Housekeeping

You should start out with light weight (if you’re familiar with strength training) or no weight (bodyweight if beginner) until you build a general strength and conditioning base and then gradually increase. As weeks go on and you become more comfortable with the movements, you will try to use a heavier load (weight) each week to elevate that heart rate and push yourself. I want to stress how important it is to find a balance between using a weight for the exercise that you find difficult but also allows the maintenance of proper form and technique.

You will notice the weekly format says day one = Monday, day two = Tuesday, etc. It is not mandatory that you complete these on the specified days. If you want to allow two to three days for recovery in between each day that’s great. Be sure to develop and adhere to a schedule that works for you!

Keeping a workout log may seem like something of necessity only for beginners, but it is actually the complete opposite—intermediate and advanced have to be just as meticulous and precise in keeping track of their training to continue making a high level of progress. Write down your weights so that you know what to use for next time!

It is crucial that you ALWAYS complete a warm up to increase blood flow throughout your body, activate the muscles you will be using in your workout, mimic the patterns that will be performed, and reduce the chance of injury! A cool down/flexibility routine is also EQUALLY as important. Time your stretches and hold them for 15-30 seconds. Repeat stretches if you lack full range of motion. It is important to complete STATIC stretches AFTER you train (not before). Do not complete static stretching prior to the workout since it can adversely affect strength and balance (don’t confuse static stretching with a dynamic warm up). On recovery days, aim to still complete a flexibility routine — I know this seems redundant but I promise it will be worth it! If you are feeling tight or stiff, it is best to do some type of low impact exercise to help to flush out the muscles. Swimming or exercising in water, using a static bike or a brisk walk are good examples of a low impact exercise.

Lastly,

If you are a beginner — it is assumed that you are doing this at home or with minimal equipment (dumbbells & resistance bands).

If you are advanced — it is assumed that you have a history of strength training and know and understand the basics — you can still do this program AT HOME with dumbbells & resistance bands, but CHOOSE to do the more advanced option when you HAVE the equipment available i.e. barbells vs. DB’s please challenge yourself!

Literally EVERY exercise can be modified or we can swap out exercises for something you’re more comfortable doing or able to perform.

If you ever need a modification whether that be a piece of equipment you don’t have, a movement that just doesn’t feel right with your body, etc., just shoot me a message and I will come up with something that suits your needs.