Arbrook PT’s Food and Exercise Plans

On this page you will find lots of plans to help you exercise on your own and guide you in your food choices. We aim to have something for everyone, from the hardcore eating and exercise plans to simple guidance plans.

Please be sure to read the descriptions carefully so you can judge whether or not a plan is suitable for you before you download it.

Please scroll down to view all our programs and plans

Eating Plans

Plan

Suitable for

Not suitable for

View/Download

Clean up your act

Eating Plan

Suitable for someone who wants to improve food choices but not looking for an extreme diet or extreme weight loss. This is also a long-term plan.

Not suitable for Vegetarian, Vegan or anyone with intolerances to dairy, nuts, and Eggs

5 x 500 Food Fast

Eating Plan

Suitable for someone who is look for fast weight loss and is comfortable with cutting back on calories in for a short amount of time.

Vegetarians can use this plan

Not suitable for Beginners, Vegans or for someone looking for a long-term eating plan. This plan should only be followed once a month for 5 days

Exercise Plans

Plan

Suitable for

Not suitable for

View/Download

No Equipment Home Workout

Exercise Plan

Suitable for someone who is new to exercise or has not exercised for a while and is looking for a quick 30-minute exercise plan to do at home. Very much a beginner’s guide

Not suitable for people looking for more advanced or intermediate workouts.

People with serious injuries who have been advised not to exercise.

Interval Home Workout

Excercise Plan

Suitable for intermediate to advanced people who are looking for a high intensity/ interval style workout to do at home.

Not Suitable for Beginners and people with serious injuries who have been advised not to exercise.

Zero to Hero 5KM Running Plan

Exercise Plan

Suitable for people who are new to running and would like to build up running endurance for a 5 KM distance.

Not suitable for intermediate or advanced runners and people with serious injuries who have been advised not to exercise.

Find the better you with Arbrook PT