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Don’t miss the next workout:

22 June
6:30 pm

Winter Haven Fl.

5132 Bird Ln. 33884

Fitwerks

Starter

12 weeks workout in 3 phases
Every phase requires 4 weeks

Objectives of this program

  • To build general overall strength through basic supported movements and to improve basic body mechanic
  • Improve right to left body control and strength and to increase total body balance and stability
  • To accelerate strength, muscle growth and metabolism. To prepare the body for more traditional resistance training programming
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Photo Image

What To Expect:

Phase I

Increased strength and comfort in doing basic full range of motion exercises.

Phase II

Better control over your body, more endurance and stamina

Phase III

Faster metabolism,
increased muscle size and firmness

PHASE I

Frequency:

4 times per week

 

Set and Rep Range:

Foundational
Workouts 2 Sets, 8-12 Reps

 

Tension Workouts:

2 Sets AMRAP then 15 sec hold
NEAT 6,000-8,000 Steps

 

 

Rest Between Sets:

60-120 seconds

PHASE II

Frequency:

4 times per week

 

Set and Rep Range:

Foundational Workouts 2 Sets,

6-8 Reps (per limb)

 

Tension Workouts:

2 Sets

AMRAP then 30 second hold

8,000-10,000 Steps

 

Rest Between Sets:

60-120 seconds

PHASE III

Frequency:

4 times per week

 

Set and Rep Range:

Foundational Workouts : 2 Sets,

12-15 Reps

 

Tension Workouts:

2 Sets

AMRAP then 45 second hold

12,000+ Steps

 

Rest Between Sets:

60-120 seconds

Full twelve weeks online training with my free app to help reach your goals. One Time Purchase Price $200.00

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