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  1. 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.

  2. Beginner
    Guided Meditation is a series of easy-to-follow commands that bring you to a state of vibrant stillness. Simply relax and follow the instructions. During the meditation your pulse will slow down, your body will relax and your mind become focused and calm. After the session, you'll feel invigorated. It includes 5 sessions of 18 minutes each: Healing Meditation, Higher Power Meditation, Potential Meditation, Quiet The Mind, and Serenity Meditation.

  3. 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.

  4. Beginner
    This is a 4 week program for beginners with 12 sessions total that last about 20-30 minutes each. Sessions consist of interval training for time and distance to go from being inactive to active in order to get fit, build endurance. This program can be completed outside of on a treadmill.

  5. Beginner
    This workout will improve your performance output while also increasing your metabolism. This is perfect for anyone looking to get leaner while also improving their anaerobic performance. Perform workouts 3 times per week in numerical order. Allow at least 24 hours of rest between sessions. Suggested schedule: Monday, Wednesday, Friday.

  6. 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

  7. Beginner
    This a 2 week High Intensity workout program for athletes of all levels. In this program you will get 3 sessions a week approximately 30 minutes each session. Each session will be uptempo, and will combine cardio with 3 rounds of various exercises. These workouts will not only burn fat and calories, it will also improve your overall strength . You will need a piece of cardio equipment such as, a bike, rowing machine, StepMill, jump rope or treadmill, as well as room for body weight exercises.

  8. Intermediate
    This one week plan for intermediate athletes and gym goers will get you prepared to lift like a true Olympic Sprinter! This 3 session plan will be a mix of lifts, plyometrics, and core training. You will need free weights, weight machines, kettlebells, and medicine balls.

  9. 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

  10. Beginner
    This is an introductory regime to get beginners familiar with the gym. Each exercise will be completed for 60 seconds and feel free to give yourself at max 15 seconds to rest and transition. Before you know it you will have more exposure to the gym then you ever realized.

  11. 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.

  12. Intermediate
    This plan contains 3 sessions of running ladder drills designed for improving speed and endurance for all types of runners. These drills can be done as needed and used as part of a regular training week. It is recommended to do these drills every 2-3 days for maximum benefits. These drills can be done on a treadmill or outdoors before or after standard training runs.

  13. 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.

  14. 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.

  15. Intermediate
    This is a 1 week plan for intermediate rowers that will consist of 3 sessions that are 20-30 minutes each with a focus on endurance and power. These sessions are a mix of rowing running and strength training to help you become a better, stronger and more efficient rower. You will need a rower, a treadmill and optional dumbbells.