Do you have a few notable performance goals over the next few months? Have you been moving your body somewhat consistently but need an extra nudge to get you back into a training groove? Are you in need of a little assistance in framing a workout schedule to keep you motivated, excited, and committed to fitness/wellness? If you answered “yes” to any of these questions, this 30-day program could be a great fit for you!

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PROGRAM PREVIEW AVAILABLE NOW
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• Add to Your Calendar and Preview Workouts Now Through Sunday
• Hit that calendar_today Calendar icon to add the program to your calendar (pre-register)
• Review the program outline and daily workouts
• Schedule your program start on Sunday 1/4 or later
• Week 1, Day 1 workout drops Sunday 1/4 at 12:00 AM PST
• New Workouts drop each program day at 12:00 AM PST

Who is this program for?
This 30-day program is all about creating momentum! We’re focused on creating and building sustainable, enjoyable wellness habits with a structured fitness routine and accompanying mental health strategies. This combination of training tactics will help you:

• enjoy the act of a body in motion
• establish a consistent wellness routine
• construct a supportive mental framework to bolster your training efforts (increased confidence!)
• push beyond your current training capabilities (if you choose!) to prepare you for whatever performance goals you might have within the next 2 to 4 months

Think of this program as a foundational “ramp-up.” Anyone from the “knowledgeable beginner” to the “seasoned athlete” can benefit from revisiting basic training principles within a program that strategically and incrementally progresses intensity, formatting, and mental load over time. As the “knowledgeable beginner,” you’re not entirely new to exercise. You’re familiar with many workout formats and training techniques, but maybe you don’t have a lot of consistent time-in-training under your belt. Conversely, as the “seasoned athlete,” your fitness routine feels more second-nature, you’re familiar with many different training strategies, and you’ve become accustomed to challenging yourself in your workouts. This program is structured for all categories of “athletes” (the beginner is an athlete, too!) to promote progress towards movement goals while implementing a few straightforward, complementary mental health tools.

What to expect?
The program is comprised of 4 weeks of progressively difficult workouts. The 5 workouts each week focus on:

• strength training (with lower/upper splits AND push/pull splits)
• targeted core work (core muscle strength and endurance)
• cardio (both HIIT (high intensity interval training) and moderate intensity cardio)
• mobility (includes traditional range of motion/stability work and dynamic stretching)

Each week has a different mix of strength/cardio combined with push/pull splits, but there is an equal focus on whatever training modalities are the focus for each day. Use the 2 days between each week of training for rest or active recovery.

Program Roadmap:
WEEK #1: (average time in-training = 30 min)
DAY 1: Lower Body Strength + HIIT [Level 3]
DAY 2: Upper Body Strength (Push) + Core [Level 3]
DAY 3: Upper Body Strength (Pull) + Cardio [Level 3]
DAY 4: Mobility + Dynamic Stretches [Level 1]
DAY 5: Total Body Strength + Cardio (bodyweight) [Level 3]

WEEK #2: (average time in-training = 33 min)
DAY 8: Lower Body Strength + Cardio [Level 4]
DAY 9: Upper Body Strength (Push) + HIIT [Level 3]
DAY 10: Upper Body Strength (Pull) + Core [Level 4]
DAY 11: Mobility + Dynamic Stretches [Level 1]
DAY 12: Total Body Strength + HIIT (bodyweight) [Level 3]

WEEK #3: (average time in-training = 34 min)
DAY 15: Lower + Upper Body Strength (Push) + Cardio [Level 4]
DAY 16: Lower + Upper Body Strength (Pull) + HIIT [Level 4]
DAY 17: Core + Low Impact Cardio [Level 3]
DAY 18: Mobility + Dynamic Stretches [Level 2]
DAY 19: Total Body Strength + HIIT & Cardio (bodyweight) [Level 4]

WEEK #4: (average time in-training = 36 min)
DAY 22: Lower + Upper Body Strength (Push) + HIIT [Level 5]
DAY 23: Lower + Upper Body Strength (Pull) + Cardio [Level 4]
DAY 24: Core + Low Impact Cardio [Level 3]
DAY 25: Mobility + Dynamic Stretches [Level 3]
DAY 26: Total Body Strength + HIIT & Cardio (bodyweight) [Level 5]

At the start of each week, you’ll also learn a different mental health tool to practice throughout that week of training:

Mental Health Focuses:
Week #1: goal setting
Week #2: pre-workout routines
Week #3: visualization
Week #4: relaxation (especially during strenuous workouts)

These tools are meant to enhance your training experience with positive mindset shifts for healthy perspectives on movement, wellness, and goal setting.

Equipment:
A range of light to moderately heavy weights (relative to what you use for lower and upper body strength exercises) will be helpful to creating a positive, effective training experience. Bring along your heavy weight options as well if you’re looking to bump up the intensity! 

A mat will also be helpful for any floor/core work.

Closing Notes:
Use this program as guidance for developing a consistent, fulfilling training regimen but know that your ultimate barometer for determining what day-to-day movement looks like for you is your own intuition! Add in extra recovery days as needed and use your time with the program as feedback for discovering what training focuses, styles, and formats work best for you. Learning how to intuit your daily training within the parameters of structured programming takes time and practice – stay patient and enjoy the journey.

Your FB Team trainers hope this program helps you build momentum towards tackling your next training endeavors!