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

Functional Training


Allot two days a week for functional training exercises. At this level, you will do one day of yoga and one day of walking. They are just as beneficial as high-intensity and weight-bearing moves.

Yoga can give you a sound mind and body

Performing yoga moves not only will help you improve your balance and flexibility, but also can help enhance your mood, relieving stress and promoting better attitude and outlook. Yoga is also a low-impact exercise so it won’t jar your bones. It can be tailored to any fitness level. Watch the video below to see yoga poses you will do at this level:

Here is a recap of the yoga poses you will be doing during the beginner level functional training day. You will be repeating each sequence three times and allot 30 seconds for each pose:

  1. Mountain pose
  2. Upward facing dog
  3. Child’s pose
  4. High lunge pose
  5. Seated long-leg forward bend pose

Yoga exercises can deliver positive changes to your mental health as well. Various studies have discovered that yoga may:

  • Help people struggling with psychiatric disorders such as attention deficit hyperactivity disorder (ADHD), post-traumatic stress disorder (PTSD) and schizophrenia
  • Raise emotional resilience and anger-managing abilities among teenagers
  • Improve immune function
  • Boost sleep quality
  • Reduce risk for migraines, high blood pressure levels, heart disease and osteoporosis
  • May benefit people with atrial fibrillation (irregular heartbeat)
  • Decrease food cravings and promote weight loss

How Does Walking Benefit Your Health?

Studies have revealed that prolonged inactivity and sitting down may increase your body mass index, waistline and blood sugar level and cholesterol profile. Unfortunately, the average American spends between nine and 10 hours of their day sitting, while many office workers spend up to 12 hours each day in their chairs. To counteract this, you need to incorporate walking into your routine. This is an important tool in your arsenal to attain and maintain good health.

Walking for a minimum of 10 minutes may be a good place to start if you aim to maintain a healthy weight, lower disease risk and raise your productivity and creativity. If you find it difficult to walk this long , start slow but set goals that’ll encourage you to move more.

You can also take your walking habit up a notch by practicing grounding, or walking barefoot. This allows you to access an abundant supply of antioxidant-rich negative electrons that can lessen inflammation, which is typically caused by free radical stress-linked toxins, pollution, pesticides, processed foods and radiation.