4-Week Workout Guides
Whether you're just starting out - or starting over again - this month-long workout plan can help you get on (and stay on!) track with your goals, help you feel stronger, & boost your overall health & fitness!
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GOAL: Commit to a consistent 30 days of activity
SKILL LEVEL: Beginner | Intermediate | Advanced Fitness Levels available!
DURATION: 4 Weeks
DAYS/WEEK: 4-5
EQUIPMENT NEEDED: A set of dumbbells + a chair or bench
LOCATION: Your home! Or wherever you want!
HOW IT WORKS: Simply follow the weekly workout calendar. ​
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*These workout plans are NOT for people who have any injuries/limitations/chronic conditions which can be affected by exercise. Do not attempt these workouts without first getting medical clearance from your team of doctors + healthcare professionals.*
BEGINNER VERSION
4-Week Workout Guide
Beginner: You just started working out or you've been dabbling in exercise for 6 months or less. You mainly participate in low-intensity cardio-based workouts.
INTERMEDIATE VERSION
4-Week Workout Guide
Intermediate: You've been consistently working out for 6 months - 1 year and have a solid foundation of both cardio & strength training.
ADVANCED VERSION
4-Week Workout Guide
Advanced: You've kept a consistent, progressive workout (including strength & cardio for at least 1-2 years.
ALL FITNESS LEVELS
4-Week Workout Guide
BUNDLE DEAL: ALL 3 fitness levels!
Upper Body Workout Guide
*These are NOT full workouts that you can follow along with. I provide short video clips so you can learn how to do each exercise.*
PDF: Building Muscle Post-Op Bariatric Surgery with Dietitian Katie
Get access to 75+ slides from a presentation I did with Katie Dickerson, Bariatric Dietitian
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Topics:
• body composition (fat vs muscle mass)
• RMR - Resting Metabolic Rate
• factors that influence muscle growth
• tips for getting started w/ resistance training workouts
• electrolytes + exercise
• calculating personal calorie needs
• calculating personal macronutrient goals
• muscle growth + importance of PROTEIN
• pre-workout meals
• post-workout meals
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