As a note, you should check off each set when accomplished and always record the weight you lifted so you have a record of your workouts. And, complete all sets.

If you cannot complete specified reps, write in the number you performed.

The program is as easy as following a recipe.

Generally, sets and reps are written in the form of 3 x 8, etc. When they are written at 8, 8, 6, 6, etc. or if varied reps per set or used the first line is for the first set and next lines for subsequent sets. You will increase weight load each time you begin the next set. However, if you are beginning, use light weights to start. Feel free to email any questions you may have in our ‘contact us’ section.

Most programs come in 2-4 week modules, up to 12 weeks in length. Each is designed especially for you based on your own fitness and health goals. As previously mentioned, the following are show only one day of a typical program.

Most programs come in 2-4 week modules, up to 12 weeks in length. Each is designed especially for you based on your own fitness and health goals. The examples below illustrate 1-day only.

Such workouts are very demanding. The following is a one-day example of a level 6 workout program. Our programs go all the way to level 10. However, most cannot handle past level 6. Our founder constantly performed level 10 programs as examples to other athletes.

Most of programs we design for you come in 2-4 week modules, up to 12 weeks in length. Each is designed especially for you based on your own fitness and health goals. In the table below you will see various nomenclature. For example, wt means weighted (your choice), per refers to weight that is selected based on a periodized program (if you do not have a periodized program, choose a weight from 40 to 70 percent of your max load capability based on each exercise thus, the first rep would use 40% and up from there for each succeeding set) and, uw means unweighted.

*MHR = maximal heart rate. To calculate yours, proceed to our “Tools” section and then, to “Target Heart Rate.” By entering your age in years, you’ll obtain a maximum heart rate. You should not exceed this rate. Below the number calculated will be two other heart rates. The first is a minimal, which is based on 70% of the maximum rate. The second is a maximal, which is based on 90% of your maximum rate. Maintaining your workout at a level between 70-90% of the maximum will give you optimal workout results.

To calculate other rates such as 80% of your MHR or Target Heart Rate, simple multiply your maximum by the fraction of the percent you are attempting to calculate. For example, if your MHR is 195 then, 195 x 0.80 = 156.

Most programs come in 2-4 week modules, up to 12 weeks in length. Each is designed especially for you based on your own fitness and health goals. And, we cater all the way up to professional athletes including those in the NFL, Olympics, NBA, MLB, NHL, etc. Dr. Tindall (our founder) has trained numerous elite athletes and continues to do so on a one-on-one basis. He also developed the first astronaut exercise training protocol for NASA for deep space travel. Imagine what he can do for you.

Day 1

Warm-Up Exercises
Mixture of Calisthenics (5 minutes)
Stationary Bike (moderate pace – 5 minutes)

Core Exercises

70% MHR* Arm Ergometry (7 minutes)

80% MHR Power Walking (10 minutes)
75% MHR Rowing Machine (10 minutes)

Warm-Down Exercises

Treadmill (easy stride – 5 to 10 minutes)

Day 2

Warm-Up Exercises

Treadmill (slow pace – 8 minutes)

Elliptical Trainer (moderate pace – 5 minutes)

Core Exercises

90% MHR* Stair Stepper (5 minutes)

80% MHR Treadmill (10 minutes)

Warm-Down Exercises

Stationary Bike (easy stride – 5 to 8 minutes)

5-8

Day 3

Warm-Up Exercises

Stationary Bike (moderate pace – 8 minutes)

Core Exercises

75% MHR* Elliptical Stepper (35 minutes)

Warm-Down Exercises

Easy Stretching (5 to 8 Minutes)

Day 4

Warm-Up Exercises

Stair Stepper (moderate pace 8 to 10 minutes)

Core Exercises

70% MHR* Recumbent Cycle (15 minutes)

85% MHR Versa Climber (15 minutes)

Warm-Down Exercises

Treadmill (easy stride – 10 minutes)

Day 5

Warm-Up Exercises

Stationary Bike (moderate pace – 8 minutes)

Core Exercises

75% MHR* Jog or Stair Stepper (35 minutes)

Warm-Down Exercises

Easy Stretching (5 to 10 minutes)