James, Starter Plan

35 year-old

6'0", 210 pounds

Sedentary; shoulder & back pain

Goals: Wants to lose fat & gain muscle

No access to gym or workout equipment

Prefers 30-minute workout. Prefers vegan meals.

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Day 1:

Warm-up: 5 minute brisk walk

Bodyweight Squats: 3 sets of 10 reps

Push-ups: 3 sets of 10 reps

Plank: 3 sets of 30-60 seconds

Leg Raises: 3 sets of 10 reps

Cool-down: 5 minute walk

Day 2:

Warm-up: 5 minute brisk walk

Bodyweight Lunges: 3 sets of 10 reps (per leg)

Dips: 3 sets of 10 reps (use a sturdy chair or bench)

Side Plank: 3 sets of 30-60 seconds (per side)

Russian Twists: 3 sets of 10 reps

Cool-down: 5 minute walk

Day 3:

Warm-up: 5 minute brisk walk

Bodyweight Squats: 3 sets of 10 reps

Tricep Dips: 3 sets of 10 reps (use a sturdy chair or bench)

Bicycle Crunches: 3 sets of 10 reps

Mountain Climbers: 3 sets of 10 reps

Cool-down: 5 minute walk

Day 4: Rest Day

Day 5:

Warm-up: 5 minute brisk walk

Bodyweight Lunges: 3 sets of 10 reps (per leg)

Push-ups: 3 sets of 10 reps

Leg Raises: 3 sets of 10 reps

Russian Twists: 3 sets of 10 reps

Cool-down: 5 minute walk

Day 6:

Warm-up: 5 minute brisk walk

Bodyweight Squats: 3 sets of 10 reps

Dips: 3 sets of 10 reps (use a sturdy chair or bench)

Plank: 3 sets of 30-60 seconds

Bicycle Crunches: 3 sets of 10 reps

Cool-down: 5 minute walk

Day 7: Rest Day

Katrina, Nutrition Plus Plan

28 year-old

5'4", 170 pounds

No injuries or limitations

Nutrition Plus Plan

Goals: Interested in losing fat

Access to gym and workout equipment

Prefers 60-minute workout, 4 days/week. Prefers South Asian cuisine. Dairy-free. Snacks before bedtime.

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Day 1: Full-Body Strength Training

Warm up: 5 minutes of light cardio (e.g. jumping jacks, walking in place)

Bodyweight squats (3 sets of 10 reps)

Modified push-ups (3 sets of 8 reps)

Bodyweight lunges (3 sets of 10 reps per leg)

Dumbbell rows (3 sets of 10 reps per arm)

Day 2: Cardiovascular Exercise

Warm up: 5 minutes of light cardio (e.g. jumping jacks, walking in place)

Brisk walking or jogging for 20-30 minutes

Cool down: 5 minutes of stretching

Day 3: Rest day

Day 4: Core and Balance

Warm up: 5 minutes of light cardio (e.g. jumping jacks, walking in place)

Plank (hold for 30 seconds, rest for 30 seconds, repeat for 3 sets)

Russian twists (3 sets of 10 reps)

Glute bridge (3 sets of 10 reps)

Single leg balance (hold for 30 seconds per leg, repeat for 3 sets)

Day 5: Rest day

Day 6: Cardiovascular Exercise

Warm up: 5 minutes of light cardio (e.g. jumping jacks, walking in place)

Stationary bike or elliptical machine for 20-30 minutes

Cool down: 5 minutes of stretching

Day 7: Rest day

Sabrina, Premium All Access 

39 year-old

5'2", 145 pounds

Has PCOS & insulin resistance

Goals: Interested in reversing insulin resistance & increasing chances of getting pregnant

Goes to yoga class once a week & wants to exercise more

Prefers 45-minute workout, 4 days/week. Prefers Ghanaian cuisine.

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Day 1: Yoga

Warm-up:

Start by jogging or doing jumping jacks for 10 minutes to get your heart rate up and warm up your muscles.

Yoga:

Warrior Pose: Stand with feet hip-width apart, with the left foot pointing forward and the right foot facing to the right. Bend the right knee so it’s directly above the right ankle. Reach your arms up overhead. Hold this pose for 5 breaths.

Triangle Pose: Stand with feet hip-width apart, then step your left foot back about 3-4 feet. Turn your left foot to face the side, and then turn your right foot to face the front. Reach your left hand down towards your left ankle, keeping your right arm reaching towards the sky. Hold this pose for 5 breaths.

Pigeon Pose: Start on your hands and knees. Bring your right knee to your right hand, and then slowly lower your right leg behind you, so your knee is pointing back and your foot is pointing to the left. Keep your left leg extended behind you. Hold this pose for 5 breaths.

Cool-down:

Finish your yoga routine with 10 minutes of stretching and deep breathing. Focus on stretching your hips, legs, and back, to release any tension.

Day 2: Pilates

Warm-up:

Start by jogging or doing jumping jacks for 10 minutes to get your heart rate up and warm up your muscles.

Pilates:

The Hundred: Lie on your back with your knees bent, feet flat on the floor. Reach your arms straight up towards the ceiling, then pulse them up and down, 100 times.

Roll-up: Lie on your back with your arms reaching overhead. Reach your arms up and over your head, then slowly sit up, one vertebra at a time. Reach your arms forward, then lower yourself back down, one vertebra at a time. Repeat 10 times.

Single Leg Circle: Lie on your back with one leg extended straight up towards the ceiling. Draw circles with your raised leg, 10 times in each direction.

Cool-down:

Finish your Pilates routine with 10 minutes of stretching and deep breathing. Focus on stretching your hips, legs, and back, to release any tension.

Day 3: Strength Training

Warm-up:

Start by jogging or doing jumping jacks for 10 minutes to get your heart rate up and warm up your muscles.

Strength Training:

Squats: Stand with feet hip-width apart, then lower your hips back and down, as if you were sitting in a chair. Push back up to starting position. Repeat 10 times.

Lunges: Stand with feet hip-width apart, then step forward with your right foot, lowering your hips until both knees are bent at 90 degrees. Push back up to starting position. Repeat 10 times on each leg.

Push-ups: Start in a plank position, then lower your body down towards the floor, keeping your body in a straight line. Push back up to starting position. Repeat 10 times.

Plank Hold: Start in a plank position, then hold this position for 30 seconds. Repeat once.

Cool-down:

Finish your strength training routine with 10 minutes of stretching and deep breathing. Focus on stretching your hips, legs, and back, to release any tension.

Day 4:

Warm-up: 10 minutes of light jogging or jumping jacks

Aerobic Exercise: 25 minutes of low-impact aerobic exercise, such as walking, cycling, or swimming

Cool-down: 

10 minutes of stretching and deep breathing

Day 5: Rest day 

Day 6: Light stretching

Day 7: Light stretching

David, Fitness Plus Plan

52 year-old

5'8", 175 pounds

Advanced cross-fit athlete

Goals: Wants to lower his resting heart rate and level up his performance

Prefers 60-minute workout, 3 days/week. Wants to increase his protein intake and prefers Brazilian cuisine. 

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Day 1:

Warm-Up: 10-15 minutes of dynamic stretching and light cardio (e.g. jogging, jumping jacks, etc.)

Conditioning:

4 rounds of 400 meter run followed by max reps of push-ups, air squats, and pull-ups.

Rest 2 minutes between each round.

Strength Training:

Deadlifts: 3 sets of 8 reps with 80% of 1RM

Bench Press: 3 sets of 8 reps with 80% of 1RM

Bent Over Rows: 3 sets of 8 reps with 80% of 1RM

Accessory Work:

Bicep Curls: 3 sets of 12 reps

Tricep Pushdowns: 3 sets of 12 reps

Farmer's Walk: 3 sets of 30 seconds

Cool-Down: 10-15 minutes of stretching and foam rolling

Day 2:

Warm-Up: 10-15 minutes of dynamic stretching and light cardio

Conditioning:

AMRAP (As Many Rounds As Possible) in 15 minutes: 5 burpees, 10 kettlebell swings, 15 box jumps

Strength Training:

Squats: 3 sets of 8 reps with 80% of 1RM

Overhead Press: 3 sets of 8 reps with 80% of 1RM

Deadlifts: 3 sets of 8 reps with 80% of 1RM

Accessory Work:

Dumbbell Flyes: 3 sets of 12 reps

Plank: 3 sets of 60 seconds

Russian Twists: 3 sets of 20 reps

Cool-Down: 10-15 minutes of stretching and foam rolling

Day 3:

Warm-Up: 10-15 minutes of dynamic stretching and light cardio

Conditioning:

4 rounds of 20 seconds of max reps of box jumps followed by 40 seconds of rest.

Rest 2 minutes between each round.

Strength Training:

Front Squats: 3 sets of 8 reps with 80% of 1RM

Pull-Ups: 3 sets of 8 reps with bodyweight

Chin-Ups: 3 sets of 8 reps with bodyweight

Accessory Work:

Dumbbell Rows: 3 sets of 12 reps

Lateral Raises: 3 sets of 12 reps

Russian Twists: 3 sets of 20 reps

Cool-Down: 10-15 minutes of stretching and foam rolling