The #fitbychristmas participants. Who do you relate to the most?

So, we’re well and truly underway with the #fitbychristmas challenge and the three participants are being contacted on a daily basis focusing on correct nutrition, rest, training and mobility.

It’s a softly softly approach. so far week 1 has been focusing on good eating habits, an intro to general training and then focusing more on a personalised training plan.

Have a look at the three participants below and decide which one you can best relate to. Take their plan, run with it and get the same results. We’d love to hear from you!

If you have any questions on the movement patterns you can always check out this other article explaining them all in under 60 seconds. No excuses!

As always you can follow their progress on our instagram page or here on the site.

We’ve even been so good as to put all the relevant Workouts, Nutrition Notes and Training Plans in a Public Folder for you to use in your own training. Go visit it now and make sure to check back regularly as the guys progress with their training!

  • Measurements

    • weight 96.3kg

    • neck 32.5cm

    • arm 34.5cm

    • chest 112.5cm

    • abdomen 90.5cm

    • waist 105cm

    • hips 106.5cm

    • quad 57.5cm

  • Age: 32

  • Working Schedule: adhoc, regular travel included

  • Goal: Drop body fat and increase muscle tone and definition

  • Training Plan:

    • Personalised plan (see accompanying images)

    • Weekly mobility workout as posted by VKNGBuilt (here and social media)

    • Inter program days focusing on cardio and general workouts as posted by VKNGBuilt (here and social media)

  • Measurements

    • weight 105.8kg

    • neck 40.5cm

    • arm 33cm

    • chest 116cm

    • abdomen 104cm

    • waist 113cm

    • hips 106cm

    • quad 57cm

  • Age: 44 ‘but pass for 22’….However, Emma reckons it’s more 21

  • Working Schedule: EMT on long shift work. Both day and night shifts depending on roster. Training as a result can be limited

  • Goal: Drop body fat and get back to ‘original self’

  • Training Plan:

    • Personalised plan (see below images)

    • Weekly mobility workout as posted by VKNGBuilt (here and social media)

    • Inter program days focusing on cardio and general workouts as posted by VKNGBuilt (here and social media)

    • Home workouts in place of gym workouts where roster limits access to gym (Modified versions of the gym workout using home equipment)

  • Measurements

    • weight 71.7kg

    • neck 31.5cm

    • arm 31.5cm

    • chest 96.5cm

    • abdomen 81cm

    • waist 84cm

    • hips 99cm

    • quad 57cm

  • Age: 33 ‘but feels 103’

  • Working Schedule: On maternity leave to a 5 month old Ellie

  • Goal: Drop body fat after pregnancy. Increase muscle and core strength

  • Training Plan:

    • Personalised plan (see accompanying images)

    • Weekly mobility workout as posted by VKNGBuilt (here and social media)

    • Inter program days focusing on cardio and general workouts as posted by VKNGBuilt (here and social media)

VKNG BuiltComment