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

Jackie Wren, fitness instructor and personal trainer to Davina McCall, has created a 4-week workout plan just for Jogger.co.uk readers!

Jackie-Wren-Ryvita-Four-Week-Workout-PlanJackie Wren, Davina McCall's PT, has devised a four-week workout plan for Jogger.co.uk

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

Week Four – day six

  • 6 minutes of cardio
  • 20x bicep curls to shoulder press with weights
  • 20x rear lunge kicks
  • 20x front lunges
  • 3 minutes of cardio. Get really out of breath
  • 20x side lunges
  • 20x tricep dips
  • 20x 3/4 press ups
  • 20x squat to side leg lifts
  • 3 minutes of cardio. Get really out of breath
  • 20x reverse abdominals
  • 30x oblique cycles
  • Cool down
  • STRETCH
Tricep-Dip
Use a step or the stairs to perform a tricep dip
Sam Summers
the authorSam Summers
Editor
Sam is a regular gym goer who loves a strong spin or step class. Her main fitness goal is to look super buff for her wedding and also to start lifting heavier weights.

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