field workout 1 - fit company

Overview

Week Mon Tues Wed Thurs Fri Sat Sun Week 1 Home Workout 1 Rest Day Cardio Rest Day Gym Workout 1 5k Run Rest Day Week 2 Home Workout 1 Rest Day Cardio Rest Day Gym Workout 1 5k Run Rest Day Week 3 Field Workout 1 Rest Day Cardio Rest Day Gym Workout 2 5k Run Rest Day Week 4 Field Workout 1 Rest Day Cardio Rest Day Gym Workout 2 8k Run Rest Day Week 5 Home Workout 2 Rest Day Cardio Rest Day Gym Workout 3 5k Run Rest Day

Week 6 Home Workout 2 Rest Day Cardio Rest Day Gym Workout 3 8k Run Rest Day

Week 7 Field Workout 1 Rest Day Cardio Rest Day Gym Workout 1 5k Run Rest Day Week 8 Home Workout 2 Rest Day Cardio Rest Day Rest Day Challenge Day! Rest Day

In order to prepare for the Fit Company Challenge, this training program works on the following -

• Conditioning • Strength • Endurance • Power • Agility/Speed We understand that as a busy professional, you don't have a lot of time to train, and some weeks are busier then others. As such, all of the workouts are designed to take no longer than 45 minutes with warm-up and warm-down and we have given you 4 workouts per week. If you find that there are weeks you can only train 3x, we recommend you take out the cardio day and complete the other 3 workouts for the week.

A couple more points: • Feel free to switch any of your rest days with one of the workouts, as long as you have a goal to complete 3 - 4

workouts per week. • No access to a gym? That's ok! If you don't have access to a gym, simply replace the gym workout with another

home workout or field workout. • Rest Days - Make sure to take 2 - 3 rest days per week and use it as a time to stretch, drink plenty of water, and

recover. If you really feel like training on a rest day in addition to the 4 workouts prescribed each week, feel free to add a cardio day.

• Workouts too easy? If at any point these workouts are too easy, then switch over to the advanced training plan. You'll notice it's very similar to the intermediate plan, but the small changes will make the workouts a lot more challenging! Similarly, if the workout is too challenging, switch over to the beginner plan for a few weeks.

• Cardio - We leave this day up to you. If you don't have access to a gym, feel free to use this as another run/walk day with the same goal as the upcoming Saturday. If you are looking for low impact cardio, put your gym membership to use and go to a Spin class, or hop on an elliptical machine and watch TV while getting your heart rate up. Your goal is to complete 30 minutes of moderate to low intensity cardio exercises.

• Finally, nutrition is just as important in your training as your fitness. While we don't prescribe any nutritional plans, we do recommend that you use your involvement in the Challenge as a time to evaluate your current nutrition and make sure that it is helping you to meet your goals!

Home Workout 1 Intermediate Workout

Round Exercise Sets Total Time Notes

Warm-up

Run in Place Jumping Jacks Air Squats

3x 5 Min

Perform each exercise for 30 seconds and then immediately move on to the next exercise. After you complete the first set, go straight into the 2nd set and so on. This should be 4.5 minutes of continued moving!

Warm-up Stretch 1x 3 Min Stretch and focus on the upcoming workout

Round 1 Air Squats 3x 3 Min Perform exercise for 30 seconds and then rest for 30 seconds

Round 2 Push-Ups 3x 3 Min Perform exercise for 30 seconds and then rest for 30 seconds

Round 3 High Knees 3x 3 Min Perform exercise for 30 seconds and then rest for 30 seconds

Round 4 Sit Ups 3x 3 Min Perform exercise for 30 seconds and then rest for 30 seconds

Round 5 Mountain Climbers 3x 3 Min Perform exercise for 30 seconds and then rest for 30

seconds

Round 6 Plank Hold 3x 3 Min Perform exercise for 30 seconds and then rest for 30 seconds

Round 7 Chair Dips 3x 3 Min Perform exercise for 30 seconds and then rest for 30 seconds

Round 8 Burpees 3x 3 Min Perform exercise for 30 seconds and then rest for 30 seconds

Cool-Down Stretch 1x 5 min Stretch and drink plenty of water, you are done!

Home Workout 1 Notes

Note 1: The goal of this workout is to work on your full-body conditioning and complete some body weight strength exercises. This workout is designed to prepare you for course 1 & 2 of the challenge. Note 2: The workout is designed to be of moderate intensity and will take 40 minutes in total to complete. For each round you will complete each set for 30 seconds, rest for 30 seconds, and then go straight into the next set. For instance, for air squats you will start your timer and complete 30 seconds of air squats non stop, rest for 30 seconds, complete 30 seconds of air squats non stop, rest for 30 seconds, and then complete your final set of air squats non stop. All together each round should take exactly 3 minutes and then either take a short water break when needed or if you are up to it go straight into the next round. Note 3: Equipment - You'll need a timer and a chair or a bench you can do dips on, that's it! Note 4: Modifications – Females should do modified push-ups in place of push-ups, and males can also complete modified push-ups if needed.

Gym Workout 1 Intermediate Workout


Warm-up Indoor Rowing Machine 1x 5 Min

Use the rowing machine to warm-up your entire body and get your heart rate up to take that into the first superset.


Superset 1 Dumbbell - Bench Press 3x 10 Min 16 Reps on first set, 14 reps on 2nd set, 12 reps on

3rd set

Dumbbell - One Arm Row

16 Reps on first set, 14 reps on 2nd set, 12 reps on 3rd set

Air Squats 20 Reps per each set

Superset 2 Front Lat Pull Down 3x 10 Min 16 Reps on first set, 14 reps on 2nd set, 12 reps on

3rd set

Push Ups 15 Reps per set

Kettlebell Swings 15 Reps per each set

Superset 3 Crunches on Balance Ball 3x 10 Min 15 Reps per each set

Plank on Balance Ball 30 Seconds per each set

Lunges 10 Lunges on each leg without weight


Note 1: The goal of this workout is to work on your strength, while also completing some full-body conditioning exercises. This workout is designed to prepare you for course 1 of the challenge. Note 2: The workout includes 3 supersets. For a superset you will select your weights for all 3 exercises and complete each exercise back to back before resting for 1 minute and starting set 2. For instance, for superset 1 you will first complete 16 reps on the bench press and then immediately flip over and complete 16 reps for each one arm row and then immediately stand up and complete 20 air squats at which time your first set is complete. Then take a short 1 minute rest and go into your next set. Each superset has 3 exercises and you will complete 3 sets. Note 3: Weight is not listed for each exercise, but some of the exercises require you to use dumbbells, kettlebells, or an exercise machine. We recommend you start at a very low weight and then work your way up over time. The goal for you is to complete the entire workout under 45 minutes and lighter weights will also help you complete this as you will be less fatigued between sets. Enjoy! Note 4: Modifications – Females should do modified push-ups in place of push-ups, and males can also complete modified push-ups if needed.

Gym Workout 1 Notes

Field Workout 1 Intermediate Workout


Warm-up


3x 5 Min



Superset 1 Lateral Shuffle 3x 6 Min Lateral shuffle 25 yards, touch the ground and lateral shuffle back to starting line. Total distance of shuffle is 50 yards.

Sprint

Sprint 10 yards, touch the ground, sprint back to the starting line, touch the ground then spring 25 yards, touch the ground and sprint back to the starting line. Total sprint will be 70 yards.

Lunges Perform lunges 25 yards and then sprint back to the starting line.

Superset 2 Bear Crawl 3x 8 Min Bear Crawl 25 yards and then run back to the starting line

Sit Ups 15 Reps per each set

Two legged Hops With feet together hop 25 yards and then run back to the starting line

Push Ups 15 Reps per each set

Superset 3 Run backwards 3x 6 Min Run backwards 25 yards and then run forwards to the starting line

Burpees 10 Reps per each set

Plank Hold Hold a 30 second plank

Final Set Sprint 3x 5 min

Sprint 10 yards, touch the ground, sprint back to the starting line, touch the ground then spring 25 yards, touch the ground and sprint back to the starting line. Total sprint will be 70 yards each set


Field Workout 1 Notes

Note 1: The goal of this workout is to work on your aerobic conditioning, strength, and agility. This workout is designed to prepare you for course 2 & 3 of the challenge. Note 2: You can complete this workout at a nearby field, parking lot, back yard, or any place where you have about 25 yards of space for short runs. Note 3: Equipment - You will need a timer and three markers to mark the starting line, 10 yards, and 25 yards. Markers could be cones, towels, or even sticks, anything so you know where the turn around point is and feel free to approximate the distance! Note 4: Modifications – Females should do modified push-ups in place of push-ups, and males can also complete modified push-ups if needed.



Warm-up Indoor Rowing Machine 1x 5 Min

Use the rowing machine to warm-up your entire body and get your heart rate up to take that into the first superset.


Superset 1 Assisted Pull-Ups 3x 10 Min 12 Reps per set

Assisted Dips 12 Reps per set

Jumping Jacks 30 Reps per each set

Superset 2 Chest Press Machine 3x 10 Min 16 Reps on first set, 14 reps on 2nd set, 12 reps on

3rd set Bent over Barbell Rows

16 Reps on first set, 14 reps on 2nd set, 12 reps on 3rd set

Kettlebell Squats 20 Reps per each set

Superset 3 Leg curls on Balance Ball 3x 10 Min 15 Reps per each set

Plank on Balance Ball 30 Seconds per each set

Mountain Climbers 30 Seconds per each set


Note 1: The goal of this workout is to work on your strength, while also completing some full-body conditioning exercises. This workout is designed to prepare you for course 1 of the challenge. Note 2: This workout includes 3 supersets. For a superset you will select your weights for all 3 exercises and complete each exercise without any rest before resting for 1 minute and starting set 2. For instance, for superset 1 you will first complete 12 reps on the assisted pull-up machine, then immediately switch to completing 12 reps of dips on the machine, and then complete 30 jumping jacks at which time your first set is complete. Then take a short 1 minutes rest and go into your next set. Each superset has 3 exercises and you will complete 3 sets. Note 3: Weight is not listed for each exercise, but some of the exercises require you to use dumbbells, kettlebells, or an exercise machine. We recommend you start at a very low weight and then work your way up over time. The goal for you is to complete the entire workout under 45 minutes and lighter weights will also help you complete this as you will be less fatigued between sets. Enjoy!

Gym Workout 2 Notes

Home Workout 2 Intermediate Workout


Warm-up


3x 5 Min



Circuit 1 Chair Hold 3x 10 Min Perform exercise for 30 seconds and then go straight into next exercise in circuit (no rest)

Sit Ups Low Jacks Side Plank (L Side) Side Plank (R Side)

Circuit 2 Half Burpees 3x 10 Min Perform exercise for 30 seconds and then go straight into next exercise in circuit (no rest)

Leg raises (abs) Lunges Jumping Jacks in Plank Position

Dips on Chair

Bonus Round Mountain Climbers 3x 3 Min Perform exercise for 30 seconds and then rest for 30 seconds and then go straight into next set

Warm-Down Stretch 1x 5 Min Stretch and drink plenty of water, you are done!

Home Workout 2 Notes

Note 1: The goal of this workout is to work on your full-body conditioning and complete some body weight strength exercises. This workout is designed to prepare you for course 1 & 2 of the challenge. Note 2: The workout is designed to be of moderate intensity and will take 35 - 40 minutes in total to complete. For the two circuits, you'll want to complete each of the 5 workouts in a row with no breaks between each exercise, so each set will take 2.5 minutes to complete. We recommend you then take 30 - 60 seconds rest and then go into your next set of the circuit. We also added a bonus round after you complete the 2nd Circuit if you are up for it of mountain climbers. For the bonus round you'll complete 30 seconds of mountain climbers (set 1), take a 30 second rest and then complete 30 seconds of mountain climbers (set 2), rest 30 seconds and complete your final set of mountain climbers for 30 seconds (set 3). Note 3: Equipment - You'll need a timer and a chair to do dips on, that's it!



Warm-up Elliptical Machine 1x 5 Min Use the elliptical machine to warm-up your entire body and get your heart rate up to take that into the first superset.


Superset 1 Dumbbell Standing Shoulder Press 3x 10 Min 12 Reps per set

Bent over dumbbell rows 12 Reps per set

Weighted lunges with dumbbells 8 reps per leg (16 total per set)

Superset 2 Medicine Ball Sit-ups 3x 10 Min 15 Reps per set

Medicine Ball side-to-sides 30 Reps per set

Medicine Ball Push-Ups 16 Reps per set (8 on each arm)

Superset 3 Kettle Bell Swings 3x 10 Min 15 Reps per each set

Lateral Dumbbell Raises 12 reps per set

Plank Hold 45 Seconds per set


Note 1: The goal of this workout is to work on your strength, while also completing some full-body conditioning exercises. This workout is designed to prepare you for course 1 of the challenge. Note 2: This workout includes 3 supersets. For a superset you will select your weights for all 3 exercises and complete each exercise without any rest before resting for 1 minute and starting set 2. For instance, for superset 1 you will first complete 12 reps of standing dumbbell press, then immediately complete 12 reps of bent over dumbbell rows, then complete 16 reps of standing lunges. Then take a short 1 minutes rest and go into your next set. Each superset below has 3 exercises and you will complete 3 sets. Note 3: Weight is not listed for each exercise, but some of the exercises require you to use dumbbells, or kettlebells. We recommend you start at a very low weight and then work your way up over time. The goal for you is to complete the entire workout under 45 minutes and lighter weights will also help you complete this as you will be less fatigued between sets. Enjoy! Note 4: Modifications – Females should do modified medicine ball push-ups in place of medicine ball push-ups, and males can also complete modified medicine ball push-ups if needed.

Gym Workout 3 Notes

field workout 1 - fit company

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