Fitness Plan - Introduction
Fitness Plan - Introduction
Fitness Plan - Introduction
Fitness Plan - Beginner
Fitness Plan - Beginner
Fitness Plan - Beginner
Fitness Plan - Intermediate
Fitness Plan - Intermediate
Fitness Plan - Intermediate
Fitness Plan - Advanced
Fitness Plan - Advanced
Fitness Plan - Advanced
Fitness Plan - Resources
Fitness Plan - Resources
Fitness Plan - Resources

Plan Your Workout

Workout Introduction

Remember, for those who have been working out consistently and are looking to increase the intensity — and results — the advanced plan should be your choice. Everyone is different, so remember to use these workouts as guides and don't be afraid to modify the workout or switch to a different level to fit your needs. It's time to get started!

Workout Schedule

If you incorporate all the exercises I recommend, you will come up with a well-rounded advanced weekly workout plan like this:

Monday - Strength Training
Tuesday - Peak 8
Wednesday - Functional Training
Thursday - Rest
Friday - Strength Training
Saturday - Peak 8
Sunday - Rest

Exercise Logs

When you use and follow the exercise videos in this plan along with these exercise logs, you will be taking advantage of some of the most effective and efficient strategies. By printing the exercise logs and filling them out as you work out, you will become much more focused and time efficient with your fitness goals and plan of action.

Monday — Strength Training Day 1 — Repeat Sequence Three Times (30 Minutes)

  • Barbell Press on Bench
    Barbell Press on Bench
  • Unassisted
    Unassisted One Armed Curls
  • Reverse Curl with Weight Between Feet
    Reverse Curl with Weight Between Feet
  • Hang Cleans
    Hang Cleans
  • Decline Press with Dumbbells
    Decline Press with Dumbbells
  • Seated Unassisted Double Curl with Dumbbells
    Seated Unassisted Double Curl with Dumbbells
  • Hamstring One Leg Raises with Kettlebell
    Hamstring One Leg Raises with Kettlebell

Tuesday — Peak 8

  • Elliptical / Outdoors on Beach Running
    Elliptical / Outdoors on Beach Running

Wednesday — Functional Training — Repeat Sequence Three Times (30 Minutes)

  • The Founder
    The Founder
  • Foundation Squat
    Foundation Squat
  • Good Morning
    Good Morning
  • Windmill
    Windmill
  • Woodpecker
    Woodpecker
  • Back Extension
    Back Extension
  • Foundation Plank
    Foundation Plank
  • Foundation Plank
    Adductor-Assisted Back Extension
  • Child's Pose / Kneeling Founder
    Child's Pose / Kneeling Founder
  • Lunge Stretch
    Lunge Stretch

Thursday — Rest

Friday — Strength Training Day 2 — Repeat Sequence Three Times (30 Minutes)

  • 1 armed dumbbell row on bench
    One Armed Dumbbell Row on Bench
  • Traditional Barbell Squat
    Traditional Barbell Squat
  • Standing Barbell Press
    Standing Barbell Press
  • Crunch and rotation with dumbbells
    Crunch and Rotation with Dumbbells
  • Pull-ups

    Pull-ups
  • Dumbbell Triceps Extension
    Dumbbell Triceps Extension
  • Sissy Squats
    Sissy Squats
  • Kneeling 1 armed dumbbell raise
    Kneeling One Armed Dumbbell Raise
  • Weighted V-Ups
    Weighted V-Ups

Saturday — Peak 8

  • Elliptical / Outdoors on Beach Running
    Elliptical / Outdoors on Beach Running

Sunday — Rest