You will be getting a 3 month strength training program. Each month you will be cycling through 3 workouts per week (lower body, upper body, full body) plus bonus HIIT cardio workouts you can perform in your 'off' days from strength. A workout calendar as well as a workout tracker so you can write down your weights used each week (because you'll get stronger with that #1FITBOD!!)
What equipment do I need?
I recommend a set of light (think lateral raises, triceps extensions) and a set of heavy/medium dumbbells (think rows, squats, lunges) HOWEVER, if you have resistance bands and know how to substitute band exercises, then you can do that! (note: I will be doing the workouts with dumbbells, not resistance bands) A step/couch/chair is also good to have!
How long is the program and do I need to follow it to a "T"
1FITBOD is a 12 week progressive program, meaning the workouts stay the same for the first month, then they change for the second month and one more time change for the 3rd month. Of course, I recommend that to get the most benefit from the program it is best to stay consistent (workout calendar helps!) BUT if you want to get the program and use the workouts here and there, I am not going to stop ya!
I am BRAND new to strength training, is 1FITBOD for me?
The #1FITBOD workout program falls more into the 'intermediate to advanced" category, so if you have never picked up a weight before (which I highly suggest!) then I would recommend you start with a more basic strength training program and then come back! If you are fairly new to lifting and know the basic movements, come onnnnnn down!
What if I have questions throughout the 12 weeks?
GREAT question! You are automatically put into a private #1FITBOD facebook group to not only connect with the rest of the #1FITBOD community, but also to ask questions, gain inspiration and chat with new friends!
What is the goal of the program? Fat loss? Muscle Gain?
These workouts are designed with progressive overload in mind. The goal is that you will get stronger week, as your body goes through the movements (yes, you can certainly increase weights used or get through more reps!) Write down your reps/weights used each week so you can see your progress! You can certainly lose fat with any workout program as long as you are dialed in with your nutrition, but you will absolutely feel stronger and leaner if you are paying attention to your nutrition and following the program consistently.
What about other workouts like yoga, spinning, running? How do those fit in?
There is a suggested workout calendar with the program, so on your 'off' days (meaning: off from the 1FITBOD workouts, that is where you can add in your other workouts like spinning, running, yoga. I would highly recommend sticking to these workouts and then peppering in minimal cardio, and certainly a yoga day! Ensure 1-2 days of rest per week as well (all written in the calendar!) Remember that just because you're not running or taking a spin class, your heart rate is going to be UP (strength and conditioning) due to the nature of these timed workouts!
How long are the workouts?
The workouts themselves are no more than 40-45 minutes TOPS! I am all about minimal time and maximum effort!
