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​​WHAT'S INCLUDED

• EXCLUSIVE ACCESS TO OUR 12-WEEK ONLINE TRAINING PROGRAM - A comprehensive, easy-to-follow plan. You can repeat the 12-Week Training Program as many tiimes as you'd like as long as you are an active member. (1:1 Personal Training sold separately)

• A structured, systematic, periodized integrated training program that can be done at home or in a gym setting. This program is very similar to what I use with my 1:1 personal training clients

• Hybrid Training Program that combines all forms of training in one system, including:

  • Flexibility

  • Cardiorespiratory

  • Core

  • Balance

  • Plyometric

  • Resistance Training

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12-WEEK PLAN

For 12 weeks, you will perform “Undulating Periodization” (a form of “hybrid training”) in which all three workout types (stabilization, strength endurance, and muscular hypertrophy) are performed concurrently each week / month to minimize boredom and continually improve on all three adaptations at the same time.

 

In addition, cardiorespiratory training will be used in conjunction with the integrated training program to help weight-loss clients expend additional calories and improve health and overall fitness. Cardiorespiratory training should be performed each week and can be done on the workout days (or any other day during the week, depending on the client’s schedule).

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The 12-Week Plan demonstrates a 3-day-per-week workout plan with scheduled Strength Training Workouts each week on Day 1, Day 3, and Day 5 (i.e., Mondays, Wednesdays, and Fridays). Cardio is programmed each week on Day 2, Day 4, and Day 6 (i.e., Tuesdays, Thursdays, and Saturdays) but can be done on the workout days or any other day during the week depending on the client’s schedule.The Daily Plan shows exactly what to do in each workout, including exercise demo videos, sets, reps, suggested intensity / weight, rest periods, coaching tips, modifications / substitutions, etc.

 

SAMPLE WEEKLY PLAN

• Day 1: Strength Training Workout #1: Stabilization Enduranc​e Workout​

• Day 2: Cardio: Stage 1 Workout (Up to 30 Min)

• Day 3: StrengthTraining Workout #2: Strength Endurance Workout

• Day 4: Cardio: Stage 2 Workout (15-30 Min)

• Day 5: Strength Training Workout #3: Muscular Development Workout

• Day 6: Cardio: Stage 1 Workout (Up to 30 Min)

• Day 7: Active Recovery

• SEE DETAILED SAMPLE WEEKLY PLAN

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For every workout, you will find the following:

• Exercise demo videos

• Sets

• Weight suggestions

• Reps

• Tempo

• Rest

• Substitutions, modifications, etc.

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WHAT EQUIPMENT YOU’LL NEED

Some of the workouts have exercises that utilize equipment found at all public gyms. However, I have included substitutions for those doing the workouts at home using dumbbells, bands, etc. Below is a list of suggested equipment. You can click on the links to find out where I purchased mine.

• At least 3 pairs of dumbbells - one "light" pair, one "medium" pair, one "heavy" pair (Most of my female clients start with 5 lbs., 8 lbs., and 10 lbs.)

• Stability Ball

• Plyo Box (or something 10-20" high to step up onto)

 

Optional equipment:

• TRX / Suspension Training System OR Doorway Pull up Bar (with bands for assistance)

• Weight Bench

• Barbell + Bumper Plates 

• Rack 

 

The Cardio Workouts can be done on a treadmill (or outside), stationary / assault bike, or rower.

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LOOKING FOR 1:1 PERSONAL TRAINING? CLICK HERE.

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