Fitness
The definition of fitness is the ability to recover. This is all done through corrective exercise training. As a former professional athlete, I learned the importance of:
Having a plan in place
Sticking to the plan
Having a coach or trainer
The fitness program provided here reflects my personal 3 month training program. While this program may be appropriate for all fitness levels from beginner to advanced, you must consult your own physician to assure this program is appropriate for your current fitness level. Each workout is a minimum of 30 minutes and a maximum of 60 minutes.
Always STRETCH upon completion of your training sessions. NEVER STRETCH COLD MUSCLES before training.
Important Information before Beginning Your Fitness Training Program:
Please consult your physician before beginning any exercise program found in this book or any referenced site. Mike Hartman, Hartman.Academy Echo Net Media, Inc., or any of its affiliates are not responsible for any injury that may result from exercises or training programs from this book. It's important to review each program and exercises with your physician and or/trainer before beginning to ensure they are all completed with proper form.
Body Weight Training – Monday / Wednesday / Friday
Each training session should start with a dynamic warm up and consists of 4 sets of 3 different exercise routines. Each set is repeated 4 times. Measure your improvement based on how many total repetitions you complete:
Beginner: 10 repetitions / exercise = 480 total repetitions
Getting Serious: 15 repetitions / exercise = 720 total repetitions
Advanced: 20 repetitions / exercise = 960 repetitions
Ultimate Challenge: 25 repetitions / exercise = 1,200 repetitions
Aerobic / Anaerobic Training – Tuesday / Thursday / Saturday
Choose from any of the Aerobic activities and follow this approach:
Dynamic Warm up: 30 minutes (Baseline).
Interval: 30 seconds high intensity / 30 seconds recover. Repeat for 10 / 20 / 30 minutes depending on fitness level.
Recovery: 10 minutes easy pace.
Activities
Recumbent Bike
Jump Rope
Seated Bike
Stair Climber
Elliptical
Boxing
Cycling
Running
Walking
Hop Scotch
Week 1 - Fitness
Record your repetitions for each exercise/activity to chart your progress.
Week 2 - Fitness
Record your repetitions for each exercise/activity to chart your progress.
Week 3 - Fitness
Record your repetitions for each exercise/activity to chart your progress.
Week 4 - Fitness
Record your repetitions for each exercise/activity to chart your progress.
Week 5 - Fitness
Record your repetitions for each exercise/activity to chart your progress.
Week 6 - Fitness
Record your repetitions for each exercise/activity to chart your progress.
Week 7 - Fitness
Record your repetitions for each exercise/activity to chart your progress.
Week 8 - Fitness
Record your repetitions for each exercise/activity to chart your progress.
Week 9 - Fitness
Record your repetitions for each exercise/activity to chart your progress.
Week 10 - Fitness
Record your repetitions for each exercise/activity to chart your progress.
Week 11 - Fitness
Record your repetitions for each exercise/activity to chart your progress.
Week 12 - Fitness
Record your repetitions for each exercise/activity to chart your progress.
