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. On one day, you will be doing yoga , and on the other you will get up and walk as much as you can. Functional training exercises offer more than just improvements to your physical health, as they can positively impact other aspects of your well-being.

For an idea of what yoga poses you should do if you’re at the intermediate level, watch this video:

The intermediate yoga functional training day will consist of more poses that will be held for the same amount of time. You will repeat the sequence three times, providing 30 seconds for each pose.

  1. Warrior pose
  2. Foundation squat
  3. Child’s pose
  4. Upward facing dog
  5. Forward fold
  6. Cat-Cow
  7. Tree pose

How does yoga benefit your brain?

Yoga has withstood the test of time and is still being practiced throughout the years because it can be considered a type of moving meditation. Performing yoga positions entails full concentration, and allows your body and mind to become flexible. Studies have shown that yoga may improve your mental health by helping:

  • Reduce your risk for cognitive decline
  • Boost brain function
  • Provide an antidepressant effect that may help alleviate symptoms of various mental health problems

Add pep to your step by listening to your favorite tunes

If you suddenly find your walking routine lacking in the energy department, try making a playlist of your favorite songs and listening to them to make walking more lively, invigorating and effective. In 2016, researchers from the University of British Columbia discovered that listening to music, especially upbeat songs, while exercising may help you increase your speed, stay focused for a longer period of time, work on various fitness regimens and tackle the next level of fitness.1,2

When making your ultimate workout playlist, remember that variety is key. Try to pick multiple high-energy songs that will suit the workout you’ll about to do and allow you to move according to the beat.