BESTFIT TV’s first couple transformation premieres tonight March 17th at 8pm on FreeSports.

They live together. They work together. Now, they will train together. How will they make it?

The transformation one hour special follows the struggles of a married couple trying to balance work, life and personal time. Watch live on FreeSports via Sky 422, Virgin 553 and Freeview 64 or set record. We will witness the entire journey – from their first fitness test to the transformation reveal at the end of the show.

As promised during the TV show, here you will find their full training program.

WEEKS 1-5 | GYM SESSIONS

• 5-minute Warm Up
Treadmill (1 min walk 6km/h, 2 mins steady jog 9km/h, 1 min sprint 13km/h, 1 min steady jog 9km/h)
Or Bike (1 min spin low resistance 60rpm, 2 mins increased resistance 40rpm, 1 min same resistance 60rpm, 1 min spin low resistance 60rpm)

• HIIT Training – 30 seconds exercise / 30 seconds rest – Complete 4 circuits
High knees
Squats
Press ups
Lunges

• Dumbbell Strength – 1 minute exercise / 30 seconds rest – Complete 3 circuits
Exercise                        Simon                 Victoria
Chest Press                   16kg                     8kg
Bent Over Row              20kg                     12kg
Walking Lunges            14kg                      8kg
Clean & Press               12kg                      8kg
Deadlifts                        16kg                     12kg
Step Ups (R & L)           12kg                      8kg
V-sit Ups                        MAT                     MAT
Plank                              MAT                     MAT

WEEKS 1-5 | HOME SESSIONS

• Warm Up
Walk up and down the stairs 15 times

• HIIT Training – 20 seconds exercise / 10 seconds rest – Complete 5 circuits
High knees
Squats
Press ups
Lunges

• Bodyweight & Power Plate Workout – 45 seconds exercise / 15 seconds rest – Complete 3 circuits
Exercise
Power Plate Squats
Power Plate Lunges
Mountain Climbers
Star Jumps
Power Plate Press Ups
Power Plate Squat & Bicep Hold
Burpees
High knees
Cycle Kicks
Plank

WEEKS 6-10 | GYM SESSIONS

• 5-minute Warm Up
Treadmill (1 min walk 6km/h, 2 mins steady jog 9km/h, 1 min sprint 13km/h, 1 min steady jog 9km/h)
Or Bike (1 min spin low resistance 60rpm, 2 mins increased resistance 40rpm, 1 min same resistance 60rpm, 1 min spin low resistance 60rpm)

• HIIT Training – 30 seconds exercise / 30 seconds rest – Complete 4 circuits
High knees
Squats
Press ups
Lunges

• Dumbbell Strength – 1 minute exercise / 30 seconds rest – Complete 3 circuits
Exercise                        Simon                 Victoria
Chest Fly                        16kg                     8kg
TRX Pull                         20kg                     12kg
Power Plate Lunges    14kg                      8kg
Arnold Press                 12kg                      8kg
Deadrow                        16kg                     12kg
Pull Ups                         12kg                      8kg
Straight Leg Sit Up       MAT                     MAT
Plank & Ball Push    MAT/BALL          MAT/BALL

WEEKS 6-10 | HOME SESSIONS

• Warm Up
Walk up and down the stairs 15 times

• HIIT Training – 20 seconds exercise / 10 seconds rest – Complete 5 circuits
High knees
Squats
Press ups
Lunges

• Bodyweight & Power Plate Workout – 45 seconds exercise / 15 seconds rest – Complete 3 circuits
Exercise
Power Plate Squats
Body Drops
Power Plate Press Ups
Sprint on the spot
Power Plate Lunges
Burpees
Power Plate Tricep Dips
Cycle Kicks
Plank

For more workouts, visit our Workouts page.