Reignite your passion for fitness, reclaim your health

Coach Kelly-Fitness Correspondent

February is the month of love and first thing first, you need to love your body.

If you’re finding yourself staring at the mirror wondering how to get back on track, after the pounds you have gained past season and with this month also you have been spoiling yourself, eating a lot and avoiding workouts among others, well you’re not alone. 

At Invictus, we understand the struggle of balancing season indulgences with our fitness goals. 

You need to understand that now is the time to reignite your passion for fitness and reclaim your health.

Let our gym routines slip away. 

But now that the tinsel has been packed away and the last crumbs of cakes have been devoured, it’s time to refocus and prioritise our health.

At Invictus Gym, we believe in supporting you every step of the way on your fitness journey. 

Whether you’ve gained a few extra pounds over the holidays or lost some of your hard-earned gains, we’re here to help you get back on track. 

I understand the unique challenges of living in Harare, from the demands of work and family to the hustle and bustle of everyday life. 

That’s why he’s committed to creating personalised workout plans that fit your lifestyle and goals. 

Whether you’re looking to lose weight, build muscle, or simply improve your overall health, Kelly will work with you to develop a plan that works for you.

But Invictus Gym is more than just a place to work out – it’s a community. 

Our members come from all walks of life, but we’re united by our shared commitment to health and wellness. 

You’ll find camaraderie, support, and encouragement from fellow members who understand the challenges you’re facing.

And it’s not just about physical fitness – we believe in taking a holistic approach to wellness. 

That’s why we offer nutritional guidance, stress management tips, and other resources to help you live your best life, both inside and outside the gym. 

With our expert guidance, supportive community, and wide variety of workouts, there’s something for everyone at Invictus Fitness Centre.

Invest in yourself, invest in your health, remember, it’s never too late to make a change.

Now here is a week strength and cardio plan you can adopt to reclaim your fitness:

Monday: Strength and Cardio

Morning:

ν Squats: 3 sets x 12 reps

ν Bench Press: 3 sets x 12 reps

ν Leg Press: 3 sets x 15 reps

ν Cardio: 20 minutes of moderate-intensity treadmill running or cycling

Mid-Morning:

ν Lunges: 3 sets x 12 reps per leg

ν Lat Pulldowns: 3 sets x 12 reps

ν Leg Extensions: 3 sets x 12 reps

ν Cardio: 15 minutes of high-intensity interval training (HIIT)

Evening:

ν Deadlifts: 3 sets x 10 reps

ν Push-ups: 3 sets x 15 reps

ν Plank Rows: 3 sets x 12 reps per arm

ν Core workout: Planks (front and side), 3 sets x 30 seconds each

Tuesday: Legs and Glutes

ν Morning:

ν Leg Press: 3 sets x 15 reps

ν Romanian Deadlifts: 3 sets x 12 reps

ν Glute Bridges: 3 sets x 15 reps

ν Walking Lunges: 3 sets x 20 steps

Mid-Morning:

ν Leg Extensions: 3 sets x 12 reps

ν Calf Raises: 3 sets x 20 reps

ν Box Jumps: 3 sets x 12 reps

ν Glute Kickbacks: 3 sets x 15 reps per leg

Evening:

ν Bulgarian Split Squats: 3 sets x 12 reps per leg

ν Hamstring Curls: 3 sets x 15 reps

ν Side Planks: 3 sets x 30 seconds per side

Wednesday: Circuit

Morning:

ν Full Body Circuit: 3 rounds

ν Jumping Jacks: 1 minute

ν Bodyweight Squats: 1 minute

ν Push-ups: 1 minute

ν Plank: 1 minute

ν Mountain Climbers: 1 minute

Mid-Morning:

ν Cardio: 30 minutes of steady-state jogging or cycling

ν Evening:

ν Yoga or stretching routine: 20 minutes

Thursday

ν Resting Day

Friday: Strength and Upper Body

Morning:

ν Overhead Press: 3 sets x 12 reps

ν Bent Over Rows: 3 sets x 12 reps

ν Cardio: 20 minutes of rowing or swimming

ν Tricep Kickbacks: 3 sets x 15 reps

Mid-Morning:

ν Bicep Curls: 3 sets x 15 reps

ν Tricep Dips: 3 sets x 15 reps

ν Cardio: 15 minutes of HIIT

ν Face Pulls: 3 sets x 15 reps

ν Pull-ups: 3 sets to failure

ν Core workout: Russian Twists, 3 sets x 20 reps

ν Dumbbell Flyes: 3 sets x 12 reps

Saturday: Body, Push Pull Legs

Morning:

ν Push (Chest and Triceps):

ν Bench Press: 4 sets x 10 reps

ν Tricep Pulldowns: 3 sets x 12 reps

ν Dumbbell Shoulder Press: 3 sets x 12 reps

Mid-Morning:

ν Pull (Back and Biceps):

ν Pull-ups: 4 sets to failure

ν Barbell Curls: 3 sets x 12 reps

ν Face Pulls: 3 sets x 15 reps

Evening:

ν Legs:

ν Squats: 4 sets x 12 reps

νLeg Curls: 3 sets x 15 reps

ν Standing Calf Raises: 3 sets x 20 reps