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  1. Beginner
    This is a 1 week plan for beginners. It consists of 3 sessions that last 15 minutes each. This plan uses body weight movements that will help tone and tighten your core. You can do this plan anytime anywhere!

  2. 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.

  3. 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.

  4. 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

  5. Intermediate
    This is a 1 week plan that contains 3 high intensity interval sessions which you wont need any equipment for as it is designed to be done with just your bodyweight. All can be done in your hotel room, the hotel gym, in a park or anywhere you have a little space!

  6. 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.

  7. 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.

  8. 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.

  9. 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.

  10. Intermediate
    This is a workout plan for every health seeker, beginner to advanced, consisting of various intervals that will help you increase both your speed and endurance when tackling hills, bridges, inclines. It includes work that can be done on a treadmill, outside, or in any gym setting. We will work using HR zones and perceived rate of exertions according to your max effort. Maximizing your ability to take on various incline grades will also increase your efficiency on a flat surface. This plan will get your heart, your lungs, and your muscles ready for the hills.

  11. Beginner
    The Knee-Rehab program is designed to rehabilitate knee issues from indeterminate pain, a knee injury, or to continue your recovery process following surgery or physical therapy. Part one of the Knee-Rehab training plan is a one week program focusing on myofascial release of the legs, hips and back. You will need a full round foam roller for this program. With the holistic approach of the Knee-Rehab training plan, not only will your knee feel better , your whole body will feel and move better. So what do you say? Grab your foam roller, "Take a knee" and let's get started!

  12. Beginner
    This is designed to be a plan for after your workout to help you maintain flexibility. This plan can be repeated week after week because stretching is critical to health.

  13. Beginner
    This plan is a one week plan that can be repeated. It is intended to be workouts you do before your shower/getting ready in the morning. These are good ones to incorporate in daily life to simply get healthy quickly. Each session is no more than 10 min and is meant to get your heart pumping to start the day.

  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. 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.

  16. 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.

  17. 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.

  18. Intermediate
    This plan is for Triathletes who wish to take that step up in performance to become competitive in their races. It is 8 weeks in duration and this plan is week 1. We will progressively push your limits and apply positive stress to enable you to become faster, more confident and ultimately more competitive in your chosen sprint triathlon. You will be undertaking Swim, Cycle and Run sessions in this plan and occasionally doing 2 sessions in a single day back to back as a brick session. 6 sessions in week 1 with one rest day between sessions 4 & 5.

  19. Intermediate
    VO2 Max boost for cyclists is a one-week plan designed for intermediate level cyclists. This plan is perfect for cyclists looking to step up intensity, increase power at VO2 max capacity or to get fit on a time crunch. The plan consists of 3 sessions, each 45-60 minutes in length, with the workload progressively getting more challenging as the week goes on. Use this plan as a stepping stone to build VO2 and to progress to a month long build to keep improving cycling fitness.

  20. 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.

  21. Intermediate
    This 1 week plan for Intermediate level will focus on the overall increase of muscle mass and strength through 3 1 hour sessions and the use of heavy compound lifts and accessory work. This plan is to be done in a gym and will employ the use of Barbells, dumbells, and machines.

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

  23. Intermediate
    This plan is 20 minutes each day, that are high intensity intervals to get your heart rate up quickly. This plan consists of 3 sessions, for ideally Monday, Wednesday and Friday. This plan can also be repeated if you would like to do cardio every week!

  24. Beginner
    This is a 4 week program for beginners with 3 sessions a week that last 20-30 minutes each. Sessions consist of body weight exercises that you can do any place to build strength. No equipment needed!

  25. 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.

  26. 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.

  27. 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.

  28. 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.

  29. Beginner
    This is a one week beginners guide to weight training. This plan includes 3 sessions that are 30 minutes long each. This plan is meant to build confidence in the gym so you will continue to go! Confidence is key when it comes to working out, so this guide will help educate, and motivate you to be the best version of yourself! This is a body weight plan, however weights can be added to every exercise. Join me in your fitness journey!

  30. 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.