General Fitness Template

IN A NUTSHELL

5 workouts/week,
focused on increasing
strength, mobility and coordinated athleticism,
split into variances for men and women.

 

Who is this template for?

This is a stand-alone template for persons wanting a well-balanced fitness program. This template will highlight a variety of exercises and prescriptions inside and outside of the gym, along with breath practice and a broad spectrum of movement. This template is split into variances for men and women.

In addition, there will be weekly prompts to consider about lifestyle choices and an invitation to reconsider your perspective about your health and fitness.

Perfect for:

  • increasing strength, mobility and coordinated athleticism,

  • establishing a well-balanced concept of fitness,

  • anyone who welcomes a prompt to consider & reconsider their perspective about health and fitness.

 

What equipment will I need?

A regular gym membership is most ideal for this template.

Recommended set up:

  • a regular gym membership with machines, free weights and cardio equipment.

  • a sandbag.

You may get creative in fashioning your own sandbag, however, we recommend purchasing one. Discounts available after template purchase.


What can I expect?

Here is a general overview of the themes that you can expect to see in this template:

Daily Wake-Up

Each week you will have a new “daily wake-up” that should start each session as the warmup. These are intended to increase and progress core activation and facilitate better breathing mechanisms to increase your physical awareness. Although this could be utilized as it's own morning routine, please make sure that this is your routine warmup immediately before your primary session. 

Foundations

There will be sessions focused primarily on practicing breathing patterns and applying this to movement and posture. Although breathing itself is a subconscious act, your conscious practice will drastically alter your physical, mental and even emotional awareness if you choose to practice this well.  

Strength

There will be sessions intended to increase absolute and relative strength through a variety of modalities. These will be sessions that should test the outer bounds of your capacity and intensity. 

Growth

There will be sessions to promote muscle hypertrophy through adaption to muscle fatigue and the concept of failure.

Endurance

There will be sessions to increase your cardiovascular strength and your capacity to endure long-suffering. 

Function 

These will be sessions determined by your own choice and preference to how you will express and practice your fitness. With four days of given workouts per week, you will commit to an additional day each week in something new. Choose one physical activity that is novel to you that will challenge you to learn and engage with a different community for the next six weeks. This could include, but is not limited to: martial arts, dance, rock climbing, hockey, yoga, adult gymnastics, paddle boarding, a group class at your gym or any other physical activity.