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  1. 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

  2. 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.

  3. 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.

  4. 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.

  5. 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.

  6. 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.

  7. 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!

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

  9. 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.

  10. 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.

  11. Advanced
    This is a 4-week section of a 16-week Marathon plan for advanced runners. It contains 2 tempo sessions, 2 interval sessions, and 1 long run session per week.

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

  14. 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.

  15. Intermediate
    This is a 1-month segment of a 3-month Ironman 70.3 cycling plan to achieve a distance of 90km.

  16. Advanced
    This is a 4-week section of a 16-week Ironman running plan. It contains 1 interval session and 1 long run session per week.

  17. 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.

  18. 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

  19. 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.

  20. 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.

  21. Advanced
    This is a 1-month segment of a 3-month Ironman cycling plan to achieve a distance of 180km.

  22. Beginner
    In this 12 session training plan you will start with 30 second running intervals and gradually work your way to running a full 30 minutes! Plan to get out for a walk/run 3 times each week. Warm up, cool down, and interval coaching will help you on your way to becoming a 30 minute runner. So make sure you have a good supportive pair of runners, choose your routes, and let's get started! Prior to starting any training program, it can be a good idea to check with your doctor or other medical professional, especially if you have concerns or a medical condition. Start safe!

  23. 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.

  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
    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.

  26. 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.

  27. 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.

  28. 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.

  29. 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.

  30. Beginner
    This is a sample week from our 2-month Half Marathon Plan for Beginners. It contains 1 tempo session, 1 interval session, and 1 long run session per week. Check the Plan Store for the full plan.