The Fitness Remodel
General FitnessThis program is designed for anyone wanting to make the transition from a sedentary lifestyle into one a little more active. This program consists of 3 workouts per week, plus 2 bonus cardio activities on the off days. All movements are simple and geared towards beginners, but will definitely make you sweat if you put in the work!
Features3 sessions per week
Must use App app to view and log training
Program Training
Circuit
A
WARM UP 2-3 Rounds: 8 FIre Hydrants each leg 8 Donkey Kicks each leg 5 Windshield Wipers each side
Circuit
B
MAIN WORKOUT Set a timer for 10:00 and complete as many rounds as possible: 10 Box Squats (no weight, just squatting down to a low chair/couch) 10 Hip Thrusts 10 Reverse Crunches
Conditioning
C
Hip Mobility Cool Down 1
COOL DOWN 0:30 Knee Hug Stretch each side 0:30 Cross Body Hip Stretch each side 1:00 Hip Flexor Lunge Stretch each side 1:00 Frog Stretch
Conditioning
A
Nature Walk
Get outside and walk for 20 minutes! That's it! HELPFUL HINTS: Grab a dog and a good playlist/podcast to listen to and make it as enjoyable as possible
Circuit
A
WARM UP 2-3 Rounds: 8 Big Arm Circles each direction 8 Cross Body Arm Swings 5 Shoulder Taps each side
Circuit
B
MAIN WORKOUT 3-4 Rounds - 2:00 work followed by 1:00 rest: 10 Wall Push Ups 10 Scarecrows (no weight needed; just do the movement and really squeeze your shoulder blades at the top) March in place for the remaining time until the 2:00 round is up (make sure knees are getting all the way up to hip-height) HELPFUL HINTS: - The push ups and scarecrows should take you roughly 1:00, leaving you 1:00 for the marches - If the push ups and scarecrows are taking longer, cut back on the reps so that you have enough time to get the marches in
Conditioning
C
Shoulder/Wrist Mobility Cool Down 1
COOL DOWN 0:30 Wall Chest Stretch each side 0:30 Cross Body Arm Stretch each side 0:30 Quadruped Wrist Flexor Stretch 0:30 Quadruped Wrist Extensor Stretch 2:00 Prayer Stretch (Elbows Straight)
Conditioning
A
Nature Walk
Get outside and walk for 20 minutes! That's it! HELPFUL HINTS: Grab a dog and a good playlist/podcast to listen to and make it as enjoyable as possible
Circuit
A
WARM UP 2-3 Rounds: 8 Big Arm Circles each direction 8 Air Squats 5 Heel Glute Bridges w/ a 3 second hold at the top of each rep
Circuit
B
MAIN WORKOUT 4-5 Rounds at your own pace (rest as needed between movements and rounds): 20-30 second Push Up Plank (***to make easier, either go on knees OR place hands on wall/table for elevation) 10 Supermans 10 Prone Overhead Press (holding a PVC or broomstick is optional; you can also do it free-handed!) 5 Split Squats each leg (can have hand on wall, table, couch, etc. for support if needed!)
Conditioning
C
Hips/Thoracic Cool Down 1
COOL DOWN 2 Rounds: 5 90/90 Hip Rotations each side 0:30 90/90 Hip STRETCH (lean and hold) each side 5 Tread the Needle + Reach each side 0:30 Thread the Needle STRETCH (down and hold) each side
