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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 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.

  5. 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.

  6. 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.

  7. 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.

  8. 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.

  9. 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.

  10. 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!

  11. 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.

  12. 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

  13. 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.

  14. 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!

  15. 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.

  16. 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).

  17. 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.

  18. Beginner
    If you're new to working out, you'll never be at the gym wondering what to do again? There is no better way to build a foundation for fitness than with Full Body Workouts. Full Body workouts utilize compound or multi-joint movements to burn maximum calories, build lean muscle mass and develop strength, all while helping you lose fat. Full Body workouts also ensure that you create a balanced physique, eliminating strength imbalances, uneven definition and poor posture. This 1 hour workout is developed to help you build a solid, strength training foundation and develop consistently good form. Once you learn the basics and master this Full Body workout, you can progress to more difficult fitness challenges. A comfortable pair of Gym Shoes, Weight Lifting gloves and a Lifting Belt for back support are Recommended for this workout.

  19. Intermediate
    This is an introductory week to sandbag training for intermediates. Training with items such as sandbags will increase your functional fitness and prepare your body for everyday life. The time for each workout will vary depending on the person as it up to everyone to work at a pace that is hard and also attainable for them. You will need a sandbag, kettle bells, a rower, and a tall box, sturdy table or the back of a pickup. I hope you enjoy this training plan. You can get a sandbag from several places online. I Recommend brute force sandbags, as they are tough as nails and guaranteed for life. You can also find videos on YouTube to make your own. Use a weight that is challenging but will still allow you to complete the workout. This 1 week plan consists of 4 workouts, and one optional instructional workout. You can split it up however you like, just make sure to take 3 days for rest or active recovery. If you are unfamiliar with sumo deadlift high pulls or sandbag box stepovers, you can utilize the instructional workout

  20. Intermediate
    This one week plan for intermediate weightlifters consists of 3 45 minute sessions designed to maintain muscle mass, size and strength while cutting weight. This workout is to be done in a gym and will require the use of weights as well as machines.

  21. Intermediate
    Are you in a training rut? Can't seem to beat your best 5K time no matter how hard you train? This training plan is designed to increase your turnover by recruiting your fast-twitch muscles, build endurance at a faster speed, increase leg power, shock your muscles out of its usual memory pattern of running and increase your mental strength. This workout plan can be completed on a track or a treadmill. This plan is not for the faint of heart. Get ready for that next 5K with this ultimate plan to drop time in no time. Continue with Week 2 for optimal results.

  22. Advanced
    Training with items such as sandbags will increase your functional fitness and prepare your body for everyday life. The time for each workout will vary depending on the person as it up to everyone to work at a pace that is hard and also manageable for them. You will need a sandbag, kettle bells, a rower, and a tall box, sturdy table or the back of a pickup. I hope you enjoy this training plan. You can get a sandbag from several places online. I Recommend brute force sandbags, as they are tough as nails and guaranteed for life. You can also find videos on YouTube to make your own. Use a weight that is challenging but will still allow you to complete the workout. This 1 week plan consists of 5 workouts You can split it up however you like, just make sure to take 2 days for rest or active recovery.

  23. Beginner
    This workout plan is great for a beginner and mom that wants to get into shape but doesn't have a whole bunch of time. This full body program could be done from the comfort of your own home using no equipment 4 sessions per week. It includes a warm up, and 6 exercises per workout that is done two times, taking a total of 20 minutes to complete. It is followed by a cool down stretch. It is 16 sessions long, this is the week one

  24. Intermediate
    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

  25. Intermediate
    Tabata Metabolic Finisher Pack contains three 4 minute Tabata workouts designed to be done at the end of any workout. Tabatas require 8 sets of 20 second work and 10 second rest intervals. These 4 minute finishers get your metabolism running so that you can continue burning fat post workout. They can be used daily and it is recommended that you alternate between the 3 tabatas per workout as you use them. This program requires no equipment and can be done in any gym setting, the outdoors or at home.

  26. Beginner
    This is a 1 week plan for beginners. It is a high intensity interval training (HIIT) workout that you can do at home or in the gym. It is designed to help you shed fat, build muscle, and work on your agility. This is a one-week plan with 3 sessions that include spurts of full on work followed by 30 to 60-sec of rest. For this workout you will need a pair of kettlebells or dumbells, a treadmill, and a jump rope. You will be doing each session one day and taking the next day off. For example: you will be doing a session on Monday, Wednesday, and Friday. You can also pair this workout with your regular workout routine as a high intensity cardio workout.

  27. Intermediate
    This is a 4 week training plan. Odd object training with items such as sandbags will increase your functional fitness and prepare your body for everyday life. The time for each workout will vary depending on the person as it up to everyone to work at a pace that is hard and also doable for them. You will need a sandbag, kettle bells,a rower, and a tall box, sturdy table or the back of a pickup. I hope you enjoy this training plan. You can get a sandbag from several places online. I Recommend brute force sandbags, as they are tough as nails and guaranteed for life. You can also find videos on YouTube to make your own. Use a weight that is challenging but will still allow you to complete the workout. Workouts should be completed 4 times a week with at least 24 hours off for recovery. This program should take you 4 weeks. However, workouts can be repeated as needed. If there are any exercises that are unfamiliar to you, you can utilize the optional instructional workout.

  28. Beginner
    This is a one week program for beginners that includes 3 sessions at 30-40 minutes each depending on your abilities - The plan consists of interval runs mixed with ladders of jumping jacks, pushups and situps. This workout program will get you on the road to fitness in a fun and active way. It can be done on a treadmill with space nearby for bodyweight exercises or outdoors. It is recommended to do the workouts every 2 days.

  29. Beginner
    Are you ready to lose weight? This is a 1 week plan for beginners. This plan is designed to help you lose body fat, and includes 3 sessions of 25 - 30 minutes. These consist of interval sessions of high intensity followed by recovery walking, mixed with some endurance training. This running plan can be completed outside or on the treadmill.

  30. Intermediate
    Interval training Using just a jump rope (or no jump rope you can always just pretend to hold one until you feel comfortable using one) and your body weight you will get a total body workout without even having to go to the gym! Starting simple and working out 3 times a week you will feel yourself gaining strength and toning up before you know it!