For taking on The Gleaner's Fit 4 Life 12-Week Lifestyle/Fitness Challenge, you can follow either of our workout programmes - beginner or advanced. Neither requires more than dumbbells and some space.

DUMBBELLS

All that is required for our resistance exercises are dumbbells. If you have access to other equipment, however, feel free to use them.

PROPER GEAR

Proper workout gear can go a long way in preventing injuries. Be sure to choose shoes designed for the shape of your feet.

USE YOUR PHONE

Use your phone to record your progress, time your exercises and sessions, and motivate yourself with music. 

(Check out the useful apps link: http://jamaica-gleaner.com/article/health/20170920/fit-4-life-useful-fit... [2])

Don’t forget to follow us on Facebook, Instagram, and Twitter, and tag your posts with #fit4lifeja; we’ll be looking out for them.

- Marvin Gordon is a fitness coach; email: marvin.gordon@physiqueandfunction.com [4]; yourhealth@gleanerjm.com [5]