Goodbye Couch! Fitness is based on 5 basic exercises which slowly increase in difficulty as you progress through  the levels. As you move up the levels so does the challenge!

The plan includes 2 formats. 

• Booklet - Larger illustrations (as per image below).
• The travel friendly PocketCard format - the ultimate in portable fitness.  (as per image on right)

Each exercise has the number of repetitions to do - there is no time limit. Once you have finished the first exercise you progress straight to the next exercise immediately with no break and then followed by the third, fourth and fifth exercise.

The plan is an all round body workout and does not neglect any part of the body, including cardio vascular training. There is also a set of stretches  (not in the original 5BX) to do after exercising.

This plan is simple and works on the principle of overload, the exercises progressively get more challenging as your fitness levels, strength and flexibility improve.

Goodbye Couch! Fitness is great for all ages, both men and women, but not all levels are suitable for all ages. There is included a recommended maximum level for each age group. Not suitable for women who are pregnant.

Note: The above show recommended levels for age groups eg., if you are 35-45 we recommend doing each level for 3 days before moving to the next level and going no further than Chart 3 A+ level.

It is important, when doing  Goodbye Couch! Fitness to become as active as you can, but this does not mean that you need to do hours of exercise a day. All it means is to say goodbye to the couch and move more  like walking down to the shops instead of driving or playing catch or football with the kids outside or walking during your lunch break or taking the dog for a walk everyday. The more you move, the more energy you are using and burning up. This energy is not getting stored in your body and instead of your weight increasing (from a sedentary lifestyle), you should find your weight decreasing due to an increase in your energy output.