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  1. Beginner
    This is a 15 min workout to be done 3-5 days a week. Equipment needed will be a Yoga mat, a step or gym equipment for the tricep dips, a towel, and a bottle of water. Exercises include: squats, lunges, planks, tricep dips, and climbers. The goal is to use a variety of movements that will work all the muscles in the body, giving a very effective work out in a shorter period of time.

  2. Beginner
    This training program is designed to use the body weight to increase cardiovascular endurance, muscular endurance, promote weight loss, increase stamina and overall performance, and increase muscle tone. All you will need is your body, a clear area to perform exercises, and a treadmill or open area for running. There are 3 sessions per week with one day of rest between each session: Session 1 is 32 minutes Session 2 is 46 minutes Session 3 is 30 minutes Total duration of 108 minutes

  3. Intermediate
    This is a 1-week plan for intermediate level weightlifters that consists of 4 60-minute sessions. It is designed to introduce the basics of classic bodybuilding by using a mix of heavy compound lifts to maximize growth as well as accessory work to increase the aesthetic aspect of your physique. This workout is to be done in a gym and is to be completed using weights, machines and cables.

  4. Intermediate
    This one week plan for intermediate weightlifters consists of 3 60 minute sessions focusing on growing the different sections of the back to give you the wide, thick and muscular back you've always wanted. This workout is to be done in a gym and will require the use of Weights as well as Machines.

  5. Intermediate
    This 1 week plan is designed to build those huge quads, monster calves and chiseled hamstrings and glutes you've always wanted. This plan consists of 3 60 minute sessions and are to be completed in a gym using a mix of machines and weights.

  6. Intermediate
    This is a one week plan for intermediate weightlifters consisting of 3 sessions of 45 minutes each focusing on heavy compound lifts and high volume isolation movements to help you grow your arms to awesome size. These workouts are to be done in a gym and will include the use of weights, cables and machines.

  7. Intermediate
    This 1 week plan for intermediate weightlifters consists of 3 45 minute sessions, and is designed to focus on strengthening and growing the three pushing muscle groups: Chest, shoulders, and triceps. These workouts are to be done in a gym and will require the use of weights, cables and machines.

  8. Beginner
    This program is designed to kick start your metabolism through 15-20 minute rowing workouts. Secure feet firmly in stirrups, bend hips and knees to 90 degrees. With arms extended and trunk flexed so shoulders are past hips, firmly grasp handle with both hands. Be sure to keep your core tight. The movement is accomplished primarily by your legs: keep your back flat, arms straight, and core tight as you drive your legs into extension. Just before your legs are straight, hinge at your waist and extend your torso to 90 degrees. At this point, finish off the movement with the assistance of your arms: bend at the elbows to pull the handle into your core. To recover, reverse the process. Straighten your arms, flex slightly at the waist, and bend your knees to pull your body back to the start position. We will time both the work-sets as well as your rest. Perform as many smooth, fluid strokes as quickly as possible.

  9. Beginner
    Hello! This KuaiFit plan will is week one of a four week plan designed to increase your My plan consists of distance-based intervals built to complete a mile within a certain time to crush your previous records. The program consists of 3 sessions per week and lasts around 25-30 minutes per session. A treadmill or flat surfaces outdoors are best for this program.

  10. Intermediate
    Whether you are just beginning to work out or highly trained and trying to reach the next level, this training program is for you. This program focuses on stressing both the aerobic and anaerobic energy systems to increase endurance, speed, and strength. A variety of running intervals differing in duration and intensity will be used with strength exercises integrated between reps. Exercises performed will include: Push up's, Sit up's, Burpees, Walking Lunges, Planks, and Squats. Workouts range from 30-45 minutes.

  11. Beginner
    This is a 1 week plan for beginners that includes 3 sessions, 20-minutes each, consisting of a mix of body weighted exercises as well as high intensity intervals, to jump start your weight loss. By the end of the week, you will start to feel stronger and see a positive change towards your weight loss goals. You can do this routine either at home, a gym, or outside.

  12. Beginner
    This is a 1 week workout with 3 different workouts. It is a HIIT style program using dumbbells. This program is for beginners.

  13. Beginner
    This is a 1 week plan to help you shape and sculpt your core. You will need either dumbbells or a medicine ball and a stability ball. This program is for beginners.

  14. Beginner
    This is a 1 week training program for beginners to sculpt, shape and tone your arms. All you need is a set of dumbbells.

  15. Advanced
    This is an intermediate to advanced plan to help you build your body for shape and function. You will train 4 days per week with the other days left for active recovery and rest. Be sure to fuel your workouts and eat for recovery. A sample training week would be Monday and Tuesday train, Wednesday active recovery cardio, sport, dance, yoga etc. Thursday train, Friday train, Saturday active recovery, Sunday is off. Each workout session should not take you more than 45 minutes to complete.

  16. Intermediate
    This Plan, part 1 of 4 coming soon,is an Intermediate 1 week training program with 4 sessions per week for those individuals looking to optimize muscle composition while shredding pounds of body fat. Realistically anyone can do this plan beginner,intermediate, even advanced lifters if you have the right mindset and work ethic of course. It incorporates high intensity with power lifting aspects. Access to a gym is essential given the fact that the program does involve various exercises using diversified gym equipment'which can range from squats to bench press.Remember that in order to maximize results a proper diet must be in place.Also it is imperative that the trainee do prior stretches to avoid risk of injury.Good luck and work hard to achieve the body of your dreams.

  17. Intermediate
    This is a one week plan for athletes of for anyone who is looking to switch up their training regimen to develop power and explosive strength. This plan will need to be done in a gym as you will need a moderate amount of equipment to complete this program.

  18. Intermediate
    This is an intermediate plan that will make you fitter, faster and more powerful which means stronger, leaner and empowered. You will need a jump rope, Thai bag or heavy bag, wraps and gloves. Use this plan 3 times per week on alternate days in addition to a resistance training plan for optimal gains. Rest at least one day per week and eat, sleep well EVERY day!

  19. Advanced
    This 5 session, week long plan is a gym plan which will need equipment such as barbells, dumbbells and cable machines to complete. This plan is geared toward the advanced weightlifter who's goal is to gain strength and to become more comfortable with heavier weights.

  20. Beginner
    This Beginner Run program is based on running specifically indoors on a Treadmill. It’s important for beginner runners to progress at a slow to moderate rate. Even though you are excited to start your new running routine, it’s key to not run too much, too soon. Be sure sure to only progress in mileage by a maximum of 10% weekly. It is also important to give yourself a recovery or easy week every 3rd or 4th week. Feel free to add in days of core work and or strength training to help you get even stronger.

  21. Advanced
    This is a 1-month segment of a 3-month advanced cycling plan to achieve a distance of 200km.

  22. Beginner
    The 4 Week Endurance Interval Training Plan is developed to build up athletic endurance through 12 sessions of run walk intervals that gradually increase stamina of running performance. This program can be done on a treadmill or outdoors. It is recommended to do the sessions every 2 days.

  23. Advanced
    This is a 4-week section of an 8-week Half Marathon plan for advanced runners. It contains 2 tempo sessions, 2 interval sessions, and 1 long run session per week.

  24. Beginner
    This is a 4 week plan for beginners that includes 12 sessions which are 20-30minutes each consisting of long runs, intervals and sprints to help you become a better runner! Sessions can be completed outdoors or on a treadmill

  25. Intermediate
    This is a 1-month segment of a 3-month intermediate cycling plan to achieve a distance of 100km.

  26. Beginner
    Shred fat with this 4 week HIIT plan for beginners. You will do 3 sessions per week of high intensity interval workouts. You will need a jump rope, a treadmill and a box or bench.

  27. Beginner
    Wether you're preparing for a Summer vacation or for a lifetime filled with health and wellness, this Lean and Tone training plan will get you feeling good and your body looking the best it ever has. This is week 1 of the beginner Lean and Tone training plan. You will start out with 3 sessions per week. Each session will focus on both upper body and lower body along with core. All you will need is a set of light to medium dumbbells, a resistance band, and a mat (which is completely optional). And don't think you're let off the hook just yet, each session will include some fun high-intensity circuit training to really get those calories burning and those curves showing!

  28. Intermediate
    This is an intermediate/advanced level, high intensity interval training for increasing endurance and speed. The short bursts of sprinting are perfect for fat loss and toning muscles. To complete each exercise you will need a treadmill or an area with hills or slopes. Each session is 20 minutes and great for regular cardio, fasted cardio in the morning or a post resistance workout burnout. There are three sessions in the week. Feel free to use ankle weights, or resistance bands for more intensity.

  29. Beginner
    This is week one of the beginner at-home band workout plan. The only equipment required is a set of resistance bands. This plan is easy on the joints, can be done anywhere, and will hit every part of your body to give you balance. Each workout will be approximately 30 minutes to be trained every 2 days. To use for subsequent weeks, you can increase the intensity by decreasing the number reps (8-10 instead of 12-15) but increasing the resistance by moving slower (for a count of 6-8 instead of 2-3 on each rep of an exercise).

  30. Beginner
    This is a 1 week plan that includes 3 sessions of approx. 30 min each. It is designed for weight loss and strength and it will prepare you to progress to my Body Toning Resistance program. An exercise mat is the only equipment you will need. This workout is perfect for home, gym or the park.