This basic fitness program is perfect for learning fitness basics - cardio, strength, and mobility! You will become more familiar with the gym and after learning the basics, you will graduate to a more advanced online fitness program!
Fitness Style: Machines, body weight, mobility, and cardio
Enhance your physique and build a base of strength and endurance with this four week strength & conditioning program! This program contains 12 workout days over the course of one month to be used at any gym. Each workout will take no longer than one hour to complete and each is unique & different. Track your workouts and see results in one month!
Get exclusive access to this data driven BODY BUILDING workout plan! The Super Shred Program, which includes over 80 different exercises, will transform your body by increasing lean muscle mass & decreasing body fat percentage. Super Shred will give you easy access to your daily workouts right from your phone that can be taken to any gym. Keep coming back for more as this program is updated frequently to challenge you! Check in, track your workouts and see results!
With the TriCore Strength Club, you are fully engaged in a complete Powerlifting experience - in-person and online!
This program takes you through several phases of periodization to peak for strength in 3 main core lifts - Squat, Bench Press & Deadlift. Whether you compete or not, this program is sure to test your strength and help develop a solid foundation for Raw Powerlifting. Get access to group chat, chat with your Pro Coach, and track your body stats & nutrition.
This program is designed for the On-the-go lifestyle! For the next 4 months, you will be taken through a 3x per week In-home fitness program that will ramp up your metabolism, burn calories, get you stronger and improve your tone! This program changes every month, so try to beat your personal bests every week before the next routine kicks in! It is also designed to be able to use at home with minimal equipment!
What you will need: Yoga Mat, Light, Dumbbells, Exercise Bands
This Kettlebell program is designed to develop a foundation of strength, mobility, and endurance as you learn the skills and art of moving with kettlebells! This complete program will guide you from the ground up.... literally! The warm ups, technique & ques, workouts, and interaction with your coach Micah West will make sure you are performing every movement to its most optimal function! Enjoy the challenge as there are 12 different workouts that get progressively harder and then you can repeat old workouts to beat your previous personal bests! This program will be your starting point into developing a new dynamic into your fitness and wellness routine!
Do you workout at the Naples YMCA Fitness Center? Do you wish you had a professionally made workout to follow while you're there? Take advantage of this beginner based program specifically tailored for the equipment already there! This beginners programwill change quarterly as you buildyour strength and conditioning foundation all while completing fun and unique workouts.
The Senior Strength and Fitness Program focuses on increasing your balance, strength, core, and mobility! Strengthen your muscles and bones, prevent injuries, and improve balance with this program! Follow along with guided videos that show you exactly what to do.
Fitness Style: Strength, Mobility, Core, and Balance
This is a 30 min water Aerobics Circuit guaranteed to keep your heart pumping! Watch the videos, track your stats, and follow Ali's program to stay healthy and active! Don't want to take your phone or iPad to the pool? No problem! Print off a tracking sheet and keep track of your stats before or after your plan! Communicate with Ali to design a custom fitness program and work with her to create a complete fitness program!
Are you moving in the most efficient way possible? Or is pain causing you to compensate? Perhaps you can't figure out why you aren't able to perform a deep squat. If so, this is the program for you!
You will be guided through 9 fundamental movements. You will be asked to record yourself performing the movements, then our physical therapist will analyze your mechanics. You will be given a detailed breakdown in any compensations, and a description of why this is happening.
You can choose to take it a step further and have a custom tailored program designed for you to correct these movement errors.
Are your shoulders lagging behind? Are you training the shoulder symmetrically? Or looking for variety in your program? The shoulder is a temperamental joint and this program will help you build strength in the joint from the inside out, while improving strength and maximizing mobility. With the science of physical therapy and the principles of personal training combined, this program will target known areas of weakness such as the lower traps, and improve areas of stiffness such as the thoracic spine. If you want to keep injury at bay and improve overall dynamic strength, this is the program for you.
Disclaimer: this program is not intended as a replacement for physical therapy, and you should consult with a medical professional if you have a shoulder injury.
Difficulty: from beginner to advanced
What you’ll need: a jump rope, foam roller, exercise bands, physio ball, weights
Do you have back pain? Did you know one of the most common causes of back pain is weak hip musculature? Or maybe you just feel tight in the hips. Do you fall backwards in your squat because your ankles are tight. The hip is prone to developing specific areas of weakness and compensations, and this program will help you target often neglected areas of the hip, while maximizing mobility. If you want to keep injury at bay and improve overall dynamic strength, this is the program for you.
Disclaimer: this program is not intended as a replacement for physical therapy, and you should consult with a medical professional if you have a hip injury.
Difficulty: from beginner to advanced What you’ll need: a jump rope, foam roller, exercise bands, unsteady surface/wobble board, access to weights depending on the level of difficulty you desire.
This plan focuses on building strength and conditioning the body for high intensity along with mobility movements to prevent injuries. It is designed with the tactical athlete in mind to endure the rigors of the Military, LE, Fire, and Contracting.
Each workout is provided with the intention of being a new routine for you in case you’ve noticed a plateau in your progress with your current routine. Progressive overload is what will drive hypertrophy (muscle gain), and the best way to actively measure progressive overload “accurately” is to measure the total volume of work done on that muscle group(s) and increase that volume by a small increment at each proceeding recurrence of that muscle group throughout your program. I'd be able to help your reach your goals even faster since I'd be able to prescribe workouts specifically for what YOU need to improve/grow in order to achieve that aesthetic physique.
In the world of MMA, it is vital to have strength, cardiovascular and mobility to compete at peak performance. Fighters do not have a script on how a fight is going to be but they must be ready for anything. This 4 week program is to be done 3x a week while following all instructions.
Circuit Training is moderate intensity but will increase as the weeks progress.