DAILY WORKOUTS
SAMPLE WEEKLY PLAN
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LEVEL: Intermediate / Advanced
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PROGRAM OVERVIEW: This program is ongoing. You will perform “Undulating Periodization” (a form of “hybrid training”) in which all three workout types (stabilization, strength endurance, and muscular hypertrophy) are performed concurrently each week / month to minimize boredom and continually improve on all three adaptations at the same time.
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It is recommended that cardiorespiratory training be used in conjunction with the integrated training program to help weight-loss clients expend additional calories and improve health and overall fitness. Check out our Moxie Strong | Cardio program.
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GOALS: Increase muscle strength efficiently while boosting cardiorespiratory endurance and fat loss.
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DURATION: This program is ongoing.
DAY 1: STRENGTH 1 // STABILIZE
The primary adaptations for the "Stabilize" Workouts are: mobility + flexibility, core + joint stabilization, postural alignment + control, muscular + aerobic endurance.
DAY 2: CARDIO 1 // FLOW
The goals of "Flow" Training are to help clients build an appropriate aerobic base and a foundational level of fitness.
DAY 3: STRENGTH 2 // TONE
The primary adaptations for the "Tone" Workouts are: core strength + joint stabilization and muscular endurance + prime mover strength.
DAY 4: CARDIO 2 // BURN
"Burn" Training is the introduction to aerobic interval training in which intensities are varied throughout the workout. The focus of" Burn" Training is on increasing the workload (i.e. speed, incline) in a way that helps clients exercise at higher intensities and achieve greater levels of aerobic fitness.
DAY 5: STRENGTH 3 // BUILD
The primary adaptations for the "Build" Workouts are: core strength and muscular strength + hypertrophy (muscle growth)
DAY 6: CARDIO 3 // FLOW
The goals of "Flow" Training are to help clients build an appropriate aerobic base and a foundational level of fitness.
DAY 7: ACTIVE RECOVERY // RECOVER
Recovery is when the body adapts, rebuilds, and gets better - and it's a critical consideration in midlife and beyond. You aren't getting stronger when you're working out. You're getting stronger when you recover from what you did in your workouts. The key is to balance structured training sessions with daily low- to moderate-intensity activity and intentional recovery.
For every workout, you will find the following:
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Exercise demo videos
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Sets
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Weight suggestions
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Reps
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Tempo
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Rest
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Substitutions, modifications, etc.
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WHAT EQUIPMENT YOU’LL NEED
Some of the workouts have exercises that utilize equipment found at all public gyms. However, I have included substitutions for those doing the workouts at home using dumbbells, bands, etc. Below is a list of suggested equipment. You can click on the links to find out where I purchased mine (I do not earn commission off these items).
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At least 3 pairs of dumbbells - one "light" pair, one "medium" pair, one "heavy" pair (Most of my female clients start with 5 lbs., 8 lbs., and 10 lbs.)
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Plyo Box (or something 10-20" high to step up onto)
Optional Items: