Fit For Life

Britta Rael

Functional Fitness, Mobility, Strength & Conditioning
Coach
Britta Rael Kfir

Take the guesswork out of fitness with an easy to follow program that will strengthen your whole body, build your confidence, and help you create lasting energy so you feel great, inside and out. Join the Continuum and stay fit for life!

$49 / mo
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Save Time, Train Smarter
No more wasting hours scrolling workouts or class pass freebies. Every session is structured, efficient, and designed to get you results without eating up your day.
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Comprehensive & Clear Guidance
Know exactly what to do and when. Strength, mobility, conditioning, and recovery—delivered in a plan that makes sense and builds week by week.
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Learn & Grow As You Go
Start where you are and make steady progress with form checks and education opportunities provided by your coach, which will build your confidence and abilities the longer you stick with it.
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Belong to A Team
You’re not doing this alone. Join an awesome group of people with shared goals and good vibes that makes showing up and working hard way more fun!
Features
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Programming 4 days per week
Upper, lower, and full body sessions include strength, conditioning, and recovery protocols. Accessible and challenging for athletes of any level.
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Access to Video Library
Instructional videos to guide your practice so you can train with confidence & clarity.
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Expert Coaching & Communication
Experienced coaches who will hold you accountable and provide the structure and feedback you need to improve.
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Committed Teammates
A social network of like-minded athletes who will train, celebrate, and stick together!
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Delivered through TrainHeroic
Premium software that makes following the plan convenient, simple, and accessible anywhere.
Equipment
Required
Dumbbells // Resistance Bands // Stability Ball
Recommended
Foam Roller // Cable Machine // Floor Mat
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
W1 February Lower

A

Rowing

1 x 2:00

B1

Hip circles

1 x 0:30

B2

Wide Legged Forward Fold

1 x 0:30

B3

Glute Bridge

1 x 0:30

B4

Goblet Squat

1 x 10

C1

Trap Bar Deadlift

4 x 10

C2

Goblet Squat

4 x 12

D1

Goblet Lateral Lunge

3 x 10

D2

Stability Ball Hamstring Curl

3 x 12

E1

Assisted Hip Airplane

3 x 12

E2

Single Leg Glute Bridge

3 x 6

E3

Suitcase Carry

3 x 0:40

F

Adductor Rock Back Stretch

1 x 1:00

Tuesday
W1 February Upper

A1

Bent Over DB Fly

1 x 10

A2

Banded Lat Pull Down

1 x 10

A3

KB Halo

1 x 10

A4

Band Scapular Retraction

1 x 10

B1

Bench Press

4 x 10

B2

Chest-Supported DB Row

4 x 12

C1

Incline DB Bench Press

3 x 12

C2

Banded Row

3 x 15

D1

Cable Facepull

3 x 15

D2

Half Kneel Chop

3 x 10

E1

Bent Over Arm Swings

1 x 0:30

E2

Prone Crocodile Breathing

1 x 1:00

Wednesday
W1 February Conditioning

A1

Jumping Jacks

1 x 20

A2

Prying Goblet Squat

1 x 5

A3

Walkout Pushups

1 x 5

A4

Reverse Lunge to Halo

1 x 5

B

DB Standing Woodchopper

3 x 5

C1

KB swings

4 x 12

C2

Push-Up

3 x 10

D1

Rowing

6 x 1:00

D2

Medicine Ball Forearm Plank

6 x 1:00

E1

Feet Elevated Box Breathing

1 x 2:00

E2

Prone Psoas Release

1 x 1:00

Thursday
W1 February Full Body

A1

Jumping Jacks

1 x 0:30

A2

Band Scapular Retraction

1 x 0:30

A3

World's Greatest Stretch

1 x 0:30

A4

DeadBug

1 x 0:30

Circuit A

B

Complete THREE total rounds. Not for time. Focus on good form and smooth transitions between exercises. 1. KB Front Squat x 12 2. TRX Row (Or Inverted Row on Bar) x 12 3. Curtsy Lunge x 10 per side

Circuit B

C

Complete THREE total rounds. Not for time. Focus on good form and smooth transitions between exercises. 1. Alternating DB Press x 10/side 2. Single Leg KB RDL x 10/side 3. Bear Crawl x :30s

D1

Stationary Bike

6 x 0:40 @ 0:40

D2

Single Leg Overhead MB Reach

2 x 5

Saturday
W1 February Recovery

A1

Cat Cow

1 x 2:00

A2

Kneeling Thoracic Spine Rotation

1 x 2:00

A3

Shin Box Hip Extension

1 x 2:00

A4

Ankle Roll

1 x 2:00

B1

Single Leg Downward Dog

3 x 0:20

B2

Air Squat

3 x 10

B3

KB Windmill

3 x 5

B4

Lateral Lunge

3 x 6

C1

Single Leg Knee to Chest Stretch

3 x 0:30

C2

Cow Facing Pose/Shoulder ER IR

3 x 0:30

Coach
More from Britta Rael
coach-avatar Britta Rael Kfir

CYT Yoga Teacher, Yoga Alliance CPT Personal Trainer, American Council of Exercise XPS Sports Performance Specialist, EXOS AYI Senior AcroYoga Teacher, AcroYoga International YST Senior YogaSlacker Teacher, YogaSlackers RAD Mobility Practitioner, RadRoller PN1 Nutrition Coach, Precision Nutrition SF Bodyweight Coach, StrongFirst Ironman Athlete, Athletic Brewing Ambassador, Cyclist, Yogi

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Join the Continuum!

My goal is to educate, provide systems, accountability, and opportunities for you to discover what you're capable of so you can feel fit to live YOUR life!

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FAQs
Who Is This Program For?
Whether you're training for a 10K, building muscle mass, or reclaiming consistency after a stressful season, this program is designed for all athletes to feel stronger, perform better, and improve their capacity to be fit for life!
What should I expect in an average training session?
Each session begins with intentional warmups, followed by compound lifts and isolation exercises. Some phases will focus on hypertrophy(building muscle), others on strength and power (athleticism), and some on stam.ina (endurance). Sessions should take between 45-60 minutes to complete.
What if I miss a day or need to reorganize my training schedule?
You have control to move workouts using the three dots at the top right-hand corner! If you do other sports or need to miss workouts, you can prioritize what feels the most appropriate to you. If you miss a week due to illness, vacation, etc, just hop back in when you can!
How much interaction do I get with the coach(es)?
Coach Britta checks in on the team chat daily and will set weekly opportunities for those athletes who would like a form check. Expect her to guide, encourage, challenge, and train beside you!
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When you join a team you’re getting more than programming, you’re joining an online community.

Fit For Life
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