Workout Routines

Having an effective workout routine is the difference maker when it comes to getting maximum results. We know too many people who are spinning their wheels when it comes to working out. A proper routine should have variety; periods of intensity followed by periods of recovery. This is the most important element that will prevent plateaus in your results.

Below are some sample workout routines that we have created based on resources and existing programs we have done in the past.

If you ar new to exercising regularly, use the beginner program. If you have been exercising for a few months, start with the intermediate program. If you are someone who currently performs resistance exercises three times per week and has been doing so for a long period of time, then you are ready for the advaced program.

All worksheets can be downloaded at the bottome of the page.

Beginner Program

This program is for someone who is just beginning a fitness regiment that includes resistance (weight) training. These exercises can be performed at the gym or at home with only a few sets of dumbbells or resistance bands.

Work through this 4-week program using the best possible form for each exercise. You are trying to build a foundation for your fitness, so don't let your ego get to you and try to lift heavy weight. This phase is about becoming accustomed to resistance training. After you are comfortable (4 or 8 weeks) move to the Intermediate Program and push yourself to a new level.

If at any point you have a question about an exercise or any part of this program, don't hesitate to contact us. We are here to help you at any time.

Weekly Schedule: Weeks 1-3

Day 1 - 30 minutes to 1 hour cardio : walking, biking, or one of our cardio routines

Day 2 - Beginner Resistance Circuit Training

Day 3 - Beginner Yoga

Day 4 - 30 minutes to 1 hour cardio : walking, biking, or one of our cardio routines

Day 5 - Beginner Resistance Circuit Training

Day 6 - Beginner Yoga

Day 7 - Rest

Recovery Week: Week 4

Day 1 - Beginner Yoga

Day 2 - Beginner Kenpo

Day 3 - Rest/Stretch

Day 4 - 30 minutes to 1 hour cardio: walking, biking, or one of our cardio routines

Day 5 - Beginner Cardio Circuit

Day 6 - Beginner Yoga

Day 7 - Rest

Intermediate Program

This program is for someone who has experience in a fitness regiment that includes resistance (weight) training. These exercises can be performed at the gym or at home with only a few sets of dumbbells or resistance bands.This program is for someone who has experience in a fitness regiment that includes resistance (weight) training. These exercises can be performed at the gym or at home with only a few sets of dumbbells or resistance bands.

Work through this 4-week program using the best possible form for each exercise. Your goal at this level should be to push yourself to achieve a greater level of fitness. When you are ready for more intensity, move to the Advanced Program and push yourself to the max.

If at any point you have a question about an exercise or any part of this program, don't hesitate to contact us. We are here to help you at any time.

Weekly Schedule: Weeks 1-3

Day 1 - Intermediate Resistance Circuit 1

Day 2 - 1 hour cardio of choice or one of our intermediate cardio routines

Day 3 - Yoga 1

Day 4 - Intermediate Resistance Circuit 2

Day 5 - 1 hour cardio of choice or one of our cardio routines

Day 6 - Yoga 1 or Stretching

Day 7 - Rest

Recovery Week: Week 4

Day 1 - Yoga 1

Day 2 - Kenpo

Day 3 - Active Recovery Circuit 1

Day 4 - Rest or 30 minutes to 1 hour of cardio

Day 5 - Active Recovery Circuit 1

Day 6 - Yoga 1

Day 7 - Rest

Advanced Program

This program is for someone who is experienced in resistance training. This is where you are pushing yourself beyond expectations. These exercises must be performed at the gym or at home with a variety of resistance equipment (free weights or machine).

Work through this 10-week program using the best possible form for each exercise. Modify rep counts as needed. Your goal at this level should be to become the athlete you never thought you could be. You will find that you can progress quickly because your body will adapt to the intensity. Then just when you've got it, we switch it up in order to keep your body guessing.

The advanced program is the one we use to achieve peak condition. In conjunction with the proper diet and supplement intake, this program will transform your body right before your eyes. All you have to do is believe in yourself.

If at any point you have a question about an exercise or any part of this program, don't hesitate to contact us. We are here to help you at any time.

Weekly Schedule: Weeks 1-4

Day 1 - Advanced Resistance Circuit 1 (Chest & Back)

Day 2 - 1 hour cardio of choice or one of our advanced cardio routines

Day 3 - Advanced Resistance Circuit 2 (Shoulders & Arms)

Day 4 - Yoga 2

Day 5 - Advanced Resistance Circuit 3 (Plyo-Legs)

Day 6 - 1 hour cardio of choice or one of our advanced cardio routines

Day 7 - Rest

Recovery Week: Week 5

Day 1 - Yoga 2

Day 2 - Kenpo 2

Day 3 - Active Recovery Circuit 2

Day 4 - Rest or 30 minutes to 1 hour of cardio

Day 5 - Active Recovery Circuit 2

Day 6 - Yoga 2

Day 7 - Rest

Weekly Schedule: Weeks 6-9

Day 1 - Advanced Resistance Circuit 4 (Chest, Shoulders, Triceps)

Day 2 - 1 hour cardio of choice or one of our advanced cardio routines

Day 3 - Advanced Resistance Circuit 5 (Back & Biceps))

Day 4 - Advanced Yogo

Day 5 - Advanced Resistance Circuit 3 (Plyo-Legs)

Day 6 - 1 hour cardio of choice or one of our advanced cardio routines

Day 7 - Rest

Recovery Week: Week 10

Day 1 - Advanced Yoga

Day 2 - Advanced Kenpo

Day 3 - Active Recovery Circuit 2

Day 4 - Rest or 30 minutes to 1 hour of cardio

Day 5 - Active Recovery Circuit 2

Day 6 - Advanced Yoga

Day 7 - Rest


Repeat this Advanced Program as many times as you like. Make changes where you need and keep pushing yourself.