Gym Anxiety Program | Intermediate | 4-Days

The Fitness Genie

Coach
Travis Murrells

This program is specifically designed for people with gym anxiety. It's designed to get people into the gym and slowly grow their confidence over time to be able to expand their comfort zone within the gym.

We're here to develop the habits of showing up to the gym, the comfort zone within it, the familiarity with the gym setting, where equipment/machines are, etc.

However, for now, the exercises are simplistic and for the intermediate program, they're designed to start introducing you to machines within the gym. Plus they're just $2 per workout. What's not to love about this program?

Please note all prices are in $USD

$48
Get Gym Anxiety Program | Intermediate | 4-Days
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Decreased Anxiety
Having a structured program to follow decreases anxiety because it takes care of the guess work required for what you're doing in the gym that day. You can simply show up, look at your phone, and you're done.
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Develop A Safe Space
The program isn't designed to absolutely smash your muscles and 'Guarantee a bikini booty in just 6-weeks!' It's designed to get you consistent with showing up at the gym, forming habits, grow our comfort zone, and making the gym a safe space for us to get away from the distractions of the outside world.
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Progress Over Perfection
This program series has been created with the intention of being a very successful 18-week long (Beginner: 4, Intermediate: 6, Advanced: 8) to get you both physical and mental results. While we're focusing on the big picture of decreasing gym anxiety, as a result of you just showing up and performing the movements, you'll also be seeing quality physical changes within your body.
Features
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Access to your coaches
Access to the client community filled with like-minded individuals as well as your coaches
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Programming 4 days per week
Quality exercise routines programmed each day to help us achieve our goals
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Weird, yet effective training cues
We have a very unique approach to training our clients, but the terminology we use gets the point across effectively & simply.
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
F*ck screenshotting excel... This app is intuitive, simple, and extremely user-friendly. Videos, reps, sets, instructions, everything you need.
Equipment
Required
Gym Membership
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Sample Week
Week 1 of 6-week program
Sunday
Week 1 Day 1

A

Cardio

1 x 15:00

B

Lock's Big 3

2 x 15

C

Seated Cable Low Row

3 x 12

D1

Push-Up

D2

DB Shoulder Press

3 x 10

E1

Bicep Curl

3 x 12

E2

Tricep Pushdown

3 x 12

F1

Plank

3 x 0:30

F2

Dead Bug: Just Legs

3 x 8

G

Cardio

1 x 5:00

Monday
Week 1 Day 2

A

Cardio

1 x 15:00

B1

Crab Walk

3 x 10

B2

DB RDL

3 x 10

C1

Incline Leg Press

3 x 12

C2

Reverse Lunges

3 x 10

D

Seated Leg Curl Machine

3 x 12

E

Leg Extension

3 x 10

F

Plank Shoulder Tap

3 x 12

G

Cardio

1 x 5:00

Wednesday
Week 1 Day 4

A

Cardio

1 x 15:00

B1

Lock's Big 3

2 x 15

B2

Seated Chest Press

3 x 10

C1

DB Shoulder Press

3 x 15

C2

Bentover DB Row

3 x 12

D1

Bicep Curl

3 x 15

D2

Tricep Pushdown

3 x 15

E1

Plank

3 x 0:30

E2

Dead Bug: Just Legs

3 x 8

F

Cardio

1 x 5:00

Thursday
Week 1 Day 5

A

Cardio

1 x 15:00

B1

Crab Walk

3 x 10

B2

DB RDL

3 x 10

C1

Goblet Squat

3 x 12

C2

Glute Kickback Machine

3 x 10

D

Seated Leg Curl Machine

3 x 12

E

Leg Extension

3 x 10

F

Russian Twist

3 x 15

G

Cardio

1 x 5:00

Coach
More from The Fitness Genie
coach-avatar Travis Murrells

The Master of Breakthroughs: King of the Anxious and Creator of Mindsets & Belief Systems

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This is the program I wish I had...

If you haven't heard my "57-second gym session" story, I advise you head over to TikTok and listen to it. I spent 60-minutes crying for a 57-second gym session, I was too anxious & didn't know what I was doing. But I knew I needed to change so I kept going

Get Gym Anxiety Program | Intermediate | 4-Days
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FAQs
Who is this for?
Someone who knows they need to make a change but not exactly sure where or how to start. Every time they come into the gym the anxiety of "What should I do?" creeps over them until they do 12-minutes on the treadmill and end up leaving.
What if I don't workout on a particular day?
The days that we've programmed for are just suggestions, you can pick and choose whatever day's you want to do, just simply swipe back to the day you want to do and 'start session' - the app will do the rest!
How do we communicate with the coach?
Via the free Discord community we have set-up! You can find it in the link in our bio on Instagram. (@thefitnessgenie) Post anything and everything you want in there, and feel free to reach out to us privately if you have any issues.
What do I do when I finish the 6-weeks?
I've designed this 'Anxious' series to be a 18-week long series. Once you're finished with this 6-weeks, you can either advance to the 'advanced' 8-week program or repeat the current program you have until you feel ready enough to move on.
Who is this NOT for?
Someone that has their gym routine down pat, they know where to go, how to warm-up, what reps & sets to do, how to overload, when to do cardio, doesn't mind being in the free weights section (aka big boys area. Which is a lie, but that's for another day)
How is this different from Laura's Mindful Movement program?
Laura's program is hands down better for reducing stress & anxiety markers, she has taken on extra learnings to be able to teach what she does now. If you're after anxiety reducing, go with her. This program is designed for 'gym anxiety' with the classic 'gym workout' in mind.
How is this different from the 'beginner' program?
This intermediate takes you from the 'dumbbells only' in the corner stuff, and sprinkles in some machine work such as the Leg Press, Leg Extension, Glute Kickback, Seated Row, & Pulldown, getting us more familiar with larger compound movements.

More from The Fitness Genie

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Gym Anxiety Program | Intermediate | 4-Days
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