Machine Strength Beginner to Intermediate
15 weeks - $29.99
Total Hours: 41
Total Hours: 41
This program is designed with the beginner to strength training in mind. This program is good for those just getting started in weight training, for those who are not comfortable with or not able to perform less stable and more functional lifting protocols. You must be at least 16 y/o and cleared to exercise by your physician to participate. If you are looking for an introduction to weight training that will get you started to improved function, strength and body composition then this is your starting line.
After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Day #1
Custom
Planned Time: 1:0
WU: 5-20 min light, rhyhmic aerobic activity & 5-20 min of stretching MS: core exercises= 1 set/30 second holds, full body stability exercises = 2 sets/15 reps CD: 5-20 min of E paced spinning or other cardio using a 90+ cadence & self myofascial release when possible: glutes, IT Band, lower back, middle to lower traps & rhomboids
Planned Time: 1:0
WU: 5-20 min light, rhyhmic aerobic activity & 5-20 min of stretching MS: core exercises= 1 set/30 second holds, full body stability exercises = 2 sets/15 reps CD: 5-20 min of E paced spinning or other cardio using a 90+ cadence & self myofascial release when possible: glutes, IT Band, lower back, middle to lower traps & rhomboids
Day #2
Custom
Planned Time: 1:0
WU: 5-20 min light, rhyhmic aerobic activity & 5-20 min of stretching MS: core exercises= 1 set/30 second holds, full body stability exercises = 2 sets/15 reps CD: 5-20 min of E paced spinning or other cardio using a 90+ cadence & self myofascial release when possible: glutes, IT Band, lower back, middle to lower traps & rhomboids
Planned Time: 1:0
WU: 5-20 min light, rhyhmic aerobic activity & 5-20 min of stretching MS: core exercises= 1 set/30 second holds, full body stability exercises = 2 sets/15 reps CD: 5-20 min of E paced spinning or other cardio using a 90+ cadence & self myofascial release when possible: glutes, IT Band, lower back, middle to lower traps & rhomboids
Day #3
Custom
Planned Time: 1:0
WU: 5-20 min light, rhyhmic aerobic activity & 5-20 min of stretching MS: core exercises= 1 set/30 second holds, full body stability exercises = 2 sets/15 reps CD: 5-20 min of E paced spinning or other cardio using a 90+ cadence & self myofascial release when possible: glutes, IT Band, lower back, middle to lower traps & rhomboids
Planned Time: 1:0
WU: 5-20 min light, rhyhmic aerobic activity & 5-20 min of stretching MS: core exercises= 1 set/30 second holds, full body stability exercises = 2 sets/15 reps CD: 5-20 min of E paced spinning or other cardio using a 90+ cadence & self myofascial release when possible: glutes, IT Band, lower back, middle to lower traps & rhomboids
Day #4
Custom
Planned Time: 1:0
WU: 5-20 min light, rhyhmic aerobic activity & 5-20 min of stretching MS: core exercises= 1 set/45 second holds, full body stability exercises = 2 sets/20 reps CD: 5-20 min of E paced spinning or other cardio using a 90+ cadence & self myofascial release when possible: glutes, IT Band, lower back, middle to lower traps & rhomboids
Planned Time: 1:0
WU: 5-20 min light, rhyhmic aerobic activity & 5-20 min of stretching MS: core exercises= 1 set/45 second holds, full body stability exercises = 2 sets/20 reps CD: 5-20 min of E paced spinning or other cardio using a 90+ cadence & self myofascial release when possible: glutes, IT Band, lower back, middle to lower traps & rhomboids
Day #5
Custom
Planned Time: 1:0
WU: 5-20 min light, rhyhmic aerobic activity & 5-20 min of stretching MS: core exercises= 1 set/45 second holds, full body stability exercises = 2 sets/20 reps CD: 5-20 min of E paced spinning or other cardio using a 90+ cadence & self myofascial release when possible: glutes, IT Band, lower back, middle to lower traps & rhomboids
Planned Time: 1:0
WU: 5-20 min light, rhyhmic aerobic activity & 5-20 min of stretching MS: core exercises= 1 set/45 second holds, full body stability exercises = 2 sets/20 reps CD: 5-20 min of E paced spinning or other cardio using a 90+ cadence & self myofascial release when possible: glutes, IT Band, lower back, middle to lower traps & rhomboids
Day #6
Custom
Planned Time: 1:0
WU: 5-20 min light, rhyhmic aerobic activity & 5-20 min of stretching MS: core exercises= 1 set/45 second holds, full body stability exercises = 2 sets/20 reps CD: 5-20 min of E paced spinning or other cardio using a 90+ cadence & self myofascial release when possible: glutes, IT Band, lower back, middle to lower traps & rhomboids
Planned Time: 1:0
WU: 5-20 min light, rhyhmic aerobic activity & 5-20 min of stretching MS: core exercises= 1 set/45 second holds, full body stability exercises = 2 sets/20 reps CD: 5-20 min of E paced spinning or other cardio using a 90+ cadence & self myofascial release when possible: glutes, IT Band, lower back, middle to lower traps & rhomboids
Day #7
Custom
Planned Time: 1:0
WU: 5-20 min light, rhyhmic aerobic activity & 5-20 min of stretching MS: core exercises= 1 set/60 second holds, full body stability exercises = 2 sets/25 reps CD: 5-20 min of E paced spinning or other cardio using a 90+ cadence & self myofascial release when possible: glutes, IT Band, lower back, middle to lower traps & rhomboids
Planned Time: 1:0
WU: 5-20 min light, rhyhmic aerobic activity & 5-20 min of stretching MS: core exercises= 1 set/60 second holds, full body stability exercises = 2 sets/25 reps CD: 5-20 min of E paced spinning or other cardio using a 90+ cadence & self myofascial release when possible: glutes, IT Band, lower back, middle to lower traps & rhomboids
Day #8
Custom
Planned Time: 1:0
WU: 5-20 min light, rhyhmic aerobic activity & 5-20 min of stretching MS: core exercises= 1 set/60 second holds, full body stability exercises = 2 sets/25 reps CD: 5-20 min of E paced spinning or other cardio using a 90+ cadence & self myofascial release when possible: glutes, IT Band, lower back, middle to lower traps & rhomboids
Planned Time: 1:0
WU: 5-20 min light, rhyhmic aerobic activity & 5-20 min of stretching MS: core exercises= 1 set/60 second holds, full body stability exercises = 2 sets/25 reps CD: 5-20 min of E paced spinning or other cardio using a 90+ cadence & self myofascial release when possible: glutes, IT Band, lower back, middle to lower traps & rhomboids
Day #9
Custom
Planned Time: 1:0
WU: 5-20 min light, rhyhmic aerobic activity & 5-20 min of stretching MS: core exercises= 1 set/60 second holds, full body stability exercises = 2 sets/25 reps CD: 5-20 min of E paced spinning or other cardio using a 90+ cadence & self myofascial release when possible: glutes, IT Band, lower back, middle to lower traps & rhomboids
Planned Time: 1:0
WU: 5-20 min light, rhyhmic aerobic activity & 5-20 min of stretching MS: core exercises= 1 set/60 second holds, full body stability exercises = 2 sets/25 reps CD: 5-20 min of E paced spinning or other cardio using a 90+ cadence & self myofascial release when possible: glutes, IT Band, lower back, middle to lower traps & rhomboids