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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

Exercise Examples

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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