WORKOUT VOLUMES

FULL BODY VOLUME 1

FULL BODY VOLUME 2

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Overview

This 6-week full body workout plan is designed to promote muscle growth and enhance strength through progressive overload. Each week, you'll increase the intensity of your workouts, ensuring that you're constantly challenging your body.

Schedule

  • Frequency: 6 days per week/1 rest day

  • GYM EQUIPMENT IS REQUIRED

What is progressive overload?

Progressive overload is a key idea in strength training that means gradually making your workouts harder for your muscles. You can do this by changing the weight you lift, the number of reps, total sets, or exercise intensity. The main aim is to grow muscle, boost strength, and improve fitness by pushing your body more each time. To use progressive overload effectively, keep track of your workouts and carefully increase weight, volume, or intensity while allowing time for recovery. This approach not only builds muscle but also keeps your workouts fresh and challenging, moving you closer to your fitness goals.

PELVIC FLOOR VOLUME 1

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This plan includes 6 separate workouts to be preformed over a span of 6 weeks. Each workout contains several exercises that slowly increase in intensity as you gain strength. The frequency is up to you and what your body needs.

WHAT IS PELVIC FLOOR STRENGTHENING?

Pelvic floor strength training aims to strengthen the muscles that support the bladder, uterus, and rectum. These muscles are crucial for pelvic stability, preventing incontinence, and improving sexual function.

Incontinence Prevention: Strong pelvic floor muscles are key for bladder control, helping to prevent leaks during activities like coughing, sneezing, or exercising.

Recovery Postpartum: After childbirth, women may have weakened pelvic floor muscles. Targeted training helps restore muscle tone and function.

Support for Internal Organs: These muscles support internal organs, contributing to better posture and core stability, which affects overall fitness.

Enhanced Athletic Performance: Athletes benefit from a strong pelvic floor, improving core strength and stability for powerful movements in sports.

Incorporating pelvic floor strength training into fitness routines promotes overall health and enhances quality of life, making it a valuable investment.

CORE VOLUME 1

OVERVIEW:

This 6 Week Core Program is designed to build strength, stability, and endurance in your core. This program is divided into 6 phases. This program includes 6 workouts that will be completed each week. The frequency is up to you!

WHY IS YOUR CORE SO IMPORTANT?

Core workouts are essential for more than aesthetics. A strong core enhances stability and balance, vital for lifting, running, and sports. It supports performance and reduces injury risk by targeting abs, obliques, lower back, and hips, fostering muscle and functional strength for everyday movements. Additionally, a strong core improves posture and helps counteract the effects of prolonged sitting, alleviating back pain. Engaging these large muscle groups boosts metabolism, aiding weight loss and healthy living. In summary, core workouts are crucial for stability, posture, functional strength, and metabolism—key elements of any fitness plan. Your core is your body's powerhouse.