This is a great program to start your fitness journey. Easy to follow movements utilizing simple equipment found in any gym that will not intimidate or overly complicate even the novice. Focusing on building good movement patterns and strength to elevate you to the next level of your fitness journey.
A1
Air Squat
3 x 12
A2
Band Pull-Apart
3 x 12
A3
Jumping Jacks
3 x 12
B1
Leg Extension
15, 12, 10
B2
Lying Leg Curl
15, 12, 10
B3
Crunch
3 x 15
C1
Goblet Squat
15, 12, 10
C2
Russian KB Swing
3 x 15
C3
Bird Dog
3 x 10
D1
DB Lunges
15, 12, 10
D2
Hindu Squat
3 x 20
D3
Plank Jacks
3 x 20
E
Hollow Hold
A1
Push-Up
3 x 10
A2
Band Face Pull
3 x 12
A3
Dead Bug
3 x 10
B1
Hammer Curl
15, 12, 10
B2
Skull Crushers
15, 12, 10
B3
High Knees In Place
3 x 10
C1
Incline Bench Press
15, 12, 10
C2
Lat Pulldown
15, 12, 10
C3
Cossacks
3 x 10
D1
DB Lateral Raise
15, 12, 10
D2
Rear Delt Flyes
15, 12, 10
D3
V-Ups
3 x 15
E
Push-Up
2 x MAX
A1
Air Squat
3 x 12
A2
Band Pull-Apart
3 x 12
A3
Jumping Jacks
3 x 12
B1
Leg Extension
15, 12, 10
B2
Lying Leg Curl
15, 12, 10
B3
Crunch
3 x 15
C1
Goblet Squat
15, 12, 10
C2
Russian KB Swing
3 x 15
C3
Bird Dog
3 x 10
D1
DB Lunges
15, 12, 10
D2
Hindu Squat
3 x 20
D3
Plank Jacks
3 x 20
E
Hollow Hold
A1
Push-Up
3 x 10
A2
Band Face Pull
3 x 12
A3
Dead Bug
3 x 10
B1
Hammer Curl
15, 12, 10
B2
Skull Crushers
15, 12, 10
B3
High Knees In Place
3 x 10
C1
Incline Bench Press
15, 12, 10
C2
Lat Pulldown
15, 12, 10
C3
Cossacks
3 x 10
D1
DB Lateral Raise
15, 12, 10
D2
Rear Delt Flyes
15, 12, 10
D3
V-Ups
3 x 15
E
Push-Up
2 x MAX
NESTA and SSPC certified coach focusing on strength, stability, mobility, and functional fitness
Early 40s single mom/prior Cardio Bunny
Verified Athlete"“I never knew I was capable of this, and get to eat so much more!”"
Amazing weight loss transformation
Verified Athlete"“My life has changed in so many ways! I am capable of more than I ever thought!"
Found herself again after bad marriage
Verified Athlete"I could not have made this transformation with your guidance, support, and encouragement. I can't tell you how good it feels to have accomplished my long over-due goals, and I'm already setting new goals for myself."