Three-Hour Weekly Fitness Program: Build a Sustainable Fitness Habit
Transform your fitness with this meticulously designed three-hour weekly program. We'll build a sustainable habit by focusing on a balanced approach to fitness, incorporating aerobic training, strength training, and stability exercises. This program emphasizes progressive overload, habit formation, and individual adaptation, making it perfect for beginners and those seeking to enhance their existing routine.
Program Modules
Weekly Fitness Routine: Your Path to a Stronger, Healthier You
This is your comprehensive weekly fitness plan, designed to build strength, endurance, and stability. Each activity is crucial for a holistic fitness journey. Track your progress and celebrate your achievements!
Steady State Aerobic Training: Build Your Endurance
WeeklyOne hour of Zone 2 aerobic training. Focus on maintaining a consistent pace, allowing your body to adapt and improve cardiovascular health. Find an activity you enjoy, whether it's running, cycling, swimming or brisk walking.
Strength Training: Build Muscle and Power
WeeklyOne hour of strength training focusing on compound exercises (squats, deadlifts, bench press, overhead press, rows). Use weights appropriate to your fitness level. Progressive overload is key - gradually increase weight, reps, or sets over time.
High Intensity Interval Training (HIIT): Boost Your Metabolism
Weekly20-30 minutes of HIIT across one or two sessions. Alternate between high-intensity bursts and periods of rest or low-intensity activity. This is a great way to burn calories and improve cardiovascular fitness in a shorter timeframe. Remember to focus on proper form.
Stability Training: Enhance Core Strength and Balance
Daily30-40 minutes of stability training, broken down into 10-minute daily sessions. Focus on exercises like IAP (intra-abdominal pressure), breathing exercises, scapular car exercises, and cat-cow poses. These exercises are essential for injury prevention and overall body control. Consistency is key!
“Doing 10 minutes every day is better off than just trying to do it all in one shot.”
What You'll Accomplish
- Improve cardiovascular fitness by at least 15%
- Increase muscle strength and endurance by at least 10%
- Enhance core stability and balance, reducing risk of injury
- Develop a consistent exercise habit and maintain it for at least 8 weeks
Full program access + updates