Foundations to Fitness
TrueFit
General Fitness, Strength & Conditioning, Functional Fitness, Law Enforcement, Rucking**Are you tired of going to the gym every day and seeing no real progress? Are you looking for a workout program that will deliver fast and sustainable results? Look no further, because you have arrived! Our workout plans have worked with countless everyday athletes at our gym, and they will work for you too if you put the work in. We provide this without injury and burnout by programming intelligently. Our program is designed to fit into even the busiest of schedules. We program for the everyday athlete because that's the majority of us. We aren't looking to get to the games, we want to be functional and fit individuals who can still play with our grandkids when we're pushing 90. And the best part? You can complete our workouts from the comfort of your own home, no fancy gym equipment required! With our program, you'll see fast and sustainable results in just a matter of weeks. Our comprehensive fitness plans cover everything from conditioning to strength training, so you'll not only look great, but feel great too. So what are you waiting for? Start your fitness journey today with our comprehensive and results-driven workout program!
A
Rowing (TrueFit)
1 x 30:00
B
Run
1 x 30:00
A
Lower Body Squat Warmup (TF)
B
Box Squat
5 x 7 @ 70 %
C
RDL
4 x 8
D
Bulgarian Split Squat
3 x 12
E
TrueFit TRX Hamstring Curls
2 x 15
F
High/Low KB carry
@ 100
G
Deep Squat Breathing
1 x 2:00
A
Burgener Warmup
B1
KB Swing
6 x 0:30
B2
TrueFit Push-Up
6 x 0:30
B3
Banded Seated Row
6 x 0:30
B4
TrueFit Goblet Squat
6 x 0:30
B5
TrueFit Offset DB Farmers Walk
6 x 0:30
A
Ruck
A
Upper Body Mobility (squat university)
B
TrueFit Floor Press
5, 5, 4, 4, 3, 3
C1
TrueFit Pull Ups
4 x 8
C2
TrueFit DB Alternating Shoulder Press
3 x 12
D
Hexbar Shrug
3 x 8
E
Banded Tricep Pushdown
1 x 100
F
Deep Squat Breathing
1 x 2:00
A
Rowing (TrueFit)
1 x 30:00
B
Run
1 x 30:00
A1
Light Jog
1 x 5:00
A2
Dead Bug
3 x 10
A3
Burpee Broad Jumps
3 x 5
A4
Inchworm
3 x 5
B1
TrueFit Jump Rope
3 x 100
B2
TrueFit Power Cleans
3 x 20
C1
TRX Push-Up
1 x 100
C2
TRX Mid Row (TrueFit)
1 x 100
D
Deep Squat Breathing
1 x 2:00
A
Flexibility/Mobility Routine
Zac Pastore, NASM-CPT
Zac has been writing programs for over a decade, he was the owner of Capital Area Personal Training in Upstate NY before joining Travis to build TrueFit Performance and Recovery. Zac has coached countless everyday athletes on how to move well, lift heavy, and live fully. Zac is a former Law Enforcement Officer and programs for the tactical population as well as everyday athletes.
Travis Kirk, LAT, ATC
Travis graduated from Florida Gulf Coast University with a Bachelors degree in Science in Athletic Training. He is an expert in injury prevention and rehabilitation exercises. He is dedicated to improving peoples life with positivity and proper form. He has a passion for bringing out the best in his clients and joined Zac to build TrueFit Performance and Recovery.
We take great pride in being able to program for the everyday athlete, you get the culmination of years of training programs and mistakes made to bring you what works. It might not be instagram flashy, but it is effective. We program what actually works
Get Foundations to Fitness
Steve Dixon
Athletic Trainer
Verified Athlete"Zac and Travis are very professional, and have done an excellent job motivating me to get my fitness journey back on track. Thank You!"
