A2L Membership
Add to Life
The Add to Life Training Membership is a simple design to help you move better and feel better. The goal in this program is to build functional strength, improve mobility, increase your metabolism and provide a challenging yet sustainable workout routine.
I truly want you to be able to have the resources needed to reach your health and fitness goals! This program is great if you are working out from home or the gym, whether you are just beginning or have been working out for a while - the Add to Life Training Membership will provide you with an effective plan needed to reach your health and fitness goals!
The workouts will take anywhere from 20-40 minutes depending on how long you rest between sets, warm ups, etc. The at home workouts will usually be shorter and are great for those who may have busy schedules, or anyone who’s on the go!
- 4-week training phases
- 5-6 workouts/week: strength, cardio, core, and interval training mixed in
- At home + gym workout option for each day
- Intermediate Based
A
Walk
B
Yoga Routine 1
Prep
A
In-Place Warm Up
1 Round: 1. Lateral Squat x 5 each 2. Split Squat x 5 each 3. Rotational Squat x 5 each 4. Single Leg Deadlift x 5 each 5. Toe Touch Squat x 5 each 6. Spiderman x 5 each *for balance - hold onto wall, table, chair, ect if needed
B1
Air Squat
3 x 12
B2
Hands Elevated Push Up
3 x 8
B3
Dead Bug
3 x 5
C1
Bodyweight Double Leg Glute Bridge
3 x 12
C2
1 KB/DB Suitcase Carry
3 x 20
C3
Alternating 2 KB/DB Gorilla Row
3 x 10
D
Walk
1 x 10:00
Prep
A
In-Place Warm Up
1 Round: 1. Lateral Squat x 5 each 2. Split Squat x 5 each 3. Rotational Squat x 5 each 4. Single Leg Deadlift x 5 each 5. Toe Touch Squat x 5 each 6. Spiderman x 5 each *for balance - hold onto wall, table, chair, ect if needed
B1
KB/DB Goblet Squat
3 x 12
B2
Yoga Push Up
3 x 5
B3
Dead Bug
3 x 8
C1
DB DL Hip Thrust
3 x 12
C2
1 KB/DB Suitcase Carry
3 x 20
C3
Alternating 2 KB/DB Gorilla Row
3 x 10
D
Walk
1 x 10:00
A
Walk
B
Interval Circuit Training
1 x 24:00
C
Jump Rope
D
Yoga Routine 1
Prep
A
In-Place Warm Up
1 Round: 1. Lateral Squat x 5 each 2. Split Squat x 5 each 3. Rotational Squat x 5 each 4. Single Leg Deadlift x 5 each 5. Toe Touch Squat x 5 each 6. Spiderman x 5 each *for balance - hold onto wall, table, chair, ect if needed
B
Hip Series
1 x 5
C1
BW Split Squat
3 x 5
C2
Plank
3 x 15
C3
Bird Dog
3 x 5
D1
DB Single Leg Hip Thrust
3 x 6
D2
3-way Quadruped Hip Extensions
3 x 3
D3
DB Bicep Curls
3 x 8
D4
DB Tricep Extension
3 x 12
Prep
A
In-Place Warm Up
1 Round: 1. Lateral Squat x 5 each 2. Split Squat x 5 each 3. Rotational Squat x 5 each 4. Single Leg Deadlift x 5 each 5. Toe Touch Squat x 5 each 6. Spiderman x 5 each *for balance - hold onto wall, table, chair, ect if needed
B
Hip Series
1 x 5
C1
1 KB/DB Suitcase Split Squat
3 x 8
C2
Plank
3 x 30
C3
Bird Dog
3 x 8
D1
DB Single Leg Hip Thrust
3 x 8
D2
3-way Quadruped Hip Extensions
3 x 5
D3
Lat Pull Down - Narrow Overhand Grip
3 x 8
E1
DB Bicep Curls
3 x 8
E2
DB Tricep Extension
E3
Bent Knee Hollow Rocks
3 x 12
A
Walk
B
Interval Circuit Training
1 x 24:00
C
Jump Rope
D
Yoga Routine 1
Prep
A
In-Place Warm Up
1 Round: 1. Lateral Squat x 5 each 2. Split Squat x 5 each 3. Rotational Squat x 5 each 4. Single Leg Deadlift x 5 each 5. Toe Touch Squat x 5 each 6. Spiderman x 5 each *for balance - hold onto wall, table, chair, ect if needed
Circuit
B
3-5 rounds: rest 60-90 seconds between rounds 1. 10 x Pause Air Squat Jumps (only jump if able) 2. 10 each leg x Step ups (with or without weight) 3. 10 seconds each x Side Plank (legs straight or bent) 4. 2 each leg x Lunge Matrix (with or without weight) 5. 5 each leg x Alternating Straight Leg Lowering (only lower leg as low as you can without low back up) REST (60-90 seconds) and repeat
Prep
A
In-Place Warm Up
1 Round: 1. Lateral Squat x 5 each 2. Split Squat x 5 each 3. Rotational Squat x 5 each 4. Single Leg Deadlift x 5 each 5. Toe Touch Squat x 5 each 6. Spiderman x 5 each *for balance - hold onto wall, table, chair, ect if needed
Circuit
B
3-5 rounds: rest 60-90 seconds between rounds 1. 10 x Pause Air Squat Jumps (only jump if able) 2. 10 each leg x Goblet Step ups 3. 10 seconds each x Side Plank (legs straight or bent) 4. 2 each leg x 1 KB/DB Lunge Matrix 5. 5 each leg x Alternating Straight Leg Lowering (only lower leg as low as you can without low back up) REST (60-90 seconds) and repeat
A
Walk
B
Interval Circuit Training
1 x 24:00
C
Jump Rope
D
Yoga Routine 1
Addison Stoller
I grew up always being a part of a team, playing sports and later competing at the D1 Collegiate Level for basketball. As a Certified Strength and Conditioning Specialist, with a degree in Exercise Science from Valparaiso University, I know that movement & nutrition are key components in pursuing a healthy lifestyle. Join the Add to Life Team and let's crush your goals!
When you join a team you’re getting more than programming, you’re joining an online community.
A2L Membership
A2L Membership
A2L Membership
