 15 reps 4 sets
  • SATURDAY? – Out Door day

Walk 1 and half hours with dogs or any other out door activity

SUNDAY? – Rest day

Rest is just as important for your training. It gives your muscles change to grow and recover so that you have the necessary strength to optimise your training. If you over train and don’t rest you are not doing yourself any favours and this wont be more beneficial for quicker results. Believe me it doesn’t work!

I will keep you posted on more cool training programs watch this space @brigittewillers or @thejogblog I will also be posting eating and diet plans in conjunction with @CiplaNutrition shortly

Please feel free to comment or make more suggestions of your own