Supreme Personal Training provides a comprehensive 12 Week Personal Fitness Bootcamp Training Program that is designed to push your physical limits and help you achieve your fitness goals. This intensive programme combines varied exercises, including weight training and interval workouts, to offer an all-round fitness regime. The trainers at Supreme are experts in their field, tailoring each session to your individual needs, ensuring you receive the maximum benefit from every workout.

What sets this bootcamp apart is the personalised approach taken by Supreme Personal Training. Whether you’re looking to lose weight, build muscle, or improve your overall fitness, this 12-week programme is crafted to deliver results. The trainers provide regular performance monitoring throughout the programme, offering real-time feedback and adjustments to ensure you stay on track. With Supreme Personal Training, you’re not just signing up for a bootcamp; you’re embarking on a transformative journey towards better health and fitness.


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What is a 12-Week Fitness Programme?

A 12-week fitness programme is a structured plan designed to help individuals achieve their fitness goals within a span of three months. It’s a popular duration because it provides enough time for noticeable changes to occur in one’s physique, stamina, and overall health when the program is followed consistently.

These programmes can be diverse, targeting different areas such as weight loss, muscle gain, or general fitness improvement. They typically include a mix of cardio, strength training, core exercises, and flexibility workouts. The intensity and specifics of the workouts often vary based on the individual’s current fitness level and their ultimate goal.

In addition to physical exercise, many 12-week fitness programmes also incorporate dietary guidance. This could involve following a specific eating plan or simply making healthier food choices. These combined efforts of regular exercise and a balanced diet can lead to significant transformations in one’s physical appearance and wellbeing over the 12 weeks.

One of the key benefits of a 12-week fitness programme is that it offers a clear structure and defined timeline, which can be highly motivating. It allows individuals to track their progress and see tangible improvements over time. However, it’s important to remember that everyone’s body is unique, and results may vary. The most important thing is to stay consistent, maintain a positive attitude, and focus on making sustainable lifestyle changes beyond the 12 weeks.

What Results Can You Expect With a 12-Week Personal Training Program?

If you’ve ever wondered about the potential benefits of a 12-week personal training programme, you’re not alone. Many people are curious about the kind of transformation they can achieve within such a relatively short time frame. Let’s dive into the science-backed results you can expect from dedicating twelve weeks to a personalised fitness regimen.

Physical Strength and Quality of Life

According to research, resistance and aerobic exercises included in a 12-week personal training programme have the potential to improve muscular strength and overall quality of life. For instance, a study conducted on breast cancer survivors demonstrated significant improvements in these areas after following a structured 12-week exercise plan. Read more about the study here.

Enhanced Athletic Performance

Athletes can also benefit from a 12-week personal training programme. A study conducted on experienced fencers revealed that a similar fitness regimen improved their movement time – an essential aspect of their sport. You can find the study here.

Harnessing Technology for Fitness

With the rise of digital health platforms, personal training has also gone online. These platforms offer 12-week programmes complete with instructions and video demonstrations, resulting in positive outcomes for users. Here’s an example of a study on a mobile health coaching platform.

Fitness Benefits for the Elderly and Adolescents

Age doesn’t have to be a barrier when it comes to fitness. A 12-week exercise training programme can bring about improvements in physical function among the elderly. On the other hand, adolescents with obesity can experience positive changes in their aerobic fitness, body composition, and blood lipid levels after a similar program. Read more about the studies here and here.

Psychological Impact of Exercise

Exercise isn’t just about physical fitness; it’s also about mental health. A 12-week endurance exercise programme was found to significantly reduce stress responses, underscoring the importance of regular physical activity for mental well-being. Here’s the study that delves into this.

The Role of Aquatic Training and Digital Care Programmes

Some 12-week personal training programmes incorporate unique elements like aquatic training or sensor-guided exercises. For example, an aquatic training programme improved the overall quality of life score for elderly participants. Meanwhile, a digital care programme for chronic knee pain, including sensor-guided exercises, positively impacted pain, mobility, and surgery risk. Read more about these studies here and here.

A 12-week personal training programme can lead to substantial improvements in your physical and mental health. Whether you’re an athlete looking to enhance your performance, a patient recovering from an illness, or someone simply wanting to boost your fitness levels, a well-structured 12-week programme can provide you with the tools and guidance you need to achieve your goals. However, it’s crucial to remember that the key to success lies in your commitment to the programme and maintaining a healthy lifestyle beyond the twelve weeks.

Average Cost of a 12-Week Personal Training Programme

Embarking on a fitness journey is an exciting prospect, but understanding the associated costs is essential. One popular choice for many fitness enthusiasts is a 12-week personal training programme. So, how much does such a programme typically set you back? In this article, we delve into the financial implications of a 12-week personal training programme, providing insights based on various industry reports.

The cost of a 12-week personal training programme can vary significantly, depending on numerous factors. Whether you opt for in-person or online training, it’s crucial to choose a programme that aligns with your budget, meets your fitness goals, and provides value for your investment. Remember, when it comes to fitness, you’re investing in your most valuable asset – your health.

Factors Influencing the Price

Factors Influencing the Price

Before we explore specific figures, it's worth noting that several aspects can influence a programme's cost. These include the trainer's experience and qualifications, your training location (a high-end gym or a local community centre), the number of sessions per week, and any additional services provided, such as nutritional advice or online support.

In-Person 12-Week Program Costs

In-Person 12-Week Program Costs

For face-to-face training, prices can fluctuate significantly. According to Jobicator, the average cost of a personal trainer in metropolitan areas can range between £45 to £90 per session.

Suppose you're planning two sessions per week. In that case, this could total anywhere between £1,080 and £2,160 for a 12-week programme. However, trainers may offer discounts for package deals, potentially reducing the overall cost.

Online 12-Week Program Costs

Online 12-Week Program Costs

With the rise of digital platforms, fitness has entered a new era. Online personal training programmes offer flexibility and convenience, often at a fraction of the cost of in-person sessions. For example, Trainiac provides custom-built workouts from a nationally certified trainer for around £75 a month.

Meanwhile, Straight Fitness offers a 12-week online programme for approximately £340. These programmes often include personalised strength training and weight loss plans, weekly progress reviews, and ongoing support.

Average Cost for 12-Week Personal Training Program Per Month

Average Cost for 12-Week Personal Training Program Per Month

The cost of a 12-week personal training programme can swing widely, primarily influenced by factors such as geographical location, the trainer's expertise level, and the specifics of the training plan. Let's consider an example. If your personal trainer charges £45 per hour and you choose to have two one-hour sessions per week, the total cost for a 12-week programme would sum up to approximately £1,080.

On the other hand, several online platforms offer structured 12-week programmes at fixed prices. For instance, an online platform provides a 12-week programme for £337. These online programmes could be a more economical choice compared to traditional face-to-face personal training, especially if you're comfortable with digital tools and remote guidance.

The Advantage of Paying Monthly

Most personal training programmes come with the option to pay monthly, which can often provide better value than paying per session or daily. For example, you might find programmes that charge around £225 per month for unlimited sessions, offering significant savings for those who train frequently.

Similarly, another programme offers 12 sessions (three sessions per week for a month) for £585. This turns out to be less expensive than if you were to pay for each session separately, highlighting the benefits of monthly payments.

of the group and the trainer's rates, it's not uncommon to see discounts of 30% or more compared to individual rates.

A Spectrum of Prices

It's important to remember that prices can fluctuate dramatically based on your location and the reputation of the personal trainer. In metropolitan areas, expect to pay between £45 and £90 per session. However, you might find a more affordable, experienced personal trainer if you live in a smaller town or city.

On the other hand, some pricing calculators suggest that you could charge a total of £342 per client for 12 sessions, or £486 under their system. Meanwhile, industry statistics indicate that the average cost of hiring a personal trainer varies from £22 to £94 per hour.

Further Monthly Discounts Through Group Bookings

Getting Further Monthly Discounts Through Group Bookings

Group bookings can also bring down the cost significantly. When you share the cost of a trainer among a small group, it becomes much more affordable per person. While the exact savings will depend on the size

The cost of a 12-week personal training programme can vary widely, but monthly payments and group bookings typically offer better value. Remember, investing in your health and fitness is a worthwhile commitment. Make sure to choose a programme that aligns with your budget and fitness aspirations.

The Return on Investment

The Return on Investment

While the initial cost of a personal training programme may seem high, it's important to consider the potential return on investment. Beyond physical transformations, you're also investing in improved mental health, increased energy levels, and potentially, reduced future healthcare costs.

A study published by the Journal of Sport and Health Science found that participants of a 12-week exercise training programme experienced improvements in both physical and psychological health, highlighting the holistic benefits of such a programme.

Cost of a 12-Week Body Transformation in London

Embarking on a 12-week body transformation journey is an exciting prospect. It promises dramatic results, improved fitness, and a boost in self-confidence. However, one aspect that often leaves potential participants wondering is the cost. In this article, we’ll delve into the specifics of a 12-week body transformation programme in London and its associated costs.

A 12-week body transformation programme is an investment in your health and wellbeing. While it comes with its costs, the benefits gained – improved physical health, boosted self-esteem, and potentially lifelong healthy habits – are invaluable. London, with its plethora of experienced personal trainers and state-of-the-art fitness studios, provides numerous options for those ready to embark on this rewarding journey. Your dream body transformation could be just 12 weeks away!

The Cost Breakdown

The cost of a 12-week body transformation programme varies greatly, largely dependent on factors such as the personal trainer’s expertise, the location, and the comprehensiveness of the programme. On average, you can expect to pay around £1,000 for a well-rounded programme.

Here’s a detailed breakdown:

Personal Training Sessions

Personal training forms the backbone of any body transformation programme. A typical plan might include three one-hour sessions per week. At rates of roughly £48 per hour, this would total approximately £1,728 for the 12 weeks.

Nutrition Guidance

Nutrition plays a crucial role in achieving desired body transformation results. Some programmes offer services of a certified nutritionist as part of the package. If not included, hiring a nutritionist could add an additional cost to your budget.

Additional Fitness Classes

To supplement personal training, you might engage in additional fitness classes. Again, these costs will vary depending on the type and frequency of classes.

Gym Membership

While some personal trainers have their own workout spaces, others might require you to have a gym membership. The cost of this will depend on the gym’s location and facilities.

Who Is a 12-Week Body Transformation Suitable For?

Fitness Enthusiasts

For those passionate about fitness and eager to push their limits, a 12-week body transformation programme offers a structured and intense routine to achieve dramatic results.

Individuals Seeking Rapid Results

If you’re looking for rapid improvements in a short time frame – perhaps for a wedding, holiday or special event – then this programme could be an ideal choice.

Those Needing a Lifestyle Change

If unhealthy habits have crept in and you’re ready to make a significant lifestyle change, a 12-week body transformation could provide the motivation and structure needed to kick-start a healthier lifestyle.

At-Home 12-Week Resistance Band Training Program

Resistance bands have gained popularity in recent years as a versatile and accessible tool for fitness training. But how effective are they when incorporated into a 12-week fitness training programme? In this article, we’ll delve into various scientific studies and research to shed light on the benefits of resistance band workouts.

The Evidence: Scientific Evidence and Research Studies

The Evidence: Scientific Evidence and Research Studies

Resistance bands have gained popularity in recent years as a versatile and accessible tool for fitness training. But how effective are they when incorporated into a 12-week fitness training programme? In this article, we'll delve into various scientific studies and research to shed light on the benefits of resistance band workouts.

Multifaceted Benefits for Various Populations

Research has shown that a 12-week resistance band exercise programme can offer numerous benefits across different populations.

For example, a study published in the Journal of Menopause found that postmenopausal women who underwent a 12-week resistance band exercise programme experienced improvements in ageing-related hormones, blood pressure, and body composition.

In another study, frail older adults who participated in resistance band exercises for 12 weeks showed improvements in muscle strength, endurance, and activities of daily living (ADL).

At-Home Convenience

Resistance bands also offer the convenience of at-home workouts. A study evaluating a 12-week exercise programme for brain cancer patients provided participants with exercise equipment, including resistance bands, for an at-home exercise programme, signifying the feasibility and effectiveness of such a programme.

Combatting Metabolic Syndrome and Osteosarcopenic Obesity

Moreover, resistance band exercise training has been proven effective in combating health issues such as metabolic syndrome and osteosarcopenic obesity. One study found that obese postmenopausal women who undertook a resistance band exercise training programme saw a marked improvement in their risk factors for metabolic syndrome.

Similarly, another study reported positive effects of resistance band exercises on cardiometabolic disorders in women with osteosarcopenic obesity.

Improving Cognitive Function and Balance

A study published in the Journal of Clinical Medicine discovered that a 12-week recreational activity programme that included resistance band exercises could improve cognitive function in older adults.

Meanwhile, a pilot study on a 12-week yoga intervention incorporating resistance band exercises showed improved balance and reduced fear of falling in older adults.

A 12-week resistance band fitness training programme can yield significant benefits. From improving physical strength and flexibility to enhancing mental health and reducing the risk of certain health conditions, resistance band workouts prove to be a cost-effective and versatile fitness solution. As always, it's crucial to choose a programme that aligns with your fitness goals and to consult with a healthcare professional before starting any new fitness regime.

Sample 12-Week Full Body Resistance Band Fitness Training Programme

Unleash your strength and flexibility with our “Elastic Empowerment” fitness programme. This 12-week full body resistance band training plan is designed to help you tone up, build strength, and improve overall fitness. Let’s get started!

Week 1-4: Building a Foundation

Warm-Up: Start each workout with a 5-minute warm-up consisting of light cardio exercises like jogging in place or skipping.


  1. Banded Squats: Stand on the band and hold the ends in each hand. Perform squats for 3 sets of 10 reps.
  2. Standing Chest Press: Anchor the band around a post and press forward. Perform 3 sets of 10 reps.
  3. Seated Rows: Sit on the floor with the band looped around your feet. Row backwards. Perform 3 sets of 10 reps.

Cool Down: End each session with a 5-minute cool down consisting of stretching exercises.

Week 5-8: Stepping Up the Intensity

Warm-Up: A 5-minute warm-up of light cardio exercises.


  1. Banded Deadlifts: Stand on the band and hold the ends in each hand. Perform deadlifts for 3 sets of 15 reps.
  2. Overhead Presses: Stand on the band and press overhead. Perform 3 sets of 15 reps.
  3. Bicep Curls: Stand on the band and curl upwards. Perform 3 sets of 15 reps.

Cool Down: A 5-minute cool down of stretching exercises.

Week 9-12: Power and Endurance

Warm-Up: A 5-minute warm-up of light cardio exercises.


  1. Lateral Band Walks: Place the band around your ankles and walk sideways. Perform 3 sets of 20 steps each way.
  2. Tricep Extensions: Hold the band behind your back and extend your arm upwards. Perform 3 sets of 20 reps.
  3. Bicycle Crunches: Lie on your back with the band around your feet and perform bicycle crunches. Perform 3 sets of 20 reps.

Cool Down: A 5-minute cool down of stretching exercises.

This 12-week resistance band fitness training programme is a versatile and effective way to enhance your physical fitness from the comfort of your home. Just remember, consistency is key, and it’s important to listen to your body and adjust the intensity of exercises as needed. Happy training!

Move to the Beat: The Cost of Dance Fitness Classes in London

Dance fitness classes are a popular way to keep fit and have fun at the same time. They can take many forms, from Zumba to ballet-inspired workouts, and are offered across a range of venues in London. But how much does it cost to attend these classes? Let’s take a closer look.

The cost of dance fitness classes in London can vary greatly, depending on factors such as location, class type, and instructor reputation. Whether you’re looking for a one-off drop-in class, a class pack, or a monthly membership, there’s a wide range of options to suit different budgets.

Remember, while cost is an important factor, it’s also essential to find a class that you enjoy and that meets your fitness goals. After all, when it comes to fitness, the best investment you can make is in yourself!


The Cost Spectrum

Drop-in Classes

Drop-in classes are one-off sessions that you pay for each time you attend. These are perfect if you prefer flexibility in your schedule or want to try out different classes before committing to one. In London, drop-in dance fitness classes typically cost between £10 to £20, depending on the studio and the type of class.

Class Packs

Class packs offer you a set number of classes for a fixed price, which can be cheaper than paying for each class individually. These packs usually range from 5 to 20 classes and can cost anywhere from £50 to £200. The more classes in the pack, the cheaper the cost per class.

Monthly Memberships

Monthly memberships allow unlimited access to classes for a monthly fee. Prices vary widely depending on the studio’s reputation, the number of classes they offer, and any additional perks included in the membership. In London, monthly memberships for dance fitness classes can range from £45 to £360.

Factors That Influence Cost


The location of the dance studio plays a significant role in determining the cost. Studios in more affluent areas of London, such as Chelsea or Kensington, may charge more than those in other parts of the city.

Class Type

The type of dance fitness class can also affect the price. For example, specialised or niche classes like pole dance fitness or aerial silks may cost more than more common classes like Zumba or hip hop.

Instructor Reputation

Instructors with high qualifications or celebrity status can command higher prices for their classes. If a well-known fitness instructor is teaching the class, you can expect to pay a premium.

Finding Your Rhythm: Best Days and Times for Dance Fitness Classes

When it comes to dance fitness classes, timing can be everything. But with a myriad of options available, how do you decide on the best days and times to attend these classes? Choosing the best days and times to attend dance fitness classes depends largely on your personal schedule and preference. Whether you’re an early bird, a mid-day mover, an evening enthusiast, or a weekend warrior, there’s a dance fitness class out there for you. Remember, consistency is key in any fitness regimen, so choose a schedule that you can stick to. Let’s break it down and find the schedule that works best for you.


The Early Bird: Morning Classes

For many people, getting their workout done first thing in the morning is the ideal way to start their day. Dance fitness classes typically start as early as 6 am, catering to those who like to jump-start their metabolism before heading to work.

Advantages of Morning Classes

  • Kickstarts your metabolism: Exercising in the morning can help boost your metabolism, burning more calories throughout the day.
  • Energises your day: Dancing in the morning can set a positive tone for the rest of your day.
  • Consistency: Mornings are generally less prone to schedule disruptions, ensuring regular attendance.

Afternoon Delight: Mid-day Classes

Mid-day dance fitness classes, usually around lunchtime, offer a great way to break up the day. These classes can help shake off any mid-day sluggishness and recharge your batteries for the afternoon.

Advantages of Mid-day Classes

  • Smaller class size: Mid-day classes often have fewer participants, which can mean more individual attention from the instructor.
  • Breaks up the day: A mid-day workout can serve as a refreshing break from work or daily chores.

After Hours: Evening Classes

Evening dance fitness classes, typically scheduled after work hours, are perfect for those who prefer to wind down their day with some energetic moves.

Advantages of Evening Classes

  • Stress relief: Dancing can be a great way to relieve stress after a long day at work.
  • Social aspect: Evening classes often draw a larger crowd, offering more opportunities for socialising.

Weekend Warriors: Weekend Classes

Weekend dance fitness classes are popular with those who prefer to keep their weekdays free. These classes are usually scheduled in the late morning or early afternoon, providing a fun and active way to spend your weekend.

Advantages of Weekend Classes

  • More time: Without the rush of a weekday schedule, you can take your time to enjoy the class and even try longer or more challenging sessions.
  • Family-friendly: Many studios offer family-friendly classes on weekends, making it a fun activity for the whole family.