Fit in 3 - Your 10 minute daily workout

CWF Performance & Fitness Coaching

Strength & Conditioning, Women's Training
Coach
Claire Whitworth

FIT in 3

Daily Bite Size home activities for busy people who care

Struggle to allow yourself time to exercise? Feel guilty for starting a new plan and not continuing? Not got an hour to get to the gym? Kids running around your feet?

For just 10 minutes a day you can achieve a fun and functional mini program, that focusses on the main joints and muscles needed for everyday life. Squatting, Core strength and balance, lifting above the shoulders etc.

We all need to maintain and retain our mobility (how our joints move) and our strength (muscles) especially as we progress through each decade. Use it or lose really is true.

BUT you CAN achieve alot with a little.

So try 4 weeks of this balanced easy to follow program and see your overall strength and mobility improve.

$16
Get Fit in 3 - Your 10 minute daily workout
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Functional Fitness
Building strong foundations to either maintain or strengthen your core, allowing you to tackle everyday activities with more confidence.
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Mobility
Move your body in different ways to maintain and improve your range of movement, at home at a time to suit you and your family
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Strength
Overload and challenge your muscles, balance, and stability to build and maintain strength, which we lose as we age unless we increase our strength activities
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No stress
Click and copy - easy to follow exercises, use the timer, challenge yourself at your pace
Features
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Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for everyone.
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Delivered through TrainHeroic
You take control, easy to follow routines all through an app.
Equipment
Recommended
bands / light weights / mat
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Sample Week
Week 1 of 4-week program
Sunday
FItIn3

A

Air Squat

3 x 0:30

B

DB Renegade Row

6 x 0:30

C

Dead Bug

3 x 0:30

Monday
FItIn3

A

Walking Lunges

3 x 0:30

B

Push-Up

3 x 0:30

C

Bicycle Sit-Ups

3 x 0:30

Tuesday
FitIn3

A

DB Power Clean

3 x 0:30

B

DB Shoulder Press

3 x 0:30

C

Plank Opposite Knee

3 x 0:30

Wednesday
FitIn3

A

Split Squat

6 x 0:30 @ 11.02 kg

B

DB Lateral Raise

3 x 0:30

C

KB Russian Twist

3 x 0:30

Thursday
FitIn3

A

SA KB Squat to Overhead Press

6 x 0:30

B

Running Man

6 x 0:30

C

Side Plank

6 x 0:30

Friday
FitIn3

A

Kettle Bell Deadlift

3 x 0:30

B

Standing Arnold Press

3 x 0:30

C

Push Pause Plank

3 x 0:30

Saturday
FitIn3

A

Air Squat

3 x 0:30

B

DB Chest Fly

3 x 0:30

C

Overhead Glute Bridge

3 x 0:30

Coach
More from CWF Performance & Fitness Coaching
coach-avatar Claire Whitworth

L3 Personal Fitness & Exercise Referral Coach | Nutrition for Sport and Exercise | Menopause and women's health programs

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Healthy | Strong | Fit

Empowering you to take control of your health - for just 10 minutes a day

Get Fit in 3 - Your 10 minute daily workout
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FAQs
Can I use this program at home?
Absolutely! A small space big enough for a mat is plenty.
Can I progress the exercises after the 4 weeks?
Easily! You are in charge - either lengthen the time (currently each exercise is at 30 secs) and / or increase your resistance!
When is the best time of day to FIt in 3
Are you a morning lark? or a night owl? I prefer rolling out of bed straight into some shorts and t shirt and hitting the mat. You may prefer a lunch break or a post work bash. Listen to your body
The Proof
verified-athlete-avatar Louise Mayeri

Weekly Training with Claire

Verified Athlete

"As a busy self employed mum, I've loved following this accessible program on the app & I now work with more strength training programs delivered by Claire, a specialist in women's health programs, training around my monthly cycle to manage fatigue and energy levels across the month. Amazing!"

Fit in 3 - Your 10 minute daily workout
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