Total Body 3x / Week Phase 100Give us 45 minutes a day and you can start seeing results in 4 weeks! This program plan takes the intimidation out of coming to the gym! We wanted to bring together a workout plan geared towards those individuals who want to increase their capacity for life! That means having more energy for kids or grandkids, decrease your stress levels, happier, and probably most importantly, having a quality of life that allows you to do what you want. As we get older (and wiser), life becomes more precious and our experiences show us that nothing is forever. Don't get lost in all the ideas out there. We can be your "external hard drive" for fitness. Our programs have helped hundreds of people meet and exceed their goals. Let us maximize the best you; allowing you to move better, feel better and perform better.
This is a 4-week BEGINNER program designed specifically to help build strategies to move better and confidence in the weight room. This program has 2 lifting days and 2 conditioning days per week. Exercises are paired together to maximize results all while creating a more robust you!
For the best results we recommend you pair this training plan with a decent diet. This does not mean you have to be overly restrictive, just smart and committed. Decent is eating what you prepare 80% of the time and not relying too heavily on fast food! Try to find a protein source for every meal. I recommend getting your body fat % done at your local fitness center and 90% of your lean body mass is a great starter form amount of protein (in grams). EXAMPLE: 200lb person with 18% body fat has 164lbs of lean mass (200 x 0.18 = 164 x .9 = 148) which means they should try to get around 150 grams of protein / day.
I used to give out the general saying, "Weight loss is 80% diet and 20% exercise" speech. I have come to the conclusion that weight loss AND performance goals are RECOVERY driven. That means If you don't do the simple things after you workout, your results will stagnate quicker and burnout will definitely be in your future! Get plenty of water daily (try 1 ounce per pound BW), get good sleep, and eat like an adult!!!
This training plan covers 4-weeks of strengthening exercise progressions and can be repeated or used as preparation for more intense training programs in the future.
Overall, the training for this program has a sharp focus on quality weight lifting (both free weights and machines), anaerobic conditioning, work capacity circuits, and total-body muscular endurance and strength.
Training is designed on a 4 day per week format. The exercises progress in volume and / or intensity. If you cannot make it through the given rep scheme, the weight is obviously too heavy.
The workouts are progressive in nature and built to keep you going in a positive direction.
Most sessions take between 50-60 minutes
This program gets progressively harder each week. Follow the program as close as possible. However, if you are unable to follow this format, that is fine. Simply do the workouts on the available days of the week without skipping workouts.
WEEKLY SCHEDULE
Mondays: Total Body
Tuesdays: Circuit Cardio
Wednesday: Total Body
Thursdays: Circuit Cardio
Fridays: Total Body / Fun Friday
REQUIRED EQUIPMENT
- Gym membership preferable
- Dumbbells / Kettlebells
- Foam Roller / Lacrosse Ball
- Treadmills, Rowers, Bikes, Steppers
COMMON QUESTIONS
Q: How long should the training sessions take?
A: Each session should take around 50-60 minutes. Unless indicated, the circuits aren’t “for time.” Work briskly, not frantically, through the sessions.
Q: What if I miss a training day?
A: Ideally, you will train 5 days in a week. Realistically, 3 to 4 times per week is where most people can fit in their workouts due to life! If for some reason miss a session, do not skip ahead. Start again where you left off and complete the sessions in order throughout the plan.
Q: Where do I find unfamiliar exercises?
A: Click on the picture of the exercise on your app and will take you to a video of that exercise.
Q: Can I add / replace an exercise given on the workout?
A: Yes, access the "Resources:" Tab on the CP2 app or web browser to get more information that topic.
Q: Can I print out sessions to take to the gym?
A: Yes – you can print a week of programming at a time.
Coach Carter has been working with clients and athletes for over 18 years. Throughout his journey, he has had the opportunity to work with hundreds of people helping them to reach their goals, whether it be weight loss, return to sport, increased strength or muscle mass, or recovery from an orthopedic surgery. "Being part of the journey and educating my clients and athletes on good quality movement and seeing that translate to real life and sport is rewarding." Coach Carter uses his knowledge and skill to best set up a blue print to help others achieve their fitness goals.
Coach Carter has been working with clients and athletes for over 18 years. Throughout his journey, he has had the opportunity to work with hundreds of people helping them to reach their goals, whether it be weight loss, return to sport, increased strength or muscle mass, or recovery from an orthopedic surgery. "Being part of the journey and educating my clients and athletes on good quality movement and seeing that translate to real life and sport is rewarding." Coach Carter uses his knowledge and skill to best set up a blue print to help others achieve their fitness goals.
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