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Twelve Fitness

What is TWELVE?

SUITABLE FOR ANY AGE, GENDER, FITNESS CONDITION

The new world class tailored fitness program that utilises advanced training principles to deliver maximum results. Results guaranteed. Twelve empowers you with the framework to enact the change, and finally highlights ways to make your transformation journey as successful as possible. The program lasts for 12 weeks and it can be repeated during the year. There are 3 customisation programs tailoring to your needs. The programs are:

TOTAL FITNESS

  • WEEKS 1-3 GENERAL PHYSICAL PREPARATION /THE FUNDAMENTAL

  • WEEKS 4-7 TRANSITION PHASE

  • WEEKS 8-10 DYNAMIC PHASE / MAXIMAL RESULTS

  • WEEKS 11-12 ACTIVE RECOVERY TRANSFORMATION

HYPERTROPHY

  • WEEKS 1-3 GENERAL PHYSICAL PREPARATION /THE FUNDAMENTAL

  • WEEKS 4-7 TRANSITION PHASE

  • WEEKS 8-10 DYNAMIC PHASE / MAXIMAL RESULTS

  • WEEKS 11-12 ACTIVE RECOVERY TRANSFORMATION

STRENGTH

  • WEEKS 1-3 GENERAL PHYSICAL PREPARATION PHASE

  • WEEKS 4-6 BASIC STRENGTH PHASE

  • WEEKS 7-9 STRENGTH AND POWER PHASE

  • WEEKS 10-12 PEAKING PHASE

CARDIO DAYS AT TWELVE

Watch it

WHAT IS INCLUDED

  • 4 Training days/week

  • 3 Customized nutrition plans

  • 4 Body composition analysis

  • Personalized trucking folder

  • The Twelve t-shirt

  • Events / Lectures / Final awarding party

Frequently Asked Questions

What is included?

12 weeks duration, all ages any gender, 4 training hours/week, 12 people in each group, customized nutrition, the Twelve manual, Before and after photos, body analysis and measurements, video presentation of the daily workout, speeches, talks, workshops, special events given from health and fitness professionals and experts, online support, networking, teamwork.

How many days of training?

4 times per week for 12 weeks.

What are the training days?

Monday, Wednesday, Thursday , Friday

What are the available group hours?

Morning: 06:30-07:30, 07:74-08:45
Evening: 18:30 19:30, 19:30-20-30

Is the diet customized?

Yes. A personalized nutrition plan is given on each phase of a program after a meeting with the program nutritionist.

How much does it cost?

450 euros per person for the whole package. There are 2 options for payment: full payment or in 2 instalments (200 euros & 250 euros). If you are a returning member the cost of the program is 350 per person for the whole package if paid in advance, or 2 instalments (200 euros & 200 euros).

When does this starts?

September 30th 2019 / 1st Training Day.
December 22nd 2019 / Completion day.

Can I come with a friend?

You may always start a program with a friend. It’s a great motivation and support.

Can i skip a workout?

No skipping is allowed only if there is a serious health issue or travel.

Is this program only for those who wants to loose weight?

No, the program refer to any level of fitness, athletes, gender and age.

Do I Need to Take Dietary Supplements?

You do not need dietary supplements unless you have a documented vitamin deficiency. For those who eat a balanced diet, there is no evidence that muscle-building supplements, including protein powders and amino acids, build muscle mass (Clarkson 1998; Eichner et al. 1999). The few supplements whose muscle-building potential is supported by research (e.g., creatine) are effective mostly in elite athletes who have undergone many years of training (Eichner et al. 1999).

When will I see results?

Results are based on individual effort, determination, persistence and commitment to the program.

I’m a performance athlete. Will this program be a challenge for me?

Yes, the program provides enough challenge for the athletes as well.

I don't enjoy exercise / cardio / lifting. How can I learn to love it?

Getting good at pretty much anything involves doing boring things over and over again to make progress. It doesn’t matter what it is. It doesn’t matter if you find it boring. If you want to be good, you have to do that stuff so you can do the really fun stuff well. And you have to do it in some capacity every day whether you feel like it or not.
Same thing with strength training, or cardio or anything else. You will learn to enjoy the program by working hard, commit yourself to it, and socialize for 12 weeks.
If you want to get good results in the realm of fitness, this is something that you’ll have to figure out how to accept and move past. If you let your consistency and effort in your workouts be dictated by how much you enjoy them, you’re not going to get good results.

Can I still benefit if I am not physically flexible?

A limited range of motion through a joint or joints can limit the exercises you can perform and can lead to injuries. In most instances, there is an underlying cause to the limited range of motion. Joining the program and with the help of our professional trainers will help identify the cause(s) and work to increase your flexibility and mobility using specific movements and exercises.

How difficult is the training? I am afraid I cannot keep up.

You will be exercising at your own pace under the close supervision of your trainer. Most of the exercises will be new to you therefore you will start slowly and work your way up. 

I have a health issue, can i still exercise?

Yes, but it will depend on your condition and medical clearance may need to be provided by your doctor. If you have a specific medical issue, please email the details in confidence to [email protected] and attach a copy of your doctor/physio clearance letter to this email.

Come in, join us, and see what sets us apart!