Effective, efficient strength-focused workouts can occur in 30 minutes or less! In this 4-week program, you will complete 3 workouts per week in 30 minutes or less, using strength training with sprinkles of targeted core and cardio work to improve your overall fitness and foundational strength. The purpose of focusing on strength training in this program is to provide as many folks as possible with the feasibility of including these workouts in their busy schedules or blending it into a pre-existing training schedule. Not only does strength training improve muscle strength and size, bone density, and joint stabilization, there’s plenty of research supporting the mental health benefits of consistent resistance training (including improvements in mood stabilization, self-efficacy, and the mind-body connection). Not to worry! There are still elements of cardio included in this program and the structure of many of the strength workouts elicits a cardiovascular training effect as well.
Who is this program for?
This program is for anyone who needs to fit shorter, strength-forward workouts into a busy schedule or anyone looking for supplemental training options to complement other training regimens. For example, if your current goals include training for a half marathon or you recreationally play soccer a couple times a week, this program will help you easily add three sessions of strength training to your weekly training schedule for improved sports performance.
What to expect:
You will complete 3 strength-focused workouts per week for 4 weeks with the occasional inclusion of targeted cardio and core work, averaging about 27 minutes a day. Weeks 1, 3, and 4 have a body split focus with a brief deviation from this format in week 2 where we shift towards total body training for all three workouts.
All workouts are either a level 3 or level 4. A familiarity and moderate skill level with strength/resistance training is recommended for fulfilling, safe workout experiences throughout this program; however, each workout is scalable with the modifications and exercise alternatives offered by each trainer.
Equipment needed:
At least one set of light, medium, and heavy weights (respective to lower and upper body training) is recommended to get the most out of this program, but you can still complete the routines bodyweight-only or with weight variances (such as one weight versus two) for productive workouts. In addition to weights, a mat is also a good idea for any floor work, and you have the option to use an exercise band for one workout.
Your trainers:
This program includes all exclusive FB Plus workout videos from Certified Personal Trainers and Doctors of Physical Therapy. Your trainers are Tasha, Kayla, Brian, Nicole, and Erica.