Fit in 2015: Your 28 Day Workout Plan #AFit15

We hope you joined us last week as we began our journey towards #AFit15. If not, there’s still time to take the 15 minute Fit Test we suggested, record your score, and make plans for 2015 to be your healthiest year yet!

The Workout Schedule

Now, it’s time to get started with your workout program. #AFit15 offers a well-balanced, safe, and effective 28-day training regimen to either kick-start your exercise journey or help you take it to the next level. We’ve provided two programs to choose from based on your current fitness level.

base-workout-afit15

enhanced-workout-afit15

OPTION 1 – BASE

The Base Program is perfect for the new exerciser, someone coming back to exercise after an extended break, or anyone with physical limitations.

The Base Program includes three workout days a week, with one day of rest in between each workout. We’ve also suggested a 4th day of cardio for optimal results. Feel free to add cardio to one of your strength days if that would be easier than adding a fourth day in the gym. The workouts are short (20-35 minutes) and designed to help establish an exercise habit.

OPTION 2 – ENHANCED

The Enhanced Program is perfect for the established exerciser, or someone ready to take their workouts to the next level.

The Enhanced Program is built on a four day a week schedule. If you’re not quite ready to commit to four days a week, you can certainly scale back the frequency and adjust as you see fit. More is not always better! Your body needs rest, especially in between high intensity or strength training workouts.

Workout Videos and Printouts

Click the links below to view the exercises and print the workouts for that week.

Week 1   Week 2   Week 3   Week 4

 

Want a little added instruction? Take a virtual class at Anytime Fitness locations that offer Wellbeats or Wexer video/virtual training! Wellbeats offers an #AFit15 Channel that contains all the classes needed to execute the 28 day plan. Wexer offers a schedule of classes specifically for #AFit15. Contact your local Anytime Fitness to inquire if they offer the Wellbeats or Wexer systems.

What’s Included in the Workouts?

Your four-week program will be a solid mix of cardio, strength, core, and flexibility work:

Strength

We’ve created four functional, well-rounded strength-training programs for you to follow two days per week. Strength training is an important component of health and well being, as well as a great way to boost your metabolism by building lean muscle mass.

The strength training programs are all circuit format, meaning you move from one exercise to the next with little rest. If you want to increase the cardiovascular intensity of any workout, just cut down on rest.

It’s important, especially during strength days to do a warm-up and stretch post-workout.

Cardio

To supplement the strength training workouts, you should also be getting cardiovascular activities in each week. Depending on your goals and current fitness level, a minimum of 20 minutes of cardio at least 2 days a week will be beneficial.

If you have extra time, feel free to extend your cardio sessions for extra calorie burn. For best results, do not substitute cardio for strength! The strength workouts will make the biggest difference in your fitness levels and physique.

Flexibility

In addition to at least 5 minutes of light stretching at the end of your strength and cardio workouts, everyone would benefit from engaging in dedicated flexibility work at least one day a week. Yoga is a great option and a great workout to do on your ‘rest’ or ‘recovery’ days.

The strength training programs have been detailed for you to follow, but the cardio and flexibility will only be suggestions for frequency and duration to allow for customization.

 

Nutrition

oatmeal

While the programs we have selected are certain to make you fitter and help you get to a healthier place, exercise is only one part of a healthy lifestyle. You should also place focus on proper nutrition for optimal results.

We would highly suggest you consult with a nutritionist or health coach for additional information in this area. And, seeking the advice of a qualified fitness professional, will enhance your results by personalizing your #AFit15 program. Not to mention, getting fit is way more fun when you do it with someone!

Stay tuned, next week we’ll discuss accountability and the power of groups.

 

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Shannon Fable, 2013 IDEA and 2006 ACE Instructor of the Year, is the VP of Fitness Programming for the FIT4MOM® franchise. For more than two decades, she has helped impressive brands such as Anytime Fitness, Schwinn®, Power Systems, ACE, Silver Sneakers, and BOSU® as a fitness business and programming consultant. An experienced educator, freelance writer, and certified Book Yourself Solid® Business Coach, she helps fitness entrepreneurs navigate the industry and make more money. Fable serves as Vice Chair of the ACE Board of Directors and is the founder and co-owner of GroupEx PRO®, a cloud-based group fitness management tool.