AP and JJ's Fitness: From Beginner to Fit

Get fit, get strong, and run your first race, at any age, at home or in the gym.

From AP & JJ's Fitness, the team that trains people in all sports, this is the complete beginner-to-fit guide. It's written in plain English for anyone from 16 to their 70s. Whether you're starting from scratch, coming back after a long break or training for your sport, you'll find a clear, safe, step-by-step path to a fitter you.

Inside you'll find:

- Foundations that work: a readiness check, a proper warm-up, the basics of good form, progressive overload, rest and recovery, simple nutrition, and the habits that make fitness stick.

- Training methods explained: strength, muscle-building, HIIT, circuits, mobility, bodyweight versus gym, and conditioning for football, rugby, netball, boxing, tennis and more.

- A 53-exercise library: key gym and home moves, each with a clear 3D illustration, step-by-step instructions, coaching cues, common mistakes, and easier and harder options.

- A 12-week plan: three phases, 3 to 4 days a week, with a gym option and a home option for every session, weekly tables and a progress-tracking page.

- A complete running guide: go from your first walk/run to 5K, then 10K, then the half marathon, with week-by-week plans, pacing, kit, injury prevention and race-day tips from someone who has completed the Lincoln Half Marathon.

- Advice for every age: how to scale every session for older adults, with daily balance practice.

- Logbook pages, a glossary and a session tracker so you can see your progress.

No fads, no crash diets, no jargon. Just a proven plan, explained simply, that you can start today.

We train people in all sports. Continue your training with the AP & JJ's Fitness app at apjjfitness.com.

This book provides general fitness guidance and is not medical advice. Consult your GP before starting any new exercise programme.