Intro

Welcome to the new program by Resilience Fitness! By being here you already completed the first step in taking more control of your health and wellbeing. What I have aimed to do is give participants a starting point and foundation to becoming more consistent with fitness qualities that extend into everyday life. This program will be using fast paced workouts over a few weeks with questions to be submitted reguarly to maximize its full benefits. The main focus for all participants will be building consistency. Whether you are a high performing athlete or never step foot in a gym, having a routine is a necessity to maximizing results. All workouts are set up to go at your individual speed. Some days may be about competing against yourself for a record time or just showing up and keeping it moving. That is entirely up to you, but keep showing up! This program will be using a single dumbbell for all movements.

In addition to completing workouts, questions will be at the bottom of each page. These are intended to keep you on track as well as keep constant communication with me, the trainer. The clients that I have seen the most success in, are the ones who are open and honest about the process so that adjustments can be made to fit them. Also, by logging in each week and typing out your responses, it keeps you accountable to stick to the physical workouts. The more you share with me, the better this program will shape to you as an individal. You can always include more than just what the questions ask and I will respond when applicable. All responses go directly to me only.

There are 2 options to completing the program. Option 1 (recomended) is to complete the workout combo 2 times in a 7 day period as well as responding to the questions. For example, Complete the combo on Monday and Friday mornings. Respond to the questions on Monday and think about them throughout the week and submit again if anything changed. This option will take 35 days to complete. Option 2 (Recommended for higher intensity) is to complete the combo 2 times in a 3 day period as well as submit responses. This option will take 15 days to complete. If another option makes more sense to you, confirm your plan with the trainer.

Listed below is a stretching combination. This is the format for how workouts will be presented in the future posts. A write up of the movements and style, followed by a video showing the movements. Whenever I write a whole number (Ex. 10) that means total amount regardless if you are going back and forth. Whenever I write a number with a slash (ex. 5/5) that means complete all reps for one side, then all reps for the other side.

Stretching Combo:

These are just suggestions as a quick routine to do before working out and will be the combo for the entirety of this program.

2 Rounds

10 Knee Tuck

10 Quad Stretch

10 Down To The Side

10 Arms Open

5/5 Arm Circles (Forward and Backwards)

Questions For Response:

The more you submit, the more I can better be apart of your journey.

Examples are italicized. Submit in the form at the bottom of the site page.

1. What is your goal in completing this program?

   Be more consistent with my health.

2. Why do you want to achieve it?

   I feel better physically and mentally when I have a routine.

3. What has stopped you from achieving this goal in the past?

   Letting too much time go by between workouts.

4. Is there anything I can do to help?

   Email me once per week to check if I completed the workouts.

5. Which option will you be attempting?

   Option 1.

"For you have need of endurance, so that when you have done the will of God you may receive what is promised." - Hebrews 10:36