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This workout program is for those who workout at home and have a wide variety of dumbbells. It is for those who are NOT new to working out but need some direction or looking to get more results. It focuses on progressive overload so you're seeing progress week after week as your volume goes up. It is a full body program taking each joint through full range of motion. It is focused on hypertrophy or building muscle by getting specific numbers of reps and sets each week. This is a great program for those who are needing some kind of structure to their workouts or just don't know what to do in their own home gyms. You will see the best results by sticking to the program consistently for the entire 6 weeks. You got this!!
Fit forever is a 16 week fitness program to get you feeling healthy and strong. It is aimed towards fitness as a whole which means covering strength, power, cardio, conditioning, aerobic and anaerobic systems. It will also work on flexibility, coordination and balance. In this program you will have a mix of strength workouts to build muscle, high intensity interval training as your conditioning, and zone 2 cardio for good mitochondrial health. Your zone 2 workouts will require a weighted vest which is a great investment in your health as walking with a weighted vest or "rucking" is a great functional way to improve your overall health. Your workouts will require a base of equipment including a variety of dumbbells, a single kettlebell (preferably on the heavy side for you), glute bands, and a box or bench. Optional equipment: yoga block, foam roller, bosu ball or wobble board of some kind. This program has 4 phases starting with a foundational phase and eventually progresses in difficulty. This program is recommended to those who are not new to working out but need that extra push to complete something with intention and structure. Stick with this program to completion and I can guarantee you will be feeling your best self.
This program focuses on joint stability. It requires the use of stability bands, light dumbbells and your own body weight. The exercises provide stability in the primary joints that stability is required to keep you free from pain and injury. These are light low impact foundational exercises that are safe to do at any level of fitness. Please note these are not to replace any physiotherapy you have been prescribed. If anything feels really painful, stop and talk to a medical professional.
If you struggle with tight and/or painful hips, this program is for you. This is a beginner program using very minimal equipment that you can do from home to unlock your hips and strengthen the muscles around your hips to decrease pain and start moving better. It's a 4 week program consisting of 3 workouts a week. Equipment needed: Glute band Mini band Slider (can improvise - sock on hard wood floor or some sort of plate on carpet) Disclaimer - I am not a physiotherapist and this is not a guarantee to cure any hip disease or diagnosis.
This program is for those who want to prevent knee injuries from occurring. If you have a history of angry or cranky knees this is the program for you! This is a month long program or 4 weeks long that consists of 3 workouts per week each taking about 30 minutes out of your day. It requires a glute band, a yoga block or improvisation of one, a small step or bench, a chair or bench, and some light weight is optional. Surprisingly often our knee pain stems from lack of mobility in our hips or something tweaky in our low back. This program works the knees from all possible angles including the muscles that attach to the knee (hip flexor, TFL, IT band etc.). This program not only works on mobility and stability but on strength of the knees as well and is done in a safe manner. This is for someone who might be a bit more beginner in exercise or also someone who needs to dial down their training and focus on the smaller structures of the hip and knee. This program is not to replace any physiotherapy you have been prescribed and if any severe pain occurs please seek medical attention.
Achy, painful, or weak shoulders? This program is for you designed to improve mobility and stability of the shoulder joint and increase strength in the small muscles of the shoulder such as rotator cuff and serratus. This is a 4 week program with 3 workouts/week each taking about 30 minutes out of your day. Minimal equipment needed just a set of light dumbbells, a mini band, and a foam roller. Once you have completed the 4 weeks there is an option to advance to the next level which works more on the bigger muscles of the joint to improve strength further. Disclaimer - this is not to replace any physiotherapy you've been prescribed and it is not a guaranteed cure of any disease or ailments of the shoulder.
These are the workouts that I started my journey to building muscle with. This is a 6 day/week commitment for 6 weeks. In gym access required as it uses some of the basic machines and squat racks. This program is for those that currently go to the gym but are just doing random stuff each time and potentially not getting the progress they hope for. One thing I learned early on as a trainer is that following a periodized program will ensure you get results. This is a straight forward program you can easily follow, no thinking required. It is a full body build, it will be challenging but STICK to it! You got this!
Suffering with nagging joint aches? Previous injuries? Feeling weak in your pickleball game? This program is for you! This 1 month program is designed to strengthen the joints you primarily use for pickleball. Your wrist, forearm, elbow, shoulder, hips, knees, and ankles. There will be a combination of isometric work, mobility, and stability which are all necessary for strengthening the joints. There will be 3 workouts to do per week all of which take about 30 minutes of your time. You do not need to be in tip top shape to do these exercises they are more tailored for a beginner level. Equipment needed is a set of light dumbbells and a light mini band and/or physio band. Once completed there is a new advanced phase that increases in difficulty and simultaneously makes you even stronger. I am Celine Leclair. I am a certified personal trainer and registered nurse. If you want more information on what I have to offer my website is coachceline.ca. You can also access FREE videos and content on my YouTube channel "Coach Celine".
This is level 2 of a pickleball prehab program. Complete only after doing level 1 as level 2 is more advance and you need the base strength in your joints when going into this level. This 1 month program is designed to strengthen the joints you primarily use for pickleball. Your wrist, forearm, elbow, shoulder, hips, knees, and ankles. There will be a combination of isometric work, mobility, and stability which are all necessary for strengthening the joints. There will be 3 workouts to do per week all of which take about 40-45 minutes of your time. In this program you will need access to a bit more for equipment. Heavier dumbbells may be needed for the strength work. A Kettlebell is recommended for some exercises (light to moderate in weight). Cheers to levelling up your fitness and making your game even stronger!
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