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28 Day Fitness Transformation Just In Time For Summer

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Summer is just around the corner and it’s time to get in shape.

Since I started in Lovin, around four months ago, I have done little to no exercise and I’ve eaten A LOT of food.

I used to go to the gym 4/5 nights a week but I reckon I’ve gone a total of 10 times since my start date here.

Now, it’s time for change.

One big thing for me was that, I wanted to step away from the gym for a while, try something new and get outdoors again.

After a quick search I found Movement Fitness which is group workouts in outside locations around Dublin.

Their sessions are high intensity interval training (HIIT) with a mix cardio, bodyweight and resistance based exercises. You can burn up to 500 calories per session and you’ll never do the same workout twice which keeps things interesting.

They are 45 minutes long, take place in Donnybrook, Ballsbridge and Stephens Green (Starting in May) five days a week and have classes in the morning and evening.

These workouts are perfect for all fitness levels and all exercises can be scaled.

For instance, a person with a higher level of fitness may do 30 push ups in 45 seconds while others may only get 15. Once you keep giving your most, you will get fitter.


My plan is to attend these classes 3/4 times a week along with a good diet in order to get the best results possible in 28 days.


Mainly, what I want to see is my fitness levels increase, more muscle tone and a little less body fat percentage.

Of course, this is only one month so I’m not expecting a huge change but just a good start on the upcoming beach bod.


On top of the 28 transformation with Movement, you can also sign up with Parallel Nutrition for a 28 nutrition plan, body measurements and pictures so I can keep track of my progress.

Here are my measurements from day one:

Height: 71cm

Weight: 76.9kg

Neck: 14.25cm

Waist: 33cm

Hips: 34.25

Fat Weight: 11.13kg

Lean Body Weight: 65.78

Body Fat %: 14.5

First Class

Time to dive in.

I played football up until about two years ago and I really underestimated how quickly you lose your fitness.

I was breathing worryingly heavily in the light jog warm up around the tennis courts. I wasn’t looking forward to what lay ahead.

The class was split into two parts, one circuit part and one sprinting.

Here’s what we did:

Sprint Session

  • Lunge out 10 feet
  • Lunge backward 10 feet to the start line
  • Sprint the entire length of the court (which is three tennis courts side by side)

We had to do as many of these as we could in six minutes.

Circuit session (45 seconds on, 15 seconds off)

  • Air Squats
  • Dumb Bell Push Press
  • Bag Punches
  • Kettle Bell Swing
  • Overhead Lunges With Plate
  • Plank Jacks
  • Bent Over Row With Weighted Bags
  • Medicine Ball Cleans

We repeated both of these sessions twice and ended with a team challenge. We paired up and had to see how many full length sprints we could get between us within four minutes.

I managed to get through even though I did feel a little sick at some stages but I never gave up and I’m glad I didn’t.

It was extremely difficult but extremely rewarding.

It felt amazing to be working out outdoors again and although I usually hate doing any sort of cardio, I really can’t wait to get back down for my next session!

Keep an eye out to see what changes can be made in just 28 days!

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