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YVETTEVFIT FIRST SET- 8 WEEK TRAINING GUIDE

YVETTEVFIT

Coach
YVETTEVFIT

Ready for your first set?

Discouraged you don't have a plan for the new year yet? Don't worry if you're just starting out, this is the plan for you. This guide was specifically designed for beginners to confidently master the fundamentals while progressing in mobility and strength overall. This complete beginner program can be started at home and can transition you into the gym comfortably while at your pace. There is nothing worse than wondering around the gym feeling like "what do I do next" or possibly getting injured because you aren't performing the movement correctly.

What's included:

-8 Week Training Guide

-Structured Mobility Routines

-Exercises video demo breakdowns

-Training cues and full instructions

-Included sets and reps to challenge yourself safely every week

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A program for the complete beginner
A beginner program truly meats for the BEGINNER. When you're just starting out it can be so intimidating to see the workouts online and think to yourself "how will I ever be able to do that?" There are progressions and fundamentals you must master before moving to more complex training. This guide was meant for you to understand fundamental movement patters so you can feel confident in the gym.
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A community of people just like you
Stay involved on social media and know you're not alone as many others are starting their journey right along side you. No more being ashamed of starting or starting over, the only right time is when YOU start. Tag @yvettevfit in all workout posts to stay connected and accountable with the group.
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A coach that understands you
Just like you I have been the beginner that had to start over again. This guide is the exact workouts and structure I followed to start my journey back to lifting and wanted it to be accessible to everyone. No more fearing injury at the gym, it's time you understand why you are moving the way you are.
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A program designed to help you MOVE
The complete beginner must master the fundamentals while incorporating mobility before and after their workout. The benefits of mobility are abundant and this guide was designed to help you start progressing with yours every week. Mobility and strength training go hand in hand to get you feeling stronger with a greater range of motion. At your pace you ill see your mobility increase each week.
Features
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Programming 6 days per week
3 full body workouts per week, 2 cardio and core days, structured mobility warm up and cool downs meant for complete beginners to master the basics
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Exercise Video Guidance
Quick instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Sweating over a PDF is last year. I will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Dumbbells // Smith Machine // Cable machine
Recommended
Yoga mat // Kettlebell
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1

A

Child's Pose to Cow

2 x 15

B

Quadruped Thoracic Rotation

2 x 15

C

Bird Dog

2 x 10

D

Deep Squat to Hamstring Stretch

2 x 15

E

Kneeling Lunge to Hamstring Stretch

2 x 15

F

Bodyweight Sumo Squat

2 x 15

G

Modified Push Up

2 x 15

H

Seated Cable Row

2 x 15

I

Assisted Split Squat

2 x 15

J

Thread the Needle Pose

2 x 15

K

Runner's lunge with torso twist

2 x 15

L

Seated Spinal Twist

2 x 15

M

Upper Trap & Neck Stretch

2 x 15

N

Garland Pose

2 x 15

Monday
Week 1 Day 2

A

Plank

2 x 00:30

B

Suitcase Carry

2 x 20

C

Cardio Options

Tuesday
Week 1 Day 3

A

Child's Pose to Cow

2 x 15

B

Quadruped Thoracic Rotation

2 x 15

C

Bird Dog

2 x 10

D

Deep Squat to Hamstring Stretch

2 x 15

E

Kneeling Lunge to Hamstring Stretch

2 x 15

F

Wall Hip Hinge

2 x 15

G

Assisted Reverse Lunge

2 x 15

H

Half-Kneeling Single-Arm Press

2 x 15

I

Superman Lat Pulldown

2 x 15

J

Thread the Needle Pose

2 x 15

K

Runner's lunge with torso twist

2 x 15

L

Seated Spinal Twist

2 x 15

M

Upper Trap & Neck Stretch

2 x 15

Wednesday
Week 1 Day 4

A

Plank

2 x 00:30

B

Suitcase Carry

2 x 20

C

Cardio Options

Thursday
Week 1 Day 5

A

Child's Pose to Cow

2 x 15

B

Quadruped Thoracic Rotation

2 x 15

C

Bird Dog

2 x 10

D

Deep Squat to Hamstring Stretch

2 x 15

E

Kneeling Lunge to Hamstring Stretch

2 x 15

F

Bodyweight Sumo Squat

2 x 15

G

Modified Push Up

2 x 15

H

Seated Cable Row

2 x 15

I

Assisted Split Squat

2 x 15

J

Thread the Needle

2 x 15

K

Runner's lunge with torso twist

2 x 15

L

Seated Spinal Twist

2 x 15

M

Upper Trap & Neck Stretch

2 x 15

N

Garland Pose

2 x 15

Friday
Week 1 Day 6

A

Plank

2 x 00:30

B

Suitcase Carry

2 x 20

C

Cardio Options

Coach
coach-avatar YVETTEVFIT

From athlete, to bikini competitor, to fitness coach I am passionate about spreading the gift of health and fitness to others. Throughout the years of maintaining relationships with my clients I have learned just how precious the ability to move our body truly is. I appreciate you for allowing me to be a part of your journey! Let's get moving together

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Growth, Movement, Discipline

" While it can be so overwhelming to know what to do at the gym allow this guide to help you. We are breaking down fundamental movement patterns and progressing each week to start understanding how and why we move. Let me be your partner on this journey to

Get YVETTEVFIT FIRST SET- 8 WEEK TRAINING GUIDE
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FAQs
How long does each session take?
Allow yourself around 60-70min on your full body workout days. Core/carry days take around 30 min
What if I can't do some of the stretches?
The mobility exercises are meant for beginners gauge their pain areas and focus on what need to be worked on. While the video demonstrations may seem intimating, work with your range of motion & never past the point of pain/discomfort. The goal is to progressively increase your range each week.
Can I complete this workout at home?
First two weeks can be done at home and then comfortably transitions you into the gym. As long as you have an open space, dumbbells, and a yoga mat, you are good to go.
What happens after the 8 week guide?
Options between personalized programming. every month or other specified guides will be your next option to keep your momentum going!
The Proof
verified-athlete-avatar Gabrielle

Athlete

Verified Athlete

"“I am a college soccer player and I needed to clean up my diet and stay in soccer shape during the offseason. After working with Yvette, I have gotten in the best possible shape for my soccer season, have developed much better eating habits, and lost 17 pounds in the process.”"

verified-athlete-avatar Sofia

Body Recomposition

Verified Athlete

"Training has become part of my daily routine now. At first, it was intimidating to be alone at the gym so working with Yvette has allowed me to feel much more comfortable in the gym atmosphere.. Knowing that tomorrow was another day in which I could better myself, motivated me, and still does.""

verified-athlete-avatar Lea

Lifestyle

Verified Athlete

"“Once my daughter started working with Yvette and started getting great results I was inspired to work with her too. Together my daughter and I have changed our lifestyles and bond over our health and fitness. As well, I am learning and appreciating my body and I look forward to every workout now."

YVETTEVFIT FIRST SET- 8 WEEK TRAINING GUIDE