Description
PMF 4-Week Fitness Booster Plan
Looking to improve your fitness outside of your regular training?
Our 4-Week Fitness Booster Programme is designed as an add-on plan to help you build your engine, improve work capacity, and increase overall conditioning in just four weeks.
This programme combines structured interval training, strength endurance, and full-body conditioning to help you push your fitness forward in a practical and manageable way.
If followed properly, alongside healthy diet and recovery habits, you should begin to notice improvements in:
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cardiovascular fitness
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recovery between efforts
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muscular endurance
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training confidence
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overall work rate
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potentially your VO₂ max
The programme includes 2 focused sessions per week, designed to fit around your normal PMF training.
Already got a PMF monthly subscription in place? Please get in touch to discuss adding this plan on.
Sessions use a mixture of:
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bodyweight exercises
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treadmill work
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rowing intervals
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slam balls
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powerbags
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dumbbells and barbells
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resistance bands
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bench-based exercises
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core training tools such as the ab roller
Some equipment may be required, but we can help with suitable alternatives or substitutions where needed.
This is ideal for anyone who wants:
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extra training structure
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improved fitness between classes
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a short-term conditioning boost
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a stronger aerobic base
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better all-round physical performance
Train smart. Build fitness. Boost performance.
What’s Included
✔ Personalised INDOOR / OUTDOOR 4-week training plan.
✔ One-to-one coaching support, either in person, or via our app.
✔ Strength and conditioning programming.
✔ Treadmill and rowing machine conditioning work.
✔ Free weights training guidance.
✔ Progress tracking and coaching feedback.
✔ BONUS: Access to 1 PMF outdoor group training session per week*
(*Excludes speciality courses, one-to-ones, workshops or external events where stated.)
Training Focus
Your programme may include:
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Strength development
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Cardiovascular endurance
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Functional fitness
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Core stability
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Conditioning circuits
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Rowing and treadmill training
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Progressive overload training
All sessions are scalable to your current fitness level.
Equipment Used
Training will likely utilise:
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Rowing machine
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Treadmill
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Free weights
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Functional training equipment
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Bodyweight training
- Bergans / Rucksacks
Who This Programme Is For
This programme is ideal for:
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Individuals wanting structured personal training.
- Anyone who needs a boost to their regular training schedule.
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Those preparing for fitness challenges.
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People looking to improve their physique and confidence.
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Anyone wanting accountability and guidance.
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Individuals looking to improve strength and endurance.
Why Train With PMF?
Personal training and group fitness sessions in Droitwich Spa
At PMF, we combine:
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Professional coaching standards
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Clear progression
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High energy group sessions
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Accountability and consistency
You’ll know what you’re training, why you’re training it, and how you’re improving.
PMF provides structured personal training and group fitness sessions in Droitwich Spa, combining strength training, conditioning and professional coaching to help individuals build long-term fitness and resilience.
Programme Duration
4 weeks
Designed to deliver meaningful improvements in:
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Strength
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Endurance
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Fitness
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Training consistency
Ready to Get Started?
Commit to 4 weeks of structured training and see what consistent, coached training can achieve.
✔ Join PMF.
✔ Train with purpose.
✔ See the difference.
