Fit Like A Fighter

MPOWERment

1 customer review  


Sample this plan:

Goal: Weight lossStaminaSpeedGet fit

Description: 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!

Sport: Other

Level: Intermediate

Duration: 1 week

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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).
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.
Advanced
This plan is designed for those who have some training under their belt. Whether you aim to compete against the clock and others, or simply want to push yourself to new levels, this will give you the tools to BE competitive. Power-speed, tempo-speed and endurance based training included. From road to trail running, this 3 x per week plan will help you be competitive. Take 2 days off between these sessions and each session will be between 45 minutes and 90 minutes.
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.
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.
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!
Beginner
This is a 1-week plan with 3 sessions of 30-minutes each, including moves easily done from the comfort of your home (a set of light to medium dumbbells is needed, plus a mat for comfort)! Work your upper body, lower body, and core, with a nice cardio blast included to spike the heart rate & burn more calories!
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.
Beginner
This is a week long workout plan for individuals that are unable to get into the gym. This plan requires no equipment, simply push yourself using your body weight. This is also ideal for people that travel for work, or stay at home moms. If you need a good quality sweat but cannot get to the gym, this plan is for you!

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