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, 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