Before you start - here's a little pep-talk with some important advice...

The most common mistake among beginners is doing too much too soon.

In the first few weeks our bodies get very sore if we hit workouts too hard.

With our bodies stiff and in pain we're physically and mentally unable to exercise well - and probably thinking 'this workout stuff is just not for me'!

For beginners is there's no need to go hard to get great results - progress tends to come quickly as the body responds to simply being called upon to move more.

Effort is required, make no mistake, but it's about sticking to your plan and doing what you can at your current level, NOT beasting yourself.

There'll be days when you don't fancy it, on those days it's totally fine to go easy, take extra rests, sit parts of the session out - do whatever gets you through - just keep showing up so you build that habit.

Take at least two rest days per week. You may need more, so don't worry if you're not able to complete all five sessions over the seven days.

Each of these workouts uses one piece of equipment.

Here are some examples of what you can use instead if you don't have it:

• Kettlebell - Large bottle of water.
• Dumbbells - Tins or small water bottles.
• Band - Just do the exercises without a band or use any stretchy fabric e.g. old leggings or tights.
• Gym ball - Sit on something squishy like your sofa or bed. For moves where I lift the ball hold a cushion or pillow.

These work just as well, so don't stress it if you have no kit - have fun with it!

1. Kettlebell Workout

2. Band Workout

3. Dumbbells Workout

4. Gym Ball Workout

Next Steps

If you continue your membership after your 7-day free trial you're welcome to repeat these sessions until you're ready to move on to a longer term programme.

If you enjoyed workouts 1-5 check out the New Beginnings series.

Want more Stretch & Tone workouts? Prowl over to the Lythe Leopard series.

Once you're ready for a more challening programme take a look at 10 Week Transformation.

Anytime you need ideas, advice or guidance our friendly Facebook group is always there for you.