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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

Disponible en Español

Workout Introduction

Remember, if you have some recent exercise experience, you can go ahead and start with the intermediate plan. 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 these exercises I recommend, you will come up with a well-rounded beginner weekly workout plan like this:

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

Recumbent Bike
Recumbent Bike

Tuesday — Rest

Wednesday — Strength Training Day 1 — Repeat Sequence Two Times (30 Minutes)

Dumbbell Bench Press
Dumbbell Bench Press
Dumbbell Curls - Open and Hammer Grip
Dumbbell Curls - Open and Hammer Grip
Hamstring Curl on Yoga Ball
Hamstring Curl on Yoga Ball
Barbell Raises
Barbell Raises
Decline Pushups
Decline Pushups
Good Mornings with Dumbbells
Good Mornings with Dumbbells
45 Degree Row
45 Degree Row

Thursday — Functional Training — Repeat Sequence Two Times (20 to 25 Minutes)

The Founder
The Founder
Foundation Squat
Foundation Squat
Woodpecker
Woodpecker
Back Extension
Back Extension
Adductor-Assisted Back Extension
Adductor-Assisted Back Extension
Child's Pose/Kneeling Founder
Child's Pose/Kneeling Founder
Lunge Stretch
Lunge Stretch

Friday — Rest

Saturday — Strength Training Day 2 — Repeat Sequence Two Times (30 Minutes)

Barbell Row
Barbell Row
Over Head Extension Press
Over Head Extension Press
1 Leg Reverse Lunge
Reverse Lunge with Dumbbells
Reverse Grip with Barbell
Reverse Grip with Barbell
V-Ups
V-Ups
Deadlift - Barbell
Deadlift - Barbell
Skull crusher on Flat Bench with Barbell
Skull Crusher with Dumbbells
Squat with Dumbbell
Squat with Dumbbell
Seated Arnold Press with Dumbbell
Seated Arnold Press with Dumbbell
Bicycle Curls
Bicycle Curls

Sunday — Rest

Sources and References