Friday, March 15, 2013

Free Workout Friday: Weekly Workout Plan

You know you should workout, but you're not sure what to do.  Perhaps exercise has never come naturally for you.

Today's Free Workout Friday is about putting together a plan.

Plan it and it will get done.


In today's Free Workout Friday, you get a sample plan that will help you put it all together.  There's a beginner plan for the individual who is just starting to workout.  There is an intermediate plan for someone who has just enough time and is already conditioned to working out.  Finally, there is an advanced plan for someone who likes challenges, has been working out regularly, and is ready to step it up.

I've incorporated the 365fitt 10 Minute Workouts into today free workout for several reasons.  First, it gives you some great ideas.  Second, it gives you a good idea for how much cardio versus strength training you should do.  In other words, these plans are balanced.

 As with all exercise prescriptions, you should check with your doctor if you are new to exercise.  You should also select the plan that is right for you.

Below, you'll see an image for exactly what each workout is.  For instance, Workout #1 is Arms (deltoid/shoulders) while Workout #2 is Arms (biceps/triceps), and so forth.  Remember, these workouts are only 10 minutes each, making them extremely easy to incorporate them into ANY plan and into YOUR busy schedule.  As a BONUS, there's training tips on cardiovascular training.



The 365fitt 10 Minute Workouts are available for $19.95 on my website at




365fitt is about training for the event called LIFE, focusing on physical, nutritional and emotional wellness through lifestyle adaptations.  Kathy is available for personal training and wellness consultations and corporate wellness.  365fitt invites you to participate in a Healthy Active Living trip to incredible destinations.  Please visit 365fitt for more information.  Live 365fitt!

1 comment:

  1. Here are 3 kick-butt bodyweight exercises you can do to burn fat,
    stay energized, and avoid overeating.

    Bodyweight exercises help you burn fat shockingly fast, without any
    fancy equipment.

    1) Any Single-Leg Exercise
    The pistol (single-leg squat to the floor) is the most advanced
    1-leg exercise. But you can also do assisted single-leg squats with
    a band, or onto a bench, or even with a Stability Ball between your
    back and the wall.

    If you aren't ready for single-leg squats, you can use Bulgarian
    Split Squats, Reverse Lunges, regular split squats, or lying 1-leg
    hip bridges if you are a beginner.

    2) Decline Push-ups
    These are harder than normal pushups, thanks to your elevated feet.
    And in this position, you can still use a close-grip to fatigue
    your triceps, a "piked-hip position" to build your shoulders, or
    even the Spiderman leg motion to work on your abs.

    3) Bodyweight Inverted Rows
    I choose these over chinups and pullups because bodyweight rows let
    your chest rest, while your back is strengthened. It's the perfect
    compliment to a pushup.

    Do 8-12 repetitions per exercise. Don't rest between exercises. Go
    through the circuit up to 3 times, resting 1 minute after each

    For a once-per-month challenge, do each exercise to failure in your
    final round through the circuit.

    Get your very own copy of Turbulence Training & the Nutrition Guide here: ===> 3 Best Bodyweight Exercises for At Home Workouts <=====

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    Craig Ballantyne, CTT
    Certified Turbulence Trainer
    Author, Turbulence Training

    PS - Cut your workout and enjoy more time OUT of the gym...

    "Turbulence Training is phenomenal, Craig's system has taught me
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    Darren Motuz, Winnipeg Manitoba

    Get your very own copy of Turbulence Training & the Nutrition Guide here: ===> Fast fat loss workouts... <=====

    "The dumbbell and bodyweight workouts are perfect for the small
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    Tylor McEchren