PROGRAM PREVIEW (4/19-4/26) - Review the Program and all 20 NEW Workouts + add to your Calendar to start this new team program on Sunday, April 26th!

We all know that strength training is incredibly beneficial to our physical longevity, mental health, and athletic performance. There are a multitude of ways to implement progressive overload (systematically challenging our muscles via different training approaches to improve strength) but applying these principles within a structured program with simple, straightforward exercises paves the pathway for improved form, mind-muscle connection, and benchmarking, all variables that help sharpen our ability to advance our strength over time.

Who is this program for?
Because this 30-day program contains all straightforward exercises (think simple, not necessarily easy!), the progressiveness in difficulty stems from the workout formatting, exercise sequencing, and your choice of weights. We focus on a different element of progressive overload each week to bump up the difficulty level of the workouts even if you choose to use the same range of weight selections throughout the entire program. Thus, this program is a great fit for a range of fitness enthusiasts! Whether you’re relatively new to strength training or have been throwing around weights for years, the programming/formatting itself supplies enough of a stimulus that even small increases in weight loads will help build your muscles’ capacity to accommodate increasing loads in the future.

What to expect?
This is a strength-forward program, but there are still “sprinkles” of HIIT, cardio, and mobility work throughout to complement your challenging lifting days. Each of the 4 weeks of training includes 3 strength-only days (lower body, upper body, total body), 1 short HIIT workout, and 1 active recovery-natured cardio/core/mobility routine. Each week focuses on a different progressive overload training principle to build your strength for the final week when you will theoretically lift your heaviest weights.

Program Roadmap:
WEEK #1: Circuits (estimated average time in-training = 33 min)
-Day 1: Lower Body Strength [Level 3]
-Day 2: Bodyweight HIIT [Level 3]
-Day 3: Upper Body Strength [Level 3]
-Day 4: Low Impact Cardio + Standing Core [Level 3]
-Day 5: Total Body Strength [Level 4]

WEEK #2: Tempo Work (estimated average time in-training = 36 min)
-Day 8: Lower Body Strength [Level 4]
-Day 9: Bodyweight HIIT [Level 3]
-Day 10: Upper Body Strength [Level 3]
-Day 11: Mobility + Low Impact Cardio [Level 3]
-Day 12: Total Body Strength [Level 4]

WEEK #3: Supersets (estimated average time in-training = 38 min)
-Day 15: Lower Body Strength [Level 4]
-Day 16: Bodyweight HIIT [Level 3]
-Day 17: Upper Body Strength [Level 4]
-Day 18: Low Impact Cardio + Weighted Standing Core [Level 3]
-Day 19: Total Body Strength [Level 4]

WEEK #4: Decreasing Intervals/Pyramids (estimated average time in-training = 40 min)
-Day 22: Lower Body Strength [Level 5]
-Day 23: Bodyweight HIIT [Level 4]
-Day 24: Upper Body Strength [Level 4]
-Day 25: Mobility + Low Impact Cardio [Level 3]
-Day 26: Total Body Strength [Level 5]

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 an experienced lifter looking to experiment with some of your goal weights! 

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

Closing Notes:
If you’re on a journey to improve your strength, just remember that it takes time to build muscle and improve the accompanying neuromuscular adaptations. Stay the course and incorporate recovery into your training regimen in the same way that you select your more physically demanding workouts. You undermine the benefits of your challenging workouts without consistent recovery, sleep, and mental deloading. And most importantly, have fun!

What’s Next?:
If you enjoy the focus and breakdown of this program, you might also enjoy the following 30-day team programs:
-FB Kickstart
-FB Momentum
-30 Day Challenge: Strength, HIIT, Mobility