4-week workout programme from Davina McCall’s very own personal trainer, Jackie Wren

Joining the fitness industry in 1990 and becoming a personal trainer in 1994, Jackie Wren knows a thing or two about being fit and healthy and how to achieve the perfect balance. Jackie was fortunate enough to be able to work with and train Davina McCall from 2009 as a personal trainer and has even created a number of fitness DVD’s with the TV Queen herself.

With her career as a PT evolving, Jackie wanted to be able to help and empower people of all ages and abilities and went on to gain a variety of qualifications, including in stroke and cardiac rehabilitiation, exercise during chemotherapy and more. She now works with Happy 2B Me, a company that helps people, whether physically, emotionally or mentally, in order to achieve their life goals.

Ryvita has teamed up with Jackie Wren, fitness instructor and personal trainer to Davina McCall, to be part of their Positivity Panel alongside Davina McCall. Utilising her decades of experience working to help others improve their bodies and feel better about themselves, Jackie has created Jogger.co.uk a four-week fitness plan so you can boost your physical activity in your own time.

The pannelists for this campaign were handpicked to help inspire women across the nation to feel confident and happy, whatever their age, through advice, tips and tricks. Head to www.ryvita.co.uk/living-well to find out more.

Jackie-Wren-Four-Week-Workout-Plan-Davina-McCall-PT — Jackie Wren, fitness coach and personal trainer

Before you start the four-week programme set out by Jackie Wren, please read the below…

This is a complete four-week progressive exercise programme to encourage strength, flexibility, cardiovascular efficiency and a feeling of wellbeing. Always check with your doctor before starting any new exercise programme and stay hydrated by drinking water before, during and after exercise.
It is really important we do the right kind of training and include the correct type of exercises for our age and body. This will ensure we are making the best possible use of our time and keeping our bodies in optimum condition. Always check your form and make sure you feel comfortable doing the exercise, if something feels wrong then stop and move on to the next one.
Set a time aside every day in your diary for your training. Interestingly, new research from Ryvita reveals that one in three 40 and 50-year olds have more time to exercise and work out. If possible, find a training buddy to do your programme with and encourage and help each other.
Put on some really good motivating music while you train. Music is a fantastic motivator and keeps you in a steady rhythm.
HAVE FUN!

The important stuff…

WARM UP

Walk on a treadmill for five minutes or go for a brisk walk to get ready for exercise. Over time, our bodies become less flexible, it is important to warm up the body before a workout.

CARDIO

Aerobic activity that elevates the heart rate and burns fat. Whether it is a dance, aerobics moves, going for a brisk walk/slow run, a bike ride or time on an elliptical machine, each helps to benefit the large muscle groups and helps the heart and lungs.

WEIGHTS

Lift weights, use hand weights or try body weight strength training in order to keep the bones strong. Weight training will keep bones strong by keeping the muscles strong. Strength training also can help to rev up the decreasing metabolism and help in burning the fat, even while resting.

FLEXIBILITY & MOOD

It is very important to include workouts that stretch the muscles, such as yoga and Pilates, this can promote better muscle function. It is also important to have one complete rest day each week to be able you to recharge your body. I recommend making time on your rest day for meditating to reduce stress and improve your mood.

COOL DOWN – STRETCH

At the end of a workout, walk for a few minutes and stretch to lengthen the muscle fibres and reduce the risk of muscle soreness and injury. This gives the body a chance to relax, promotes regular breathing and slows down the heart rate as you finish exercising for a healthy end to a workout.

Warm-Up-And-Cool-Down — Be sure to warm up and cool down for a safe workout

Now for the four-week plan, as set out by Jackie Wren…

Week One – day one

5 minutes of cardio. This can include fast walking, step or dancing; you can do anything that puts your heart rate up and gets your muscles warm
10x side steps and clap above your head
10x half jacks
10x reverse abdominals. Lift bottom up from the mat
10x box press ups
10x forward lunges. Alternate legs
10x rear lunges . As a forward lunge, but step back – alternate legs and keep your knee in line with your toe
20x oblique cycles
10 minute fast walk. Find a route where you can enjoy the scenery and really breathe! Walk as fast as you comfortably can
STRETCH

Week One – day two

5 minutes of cardio
10x side steps and clap above your head
10x half jacks
10x squats. Keep knees in line with your toes and don’t let your knees come inwards
10x side lunges. Alternate sides and keep your knee in line with your toe
1 minute on the step/stair jogging up and down
10x sits up. Support neck if you find it more comfortable, keep your back in a neutral position and break out as you slowly come up
10x reverse abdominals
10x side squats. Alternate sides
10 minute fast walk, the same as yesterday
STRETCH

Week One – day three

15 minute walk. Walk as fast as you can but look up and see things you haven’t seen before. Look at the trees, listen to the birds and look at the colours around you
10x tricep dips. Keep your fingers facing forwards and your bottom close to the chair/bench
10x box press ups
10x bicep curls with weights. Try with a 3kg weight
10x bicep curls to shoulder raise
10x front raises. Keep the arms straight but don’t lock your elbows out
10x side steps and clap above your head
10x half jacks
Cool down
STRETCH

Week One – day four

Walk as day three, but find a different route and try to incorporate some slight hils
10x squats
10x side lunges
10x front lunges
10x squat to knee lifts. Alternate sides
10x squat to side leg lift. Alternate sides
1 minute fast on the step/stair. Alternate sides
10x rear lunges off the step/stair. Keep knee in line with the toe and don’t go too low
Balance on one leg, kick forward 5x on each leg
Cool down
STRETCH

Week One – day five

Just a 20 minute fast walk today, incorporating some hills and if possible track your distance so that next week you can do a longer distance
STRETCH

Week One – day six

5 minutes of cardio
10x bicep curls to shoulder press with weights
10x rear lunges front kick – 5x on the right and 5x on the left
10x front lunges
1 minute cardio. Get really out of breath
10x side lunges
10x tricep dips
10x box press ups
10x squat to side leg lift
1 minute cardio. Get really out of breath
10x sit ups
10x oblique cycles
Cool down
STRETCH

Walking-Up-A-Hill — Enjoy the fresh air and do your cardio outdoors

Week Two – day one

5 minutes of cardio. This can include fast walking, step or dancing; you can do anything that puts your heart rate up and gets your muscles warm
12x side steps and clap above your head
12x half jacks
12x reverse abdominals
12x box press ups
12x lunges
12x rear lunges
20x oblique cycles
15 minute speed walking. Find a route where you can enjoy the scenery and really breathe! Walk as fast as you comfortably can
STRETCH

Week Two – day two

5 minutes of cardio
20x side steps and clap above your head
20x half jacks
12x squats
12x side lunges
2 minutes on the step/stair jogging up and down
12x sit ups
12x reverse abdominals
12x side squats
15 minutes walking, the same as yesterday
STRETCH

Week Two – day three

15 minutes of walking
12x tricep dips
12x box press ups
12x bicep curls with weights. Try for a 3kg weight
12x bicep curls to shoulder raise
12x front raises
20x pendulum swings
Hop from one leg to the other kicking as high as you can
15x side steps and clap above your head
15x half jacks
15x sit ups
Cool down
STRETCH

Week Two – day four

Walk for 15 minutes. This time try to incorporate a hill into your walk
12x squats
12x side lunges
12x front lunges
12x squat to knee lifts. Alternate legs
12x squat to side leg lift
2 minutes of fast on step/stair with side kicks
12x read lunges off the step/stair
Balance on one leg, kick forward 8x on each leg
Cool down
STRETCH

Week Two – day five

Extend your walk to a 25-minute speed walk with hills and a longer distance to give yourself a challenge
STRETCH

Week Two – day six

5 minutes of cardio
12x bicep curls to shoulder press with weights
12x rear lunge kicks
12x front lunges
2 minute intense cardio. You want to feel yourself getting out of breath
12x side lunges
12x tricep dips
12x box press ups
12x squat to side leg lift
2 minute intense cardio. You want to feel yourself getting out of breath
12x reverse abdominals
22x oblique cycles
Cool down
STRETCH

Press-Ups — Push up slowly on a press up to increase the intensity

Week Three – day one

6 minutes of cardio. This can include fast walking, step or dancing; you can do anything that puts your heart rate up and gets your muscles warm
15x side steps and clap above your head
15x half jacks
15x reverse abdominals
10x 3/4 press ups. Slowly go down as low as you can comfortably go, make sure your back is flat, your tummy is tight and your bottom isn’t sticking up
15x lunges
15x rear lunges
24x oblique cycles
15 minute fast walk. Find a route where you can enjoy the scenery and really breathe! Walk as fast as you comfortably can
STRETCH

Week Three – day two

6 minutes of cardio
25x side steps and clap above your head
25x half jacks
15x squats
15x side lunges
2 minutes on the step/stair jogging up and down
15x sit ups. Support your neck so that it doesn’t hurt
15x reverse abdominals
15x side squats
15 minute walk
STRETCH

Week Three – day three

15 minutes of cardio, walking as fast as you can, even adding in some challenging hill climbs. Make sure you take the time to be mindful of your surroundings and appreciate the environment around you
15x tricep dips
15x 3/4 press ups
15x bicep curls with weights. Try for a 3kh weight or heavier if you are finding these easy now
15x bicep curls to shoulder raise
15x front raises
20x pendulum swings
20x side steps and clap above your head
20x half jacks
20x sit ups
Cool down
STRETCH

Week Three – day four

Start with the same walk as day three, but find a different route and try to incorporate steeper hills than last week
15x squats
15x side lunges
15x front lunges
15x squat to knee lifts
15x squat to side leg lifts
2 minutes fast walk on the step/stair with side kicks
15x rear lunges off the step/stair
Balance on one leg, kick forward 10x on each leg
Cool down
STRETCH

Week Three – day five

Just a walk for today but extend it to a 30-minute speed walk. Incorporate some hills and if possible track your distance so that next week you can do a longer distance
STRETCH

Week Three – day six

5 minutes of cardio
15x bicep curls to shoulder press with weights
15x rear lunge kicks
15x front lunges
3 minutes of cardio. Get really out of breath
15x side lunges
15x tricep dips
10x 3/4 press ups
15x squat to side leg lifts
3 minutes of cardio. Get really out of breath
15x reverse abdominals
24x oblique cycles
Cool down
STRETCH

Side-Lunge — You should feel a slight burn when lunging forwards, backwards and to the side

Week Four – day one

6 minutes of cardio. This can include fast walking, step or dancing; you can do anything that puts your heart rate up and gets your muscles warm
20x side steps and clap above your head
30x half jacks
20x reverse abdominals
15x 3/4 press ups
20x lunges
20x rear lunges
32x oblique cycles
30 minutes fast walking. Find a route where you can enjoy the scenery and really breathe. Walk as fast as you comfortable can. Add more hills and power walk until you feel out of breath
STRETCH

Week Four – day two

6 minutes of cardio
30x side steps and clap above your head
30x half jacks
20x squats
20x side lunges
3 minutes on the step/stair jogging up and down
20x sits ups
20x reverse abdominals
20x side squats
30 minutes fast walking
STRETCH

Week Four – day three

20 minutes of cardio. Walk as fast as you can but look up and see things you haven’t seen before. Look at the trees, listen to the birds and look at the colours around you. Put some challenging hill climbs in today
20x tricep dips
20x 3/4 press ups
20x bicep curls with weights. Try for a 3kj weight or heavier if you are finding these easy now
20x bicep curls to shoulder raise
20x front raises
30x pendulum swings
30x side steps and clap above your head
30x half jacks
30x sit ups
Cool down
STRETCH

Week Four – day four

20 minutes of cardio. Find a different route to yesterday and incorporate some steeper hills than last week
20x squats
20x side lunges
20x front lunges
20x squat to knee lifts
20x squat to side leg lifts
2 minutes fast on the step/stair with side kicks
20x rear lunges off the step/stair
Balance on one leg, kick forwards 20x on each leg
Cool down
STRETCH

Week Four – day five

Just a 40-minute speed walk today, incorporating several hills and if possible track your distance so that next week you can do a longer distance
STRETCH