On this site, you’ll find workouts that can be adjusted to all levels and abilities. Even if you’re a beginner to fitness or activity – you can begin your journey towards building your fitness today. Start by reading How to Get Fit (and no, it doesn’t involve cardio) and supporting yourself with the proper nutrition.
With all posted workouts on this website, there are three separate “tiers” of workouts that you can choose from based on your ability and goals. One of those options will always be able to be done in your own home or outside so that it’s easy and accessible.
Please note: If you’ve never done activity before, I recommend walking 20-30 minutes a day for at least 3 days/week, and increasing that to an hour walk at least 3 days/week for 1-2 months before incorporating the posted workouts into your life. When you begin utilizing the workouts, try incorporating one workout a week along with your long walks for a month before incorporating two or three workouts per week.
The Tiers Defined
Tier 3 (Building a Base): If you’re uncomfortable with “sprinting” or you’re new working out – please utilize tier 3 workouts for at least 4-6 weeks. This tier is for those who aren’t comfortable yet with certain levels of exertion, or for those who have limitations in body movement/function. Do not move on to tier 2 workouts until you can perform tier 3 workouts comfortably and you are injury-free. In fact, you don’t have to move up to tier 2 workouts at all if you don’t want to. Do what YOU feel comfortable doing.
Tier 2 (Kickin’ it up a Knotch): If you have some past experience with general sports like running, biking, or lifting weights with dumbbells at a comfortably hard pace – tier 2 workouts are for you. You should be familiar with efforts above a comfortable pace, and should have some experience with pushing yourself. Tier 2 workouts will include some harder exertions that will most likely take you out of your comfort zone, and will involved functional movements with weights.
Tier 1 (Fine Tuning the Machine): Tier 1 workouts are for those who have experience with sprinting or “hard” efforts, and have performed some strength and/or power work with weights. You should be comfortable being uncomfortable, and have a “body awareness” of when and how much to push yourself. If you have been performing tier 2 workouts for at least 6 months, and would like to “step it up” – try one tier 1 workout per week for a month and see how you feel. Tier 1 isn’t for everyone – and if tier 2 feels appropriate for your goals, stick with it.