The Cheats & Eats Programme Fitness Plan

Follow The Cheats and Eats Lifestyle Programme Fitness Plan for the next three weeks. Six out of seven days are structured movement days. To achieve the best results, aim to complete the full programme three times a week, making sure you have an active rest day in-between. Each week the programme will increase slightly in intensity.

If you are not quite ready for this increase, simply repeat the week you are on as many times as you need before moving to the next level. At the end of the three weeks we have created a Cheats and Eats System Maintenance Fitness Plan. This final plan is of a similar structure to the previous three weeks, but includes a few additional exercises.

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Cheats & Eats System Fitness
Active Rest Cheats & Eats System Fitness
Active Rest Cheats & Eats System Fitness Plan Social Cardio - Finding Your Flow Day Off

Active rest or recovery simply means ‘lower level’ movement. Great examples of active rest are walking, swimming, stretching, yoga and Pilates. One day a week is allocated to ‘social cardio’. Great examples are cycling, a game of tennis or going to a Zumba class.

Follow along to the full workout with Wellbeing and Fitness Expert Nicola Addison.

The Warm Up

Warming up is incredibly important and is often overlooked. The warm up prepares the brain and body for what is to come during the workout.
Slowly increasing the heart rate, and in turn your blood flow, will help mobilise the joints and lengthen the muscles. A good warm up also reduces the chance of injury.

The Cool Down

Another important element of your workout. It is essential following your workout to decrease intensity levels to bring down your heart rate and ultimately bring your body back to a restful state. Cooling down and completing some dynamic stretches will aid recovery by returning the muscles to their normal length, will help any muscles soreness, will help reduce levels of lactic acid in the blood and will generally help your body along with its repairing and recovery process.

Week 1

Week 2

Week 3

Week 4



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