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

Exercise Examples

Beginner

Monday — Peak 8 (20 to 25 Minutes)

  • Recumbent Bike
    Recumbent Bike

Tuesday — Rest

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

  • The Founder
    The Founder
  • Back Extension
    Back Extension
  • Adductor-Assisted Back Extensions
    Adductor-Assisted Back Extensions
  • Child's Pose / Kneeling Founder
    Child's Pose / Kneeling Founder
  • Lunge Stretch
    Lunge Stretch

Thursday — Rest

Friday — Strength Training — Repeat Sequence Two Times (30 Minutes)

  • Incline Pushup
    Incline Pushup
  • Dumbbell Squat
    Dumbbell Squat
  • Chest Fly with Resistance Band
    Chest Fly with Resistance Band
  • Reverse Lunge
    Reverse Lunge
  • Reverse/forward Lunge with dumbbells
    Lateral Row - Resistance Band
  • Shoulder Press - Resistance Band
    Shoulder Press - Resistance Band
  • Crunches
    Crunches
  • One Armed Row - on Bench or Chair
    One Armed Row - on Bench or Chair
  • V-Ups
    V-Ups

Saturday — Rest

Sunday — Rest

Intermediate

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

Advanced

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

Saturday — Rest