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Try a sample 2 weeks of body weight movement template program. Get a feel for the app and see if you like this style.
You are unique, and your fitness programming should be designed uniquely towards your needs, goals and desires. Working one on one with a Fitworks certified personal trainer starts with a goal session to understand what is important for you and what we have to work with. After the goal session, your program is delivered to you 3 times a week on your desktop or in our mobile app, with your custom programming, supporting video demonstrations. The entire time you stay in communication with your coach to guide you to your results
This jam packed challenge has all the components needed to create an amazing transformation! Contents: 18 workouts with video descriptions, Custom meal plans to get you to your goals, 18 mindset training components, weekly accountability group calls, recipe books, travel guides, checklists, hacks, and so much more!
You are unique, and your fitness programming should be designed uniquely towards your needs, goals and desires. Working one on one with a Fitworks certified personal trainer starts with a goal session to understand what is important for you and what we have to work with. After the goal session, your program is delivered to you 5 times a week on your desktop or in our mobile app, with your custom programming, supporting video demonstrations. The entire time you stay in communication with your coach to guide you to your results
Toning and detailing your core from all angles, this program will give you abs the push they have been longing for. 24 incredible ab finishers, delivered to you over the next six weeks. Sample finisher: Superset a1. 3xfail weighted crunch (shoot for 15) a2. 3xfail standard crunch a3. 3xfail crunch hold Rest 90 seconds Superset b1. 3x 18-20 oblique crunch left b2. 3x 18-20 oblique crunch right b3. 3x :30-:45 arrested superman hold rest :60
This program is designed to get you jacked! If you are looking to build muscle, strength, and stamina, this program is what you need. this weightlifting program utilizes a 3 part split: leg & core day, push day, and pull day. There will be a emphasis on increasing your strength in the squat, bench press, and pull-up, as these exercises will be staple exercises that appear frequently in the program. In addition to hammering these fundamental strength exercises, each day you will have new exercises thrown into the routine, to keep the workouts fresh, interesting, and to promote constant muscle confusion, so that you never hit a plateau! Sample Day: Warmup: -elliptical, 5 minutes -3 rounds very light: 10 Dumbbell bench press/ 10 dumbbell overhead press -stretch the lower back, abs, chest, medial deltoid, and triceps -1 set of 5 reps: Dumbbell bench press, with 50% of your 10 rep max workout: Superset 1: Dumbbell bench press: 13 rep max on first set, AMRAP on remaining four sets Lateral raises: 13 rep max on first set, AMRAP on remaining four sets Superset 2: Downward cable fly: 13 rep max on first set, AMRAP on remaining four sets Overhead barbell press: 13 rep max on first set, AMRAP on remaining four sets Superset 3: Incline dumbbell fly: 13 rep max on first set, AMRAP on remaining four sets Overhead barbell tricep extensions: 13 rep max on first set, AMRAP on remaining four sets Superset 4: Switch top dumbbell raise: 13 rep max on first set, AMRAP on remaining four sets Dumbbell skullcrushers: 13 rep max on first set, AMRAP on remaining four sets
If you are looking for volume, you have found it! This program is for the advanced male weightlifter. if you are experienced in the gym, and already have an above-average level of strength and fitness, this program will challenge you to push your limits, and increase your muscle, strength, and stamina to new heights. Not for the faint of heart, plan to spend 2 hours a day in the gym, doing lots of sets, and training your heart out! Sample Day: Warmup: -elliptical, 5 minutes -3 rounds very light: 10 dumbbell bench press/ 10 dumbbell overhead press -stretch the lower back, abs, chest, medial deltoid, and triceps -1 set of 5 reps: barbell bench press, with 50% of your 10 rep max. workout: 10 supersets: dumbbell bench press: 13 rep max on first set, AMRAP on remaining 9 sets lateral raises: 13 rep max on first set, AMRAP on remaining 9 sets 10 supersets: downward cable fly: 13 rep max on first set, AMRAP on remaining 9 set overhead barbell press: 13 rep max on first set, AMRAP on remaining 9 sets 10 supersets incline dumbbell fly: 13 rep max on first set, AMRAP on remaining 9 sets barbell tricep extensions: 13 rep max on first set, AMRAP on remaining 9 sets 10 supersets switch top dumbbell raise: 13 rep max on first set, AMRAP on remaining 9 sets dumbbell skullcrushers: 13 rep max on first set, AMRAP on remaining four sets
Looking to grow your biceps and triceps, want to put on size and create arm envy? This program is built specifically to target the upper body! ,Expect to see powerful combinations of Back and Bis, Chest and Tris. Glamour Muscles, with a touch of Ab work and remember; friends don't let friends skip leg. Plenty of extras added into the this 5 day a week program to make the entire body looking solid! You don't want to be with out this program, it is a game-changer! Sample Day: Warmup: Light Load 3x10 Strict Press 3x10 Bench Press Workout: 5x6-8 Reverse Grip Bench Press Superset1: 4x8-10 Incline DB Bench Press 4x15-20 Cable Fly Superset 2: 3x15-20 Ez Bar Skull Crushers 3x16-20 Over Head Tricep Extensions 3x15-20 Rope Tricep Pressdowns
The upgraded version of the 7 week Massive Arm builder. This is all about tempo and control. Expect big gains while not sacrificing loss anywhere else! This program is 5 weeks long 5 days a week!
Need to mix it up with your cardio routine!? This 8 week program is for you, a blend of cardio and functional fitness exercises to get the most for your time in the club. Expect to see a blend of treadmill/elliptical combined with squats/lunges/dumbbells delivered 3 times a week straight into the app for your convenience. Never get bored again, we will be mixing and mashing the best movements together to keep you motivated the whole time! Sample Day: Warmup: 5 min Stair Stepper Workout: .5mi Treadmill 50 Air Squat .5mi Treadmill 50 Reverse Lunge .5mi Treadmill 50 Situps .5mi Treadmill 50 Mthn. Climbers Rest 5 min Superset: 5x2min Elliptical 5x2min Plank Warm down: 5 min Walk on treadmill
Rotational Torque, core strength, and stability training. This program will improve your golf game and keep you strong for one of your best seasons. Sample Session: 1 x.Ankle Alphabets 2 x 6 reps.Stability Ball Russia Twists 2 x 6 reps Cable (Band) Leg Kickback 2 x 6 reps Stability Ball Ab Roll Up Crunch Warm Down: 5 min Rowing Machine 5 min Walk on Treadmill
Take High Intensity Interval Training to the next level! This 5 week program blurs the lines between cardio and strength training to induce sweat dripping, fat blasting fun! Three workouts delivered to you in the app each week, Improve your endurance and test your intensity 3 times a week in a way that you never thought possible! Sample workout: Warm up 4x10 Jumping jacks 4x10 Plank to Pushups 4x10 DB Romanian Deadlifts HIIT Circuit 1 minute DB Deadlift 1 minute DB Hang Muscle Clean 1 minute DB Push Press 1 minute DB Front Squat 1 minute rest x6 rounds Warm Down: 5 Min Treadmill Jog
For the love of all things kettlebells! This program is 3 workouts a week 4 weeks long. Target every aspect of your body with creative kettlebell fun workouts. This program will leave you wondering how you got such great results while having so much fun! Sample workout: Warmup 3x20 Jumping Jacks 3x10 KB Halos 5 right 5 left 3x10 goblet squats Strength 5x10-15 KB Sumo Deadlift Strong superset 3x10-12 KB Press Right 3x10-12 KB Press Left 3x10-12 Kb Front Squats KB Cardio Circuit :20 Kb Goblet Squats :20 KB Goblet Marches :20 Rest x4
This 8 Week Program is designed to specifically to target the butt and legs while toning the arms and midsection. Did you know there is 18 muscles in your glutes?! Maximize your time in the gym with our three time a week glutes and arms program! Packaged with a mini glute resistance band available for pickup at your club! Sample Workout: Warmup: 3x15 Air squats 3x50 High knees Workout: 4x16-20 Goblet Curtsy 4x30 Bicycle Crunch 3x18-20 Leg Press 4x20 DB Romanian Deadlift 4xFail Extended Plank 5x10 each leg Split Squat
This program is designed for women in order to get you shredded! if you are looking to improve muscle tone, and increase strength and stamina, while burning fat and building a strong, but feminine physique, this program is what you need! Below is an example of one workout from the program....this program follows a "legs-push-pull" split, and the workout listed below is a "push day"... concentrating on pressing exercises, and training the chest, shoulders, and triceps. Sample Day: warmup: -elliptical, 5 minutes -3 rounds very light: 10 dumbell bench press/ 10 dumbell overhead press -stretch the lower back, abs, chest, medial deltoid, and triceps workout: 5 supersets: dumbbell bench press: 25 rep max on first set, AMRAP on remaining 4 sets lateral raises: 25 rep max on first set, AMRAP on remaining 4 sets 5 supersets: downward cable fly: 25 rep max on first set, AMRAP on remaining 4 sets overhead barbell press: 25 rep max on first set, AMRAP on remaining 4 sets 5 supersets incline dumbbell fly: 25 rep max on first set, AMRAP on remaining 4 sets overhead tricep extensions: 25 rep max on first set, AMRAP on remaining 4 sets 5 supersets switch top dumbbell raise: 25 rep max on first set, AMRAP on remaining 4 sets dumbbell skullcrushers: 25 rep max on first set, AMRAP on remaining 4 sets
This program is for the advanced female weightlifter. if you are experienced in the gym, and already have an above-average level of strength and fitness, this program will challenge you to push your limits, and improve your muscle tone, strength and stamina to new heights, resulting in a strong but feminine physique that you will love! Not for the faint of heart. plan to spend 2 hours a day in the gym, doing lots of sets, and training your heart out! Below is an example of one workout from the program...this program follows a "legs-push-pull" split, and the workout listed below is a "push day", concentrating on pressing exercises, and training the chest, shoulders, and triceps. warmup: -elliptical, 5 minutes -3 rounds very light: 10 dumbbell bench press/ 10 dumbbell overhead press -stretch the lower back, abs, chest, medial deltoid, and triceps workout: 10 supersets: dumbbell bench press: 25 rep max on first set, AMRAP on remaining 9 sets lateral raises: 25 rep max on first set, AMRAP on remaining 9 sets 10 supersets: downward cable fly: 25 rep max on first set, AMRAP on remaining 9 sets overhead barbell press: 25 rep max on first set, AMRAP on remaining 9 sets 10 supersets incline dumbbell fly: 25 rep max on first set, AMRAP on remaining 9 sets tricep extensions: 25 rep max on first set, AMRAP on remaining 9 sets 10 supersets switch top dumbbell raise: 25 rep max on first set, AMRAP on remaining 9 sets dumbbell skullcrushers: 25 rep max on first set, AMRAP on remaining 9 sets
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