This program is a flexible, efficient solution designed for busy professionals, working parents, and adults in their 30s and beyond who want to maintain muscular strength and cardiovascular health with minimal time investment. Following ACSM guidelines, this program helps you stay active and healthy with at least 150 minutes of weekly activity, supporting long-term fitness and wellness.
This program can be further customized for your needs through the Pillar Prep Team subscription.
If you're balancing a career, family, and life responsibilities, this program offers a realistic, sustainable path to fitness. Whether your summer goals include weight loss, muscle gain, improved energy, or general fitness, this plan adapts to your schedule, providing results without demanding hours in the gym.
This program is also ideal if you're preparing for a 5K race with limited training time. The strength training sessions are fully planned and periodized to plug seamlessly into any running or sports preparation program—no guesswork needed. Plus, the schedule leaves your weekends open for competitions, family time, or hobbies, helping you stay consistent without sacrificing what matters most.
We begin with a personalized evaluation of your current fitness level, injury history, and training needs. This allows us to tailor your workouts, minimize injury risks, and track your progress, ensuring every minute you invest brings maximum results.
To help you get even better results, you’ll also have access to the Athlete Resources Folder, available here: https://www.pillarprep.fr/challenge-page/athlete-resource?programId=5b214b81-c8f6-4b32-b808-1d9fe0433b0c&participantId=undefined
Access basic nutrition education, advanced sports nutrition strategies, recovery modalities, and essential health and safety guidelines tailored for different population, goals and special population such as women, youth, and older athletes to train smarter and stay healthier.
For more personalized support, visit pillarprep.fr to explore our GOLD plan.
A1
Stationary bike
1 x 10:00
A2
WORLD'S GREATEST STRETCH
1 x 10
A3
Active stretch routine
1 x 5
A4
Deep sumo squat with rotation
1 x 5
B1
Bunny Hops Forward
2 x 3
B2
Bunny Hops Lateral
2 x 4
C1
Back Squat
3 x 12
C2
Jump Squat
3 x 3
D1
Lat Pulldown
3 x 10
D2
Bench Press
3 x 10
E1
Split Squat
3 x 10
E2
Paloff Press
2 x 0:30
F
Rowing
1 x 1000 @ 5
A
Light Jog
1 x 5:00
B1
WORLD'S GREATEST STRETCH
1 x 6
B2
Inchworm
1 x 6
B3
Active stretch routine
1 x 5
B4
Mcgill Standing Hip circles
1 x 5
B5
Calf Stretch
1 x 0:30
B6
Single leg calf raise
1 x 12
C
Interval run
10 x 1:00 @ 6, 7, 7, 8, 8, 8, 8, 8, 8, 8
D
Light Jog
1 x 5:00
A1
Deep sumo squat with rotation
1 x 10
A2
Active stretch routine
1 x 5
A3
WORLD'S GREATEST STRETCH
1 x 5
A4
Stationary bike
1 x 5:00
B1
Romanian Deadlift
3 x 10
B2
Ab Curl
2 x 10
C1
DB Shoulder Press
3 x 10
C2
1-Arm DB Row
3 x 10
D1
Multiplane Lunge
2 x 5
D2
Multi directional jumps
2 x 2
E
Rowing
5 x 0:30
A1
Active stretch routine
1 x 10
A2
WORLD'S GREATEST STRETCH
1 x 10
A3
Stationary bike
1 x 5:00
A4
Star Jump
1 x 10
B
Rowing
2 x 10:00 @ 5
C1
Plank
2 x 0:30
C2
Side Plank
2 x 0:30
C3
Supermans
2 x 0:30
C4
Side Leg Raise
2 x 0:30
A
Light Jog
1 x 5:00
B1
WORLD'S GREATEST STRETCH
1 x 5
B2
Inchworm
1 x 5
B3
Active stretch routine
1 x 5
B4
Mcgill Standing Hip circles
1 x 5
B5
Calf Stretch
1 x 0:30
B6
Single leg calf raise
1 x 12
C
Interval run
6 x 2:30 @ 6, 7, 7, 7, 7, 7
D
Light Jog
1 x 5:00
Yasir boasts a decade of experience as a fitness coach. His holistic approach aims at enhancing physical and mental resilience, promoting productivity through skill development and sports-based fitness. Currently pursuing Sports Science and Coaching at UGA, he is a Certified Personal Trainer (NSCA-CPT) and actively competes in track & field while coching youth at a local track and tennis club.
Take control of your health today with our 16-week online program designed for busy individuals. With personalized guidance, efficient workouts, and practical nutrition tips, you'll achieve and maintain your fitness goals without sacrificing precious time.
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