Way back in late 2015, I embarked on Joe Wicks's 90 Day SSS plan for the first time. My results were pretty good, and overall I had a positive experience [1], but over the next three years, the weight slowly crept back on, and exercising dropped so far down my to-do list that I was half expecting my gym membership card to stop working.
My body and I needed a kick-start, so I found myself returning to The Body Coach. Joe and his team completely overhauled the meat-based plan at the beginning of 2018 [2], and a brand new vegetarian plan launched in June [3]. I was keen to see what this new and improved 90-day plan was like and if it addressed some of the issues I had with the first plan. I'm now almost at the end of cycle three, and I can't wait to share my experience with you, but before I do that, I thought I'd share some insider tips on what to expect when you begin. If you're thinking of giving this plan a go, keep reading to find out what you'll need to ensure success.
Update: Joe Wicks has launched another new plan since this review was written, called "The Graduate Plan" [4]. The information in this review is still accurate, however it does not include this newer plan option.
Sports Kit
You'll be working out five times a week, and you will get seriously hot and sweaty (especially if, like me, you end up on cycle three during a heatwave), so make sure you have plenty of stuff to wear while working out. Those with boobs will require a good quality, supportive sports bra as the workouts include a lot of jumping. If you're D+, I wholly recommend the wired one from Panache [5] (£42) or the Shock Absorber Support Bra [6] (£37). You'll also need a good pair of well-fitting trainers with good grip.
A Set of Dumbbells
For the new plan, Joe has created five workouts for each cycle, and during cycles 2 and 3, you'll need a number of different weights. If you're not working out at a gym with a full set, the most cost-effective way to do this is to buy a set of adjustable dumbbells. However, some workouts have very short rest times when swapping up or down is almost impossible, so individual ones, if you can afford them, are even better.
One of the most frequently asked questions on the Facebook group for the plan is "what weights will I need?" It honestly depends on your personal fitness levels. As someone coming to this from a very low level of fitness, I started using 2 x 4kg dumbbells and now use up to 2 x 8kg (though I often revert back to 5kg for shoulder presses). Joe uses anything from 6kg to 12kg depending on the cycle and the move — but bear in mind he does it all while talking and demonstrating!
A Decent Exercise Mat
Don't assume your old yoga mat will be up to the job when it comes to Joe's obsession with burpees, plank jacks, and mountain climbers. I shredded my first mat before I'd even finished cycle 1, and my second one [7] started to shed about 10 days into cycle 3. Neither of them were dirt cheap, but neither were they as pricey as Joe's own HIIT mats [8] (£45). Buying cheaper ones in the hopes they'll last may end up being a false economy so while I still think the branded one is overpriced, do your research and get a good one from the get go.
A Blender
Joe's big on smoothies, and if you're planning on trying some of the favourites (including the famous "PBJ" peanut butter and jam smoothie) you'll need a decent blender. Even if you're not into smoothies, you'll need it for other things, like tomato sauce and pancake batter, too. After my ancient blender gave up the ghost a week into cycle 1, I bought the Andrew James Fitness Jug Blender [9] (£38), which comes with blend-and-go cups for those days when I don't have time to sit down and eat breakfast.
A Well-Stocked Fridge and Freezer
The exact ingredients you'll need depend on which recipes tickle your fancy, but if you're looking to do this in an easy, cost-effective way, there are a few things I'd recommend stocking up on due to their versatility. Firstly, full fat greek or natural yoghurt: it's in the smoothies, it's in the snacks, it's even in the pizza (cycle 2, totally worth the wait). Next, eggs and cheese, because that opens up a whole world of quick omelettes and frittatas. I have a constant supply of chicken breast on hand, and I also keep my freezer full of bags of frozen chopped onion, spinach, and peppers, which I chuck into the aforementioned frittatas, as well as curries and pasta sauces.
Plenty of Food Storage
In order to stick rigidly to the plan, you'll need to prepare all your food, which means packed lunches (and in some cases, breakfasts and dinners, too). You'll probably be bulk-cooking some meals too, so make sure your kitchen cupboards are well-stocked with Tupperware, sandwich boxes, and food containers. The most useful ones I've found are Systema Salad Boxes [10] (£6), which have built-in compartments and tiny tubs for dressing, and Noodle Bowls [11] (£6), which are great for anything saucy that needs reheating. A good quality reusable water bottle with measurements marked on the side is also a good investment, as you'll be drinking a lot of water, and this will help you keep track.
Time to Plan
The minute your cycle 1 plan lands in your inbox, you'll want to go full steam ahead and begin immediately. But the easiest way to fail on this plan is to be unprepared. Take a breath, and read through the whole plan a couple of times so you really understand it. Then grab a notebook or planner (or start a spreadsheet) and plan out your first week of workouts, plotting the recipes you want to try around them. Shop for the ingredients, make sure your workout kit is good to go, order your protein powder (hint: Cinnamon Danish), and get rid of all the wine, chocolate, and other temptations you have hiding in the house. Now you're actually ready to start!