From Beginner to Winner

Peter Rizzardi

General Fitness
Coach
Peter Rizzardi

Does the gym feel intimidating to you? Do you go in on your own and not know what to do? This program is designed to help people like you have a better experience in the gym and reach your goals faster.

This six week program will teach you all the fundamental movements that are the base of any successful fitness routine. Each week things will be slightly made harder to insure you're improving and continuing to get closer to your goals!

In order to do this program you will need access to a basic gym with standard gym equipment. Ideally your gym will have dumbbells and strength machines. If these are not available, there is always options for other movements.

Take on this program and in 6 weeks you'll feel more confident in the gym, be stronger, fitter and have made fitness a consistent part of your lifestyle!

$15
Get From Beginner to Winner
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Get Stronger
In 6 weeks you will gain more strength through consistent progressions in the program.
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Improve Your Overall Health
This program is designed to improve your overall health, as it will help you gain lean muscle mass, burn body fat and improve your cardiovascular health.
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Less daily aches and pains
By getting stronger and improving the way you move, this program should help to lessen the amount of aches and pains you feel on a daily basis. The stronger you are and the better you move, the better you will feel and the better your overall quality of life will be!
Features
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Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer.
Equipment
Required
dumbbells
Recommended
basic strength machines
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Sample Week
Week 1 of 6-week program
Sunday
Week 1 Day 1

A

Cardio Machine of choice

1 x 5:00

B1

Two Legged In Place Pogo Hops

3 x 0:15

B2

Low Plank

3 x 0:25

C1

DB OR KB Goblet Squat

3 x 8

C2

3 Point Row

3 x 10

C3

Low Side Plank

3 x 0:15

D1

Staggered RDL

3 x 8

D2

Dumbbell Bench Press

3 x 10

D3

Supine Leg Lowers

3 x 16

E1

Lat Pulldown

3 x 10

E2

Rope Attachment Triceps Extensions

3 x 10

F

Cardio Machine of choice

1 x 10:00

Monday
Week 1 Day 2

A

Long Duration Low Intensity Cardio

1 x 0:20

Tuesday
Week 1 Day 3

A

Cardio Machine of choice

1 x 5:00

B1

On Ground Single Leg Hip Bridge

3 x 10

B2

Quick Steps

3 x 0:15

C1

R.D.L.

3 x 8

C2

Seated dumbbell overhead press

3 x 8

D1

Step Up

3 x 8

D2

Lat Pulldown

3 x 10

E1

Ab Crunch

3 x 10

E2

Seated DB Bicep Curl

3 x 8

F

Cardio Intervals

@ 0:15

Thursday
Week 1 Day 5

A1

Calf Raise

3 x 10

A2

Reverse Crunch

3 x 10

B1

Leg Extension Machine

3 x 10

B2

Incline DB Bench Press

3 x 8

B3

Oblique Side Crunch

3 x 10

C1

Hamstring Curl Machine

3 x 10

C2

Chest Supported Row Machine

3 x 10

D1

Alternating Lateral Lunge

3 x 16

D2

Half Kneeling DB Chop

3 x 10

D3

Beast Hold

3 x 0:25

Friday
Week 1 Day 6

A

Long Duration Low Intensity Cardio

1 x 0:20

Coach
More from Peter Rizzardi
coach-avatar Peter Rizzardi

I'm currently a gym owner and full time trainer. I've worked with all ages and fitness levels in my 15 year fitness career. I'm here to help you get stronger, fitter and enjoy working out!

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6 Weeks to becoming a stronger, fitter you!

Follow this program and in 6 weeks you'll be stronger, fitter and ready to keep building on your new abilities!

Get From Beginner to Winner
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FAQs
What equipment do I need to do this program?
For this program you will need dumbbells and ideally access to strength and cardio machines that most box gyms have. If you only have dumbbells you can still do the majority of the program.
What do I do after I complete the 6 week program?
My monthly program "Strong and Athletic Adults" is a great next step! with new workouts every month, you will continue to get stronger, fitter and enjoy working out!
From Beginner to Winner
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