Embark on your fitness journey with our 3-week program—a perfect starting point for gym newcomers or those returning to the grind. Tailored for all levels, it’s your guide to regain momentum and embrace a healthier you.
A
Jog in place
1 x 5:00
B1
Band Monster Walks
1 x 20
B2
Band walk- Lateral
1 x 20
B3
Band Pull-Apart
1 x 20
C1
Air Squat
2 x 20
C2
Push-Up
2 x 10
C3
Plank
2 x 0:20
D1
Standing hamstring stretch
1 x 2:00
D2
Hip flexor Stretch
1 x 2:00
A
Walk
1 x 20:00
A1
Drop squats
1 x 20
A2
Seal Jacks
1 x 20
A3
Jumping Jacks (Basic)
1 x 20
B1
Alternating Bodyweight Lunge
2 x 10
B2
Bodyweight Glute bridge
2 x 20
B3
Mini band shoulder press
2 x 10
C1
Side Plank on Elbows
2 x 0:20
C2
Lying down leg raise
2 x 10
D1
Quad Stretch
1 x 2:00
D2
Butterfly Stretch
1 x 2:00
A
Walk
1 x 20:00
A
Basic Jump Rope
2 x 1:00
B1
Superman
2 x 10
B2
Fire Hydrants Forward Circle
2 x 10
B3
Fire Hydrants Backward Circle
2 x 10
C1
Dead Bug
2 x 10
C2
Bodyweight lateral lunge
2 x 10
D1
Band bent over row
3 x 10
D2
Banded curl
3 x 10
D3
Band OH tricep extension
3 x 10
E1
Downward dog
1 x 1:00
E2
Upward facing dog
1 x 1:00
E3
Frog stretch
1 x 1:00
E4
Pigeon Stretch
1 x 1:00
A one-time competitive athlete transformed into a performance coach, boasting a decade of expertise. Collaborating with individuals across diverse backgrounds, catering to everyone from professional athletes to post-physical therapy. Accredited personal trainer specializing in performance-focused fitness. My dedication lies in coaching and aiding individuals in achieving their aspirations.
We are looking forward to helping you start your fitness journey, don't hesitate to message in with any questions.
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