Fitness Plan - Pre-Workout
Fitness Plan - Pre-Workout
Fitness Plan - Pre-Workout
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 - Post-Workout
Fitness Plan - Post-Workout
Fitness Plan - Post-Workout

Welcome to the Advanced Fitness Plan!


For those who have been working out consistently and are looking to increase the intensity — and results — the advanced plan is for you. If you're an amateur in exercising, I advise you to look into other levels, as this plan is more suitable for athletes and those who are used to intense workouts and have years of fitness experience under their belt. Everyone is different so don't be afraid to modify the workout or switch to a different level to fit your needs.

The advanced fitness plan places more emphasis on weights rather than on resistance bands. Unless you have a variety of weightlifting equipment at home, it is better to do this routine in the gym. You can hire a personal trainer to help you out. Here is our Mercola Personal Trainer to walk you through the advanced level:

Your workout frequency is definitely a notch higher than the intermediate level, with at least five times per week. Your routine includes:

  • Two days of Strength Training
  • One day of Functional Training
  • Two days of High-Intensity Interval Training
  • Two days of rest, sauna sessions or meditation

Here's a workout schedule you can follow:

Monday

Monday - Strength

Tuesday

Tuesday - HIIT

Wednesday

Wednesday - Functional Training

Thursday

Thursday - Rest

Friday

Friday - Strength

Saturday

Saturday - HIIT

Sunday

Sunday - Rest