j

www.mcfuturefitness.com

FITIN56–BEGINNERSHOMEWORKOUTPLAN

WEEK 1&2.

DAYSPERWEEK 2to4.Canrepeatworkoutsifyouwantovertheweek.

WORKOUTSPLIT Fullbodycircuit.

EQUIPMENTNEEDED

DB’sorKB’sChairorabenchMatStep(oranythingtoelevateyourheels)

LOGBOOK Recordtheweight&numberofrepsineachsetinthelogbookbelow.

NOTES Circuitstyletraining.Movefromoneexercisetothenextwith30secondsrestinbetweenexercise.Completing3roundsintotal.

PROGRESSION Aimtocompletemorerepsinthenextworkoutoruseaheavierweight.E.g.10to15reps.Ifyoudid10repsthefirstworkout,youwilltrytobeat10thenextworkoutandworkupto15.Improvequalityoftherepsandreallyfocusonfeelingthemuscleworking.Thelast2-3repsofeachsetshouldbedifficult.

RESTPERIODS 30secondrestbetweenexercises.

j

www.mcfuturefitness.com

Week1:WORKOUT1 Sets Reps Rest SET1 SET2 SET3 NOTES

1 KB/DBSwings 3 15to20 30sec

2 Pressups 3 10to15 30sec

3 KB/DBToeTouches 3 15to20 30sec

4 KB/DBGobletSquat(heelselevated)

3 10to15 30sec

5 KB/DBOnearmrow 3 10to15 30sec

6 KB/DBRussianTwists 3 15to20 30sec

7 KB/DBSumoDeadlifts 3 15to20 30sec

Week1:WORKOUT2 Sets Reps Rest SET1 SET2 SET3 NOTES

1 KB/DBGluteBridges

3 15to20 30sec

2 HalfKneelingKB/DBShoulderpress

3 10to15 30sec

3 Vins 3 15to20 30sec

4 KB/DBSplitSquats(braced) 3 10to15 30sec

5 ChairDips 3 10to15 30sec

6 Deadbugs 3 10to15 30sec

7 KB/DBuprightrows 3 10to15 30sec

j

www.mcfuturefitness.com

Week2:WORKOUT1 Sets Reps Rest SET1 SET2 SET3 NOTES

1 KB/DBSwings 3 15to20 30sec

2 Pressups 3 10to15 30sec

3 KB/DBToeTouches 3 15to20 30sec

4 KB/DBGobletSquat(heelselevated)

3 10to15 30sec

5 KB/DBOnearmrow 3 10to15 30sec

6 KB/DBRussianTwists 3 15to20 30sec

7 KB/DBSumoDeadlifts 3 15to20 30sec

Week2:WORKOUT2 Sets Reps Rest SET1 SET2 SET3 NOTES

1 KB/DBGluteBridges

3 15to20 30sec

2 HalfKneelingKB/DBShoulderpress

3 10to15 30sec

3 Vins 3 15to20 30sec

4 KB/DBSplitSquats(braced) 3 10to15 30sec

5 ChairDips 3 10to15 30sec

6 Deadbugs 3 10to15 30sec

7 KB/DBuprightrows 3 10to15 30sec

j

www.mcfuturefitness.com

FITIN56–BEGINNERSHOMEWORKOUTPLAN

WEEK 3&4

DAYSPERWEEK 2to4.Canrepeatworkoutsifyouwantovertheweek.

WORKOUTSPLIT Fullbodyx2.Upperlowerpairing.

EQUIPMENTNEEDED

DB’sorKB’sChairorabenchMatStep(oranythingtoelevateyourfooton&lieontoliftupyourbody)

LOGBOOK Recordtheweight&numberofrepsineachsetinthelogbookbelow.

NOTES Usingsupersetswhereyouarealternatingbetween2exercises.E.g.Doasetof1a,then1b,rest&repeatfor3sets.

PROGRESSION Aimtocompletemorerepsinthenextworkoutoruseaheavierweight.E.g.10to15reps.Ifyoudid10repsthefirstworkout,youwilltrytobeat10thenextworkoutandworkupto15.Improvequalityoftherepsandreallyfocusonfeelingthemuscleworking.Thelast2-3repsofeachsetshouldbedifficult.

RESTPERIODS Norestbetweenpairedexercises.60secrestbetweensets.

j

www.mcfuturefitness.com

Week3:WORKOUT1 Sets Reps Rest SET1 SET2 SET3 NOTES

1a 2KB/DBGobletsquats 3 10to15 0sec

1b Pressups-(3secdown) 3 10to15 60sec

2a GobletholdKB/DBSplitSquat(Frontfootelevated)

3 10to15 0sec

2b KB/DBOnearmrow(2secsqueeze)

3 10to15 60sec

3a KB/DBHipThrust 3 15to20 0sec

3b KB/DBLateralraises 3 15to20 60sec

4a Toestosky 2 10to15 0sec

4b ReverseCrunches 2 10to15 60sec

Week3:WORKOUT2 Sets Reps Rest SET1 SET2 SET3 NOTES

1a KB/DBBulgarianSplitSquats(braced)

3 10to15 0sec

1b SinglearmDB/KBShoulderpress(braced)

3 10to15 60sec

2a SinglelegHipthrusts 3 10to15 0sec

2b KB/DBPullover 3 10to15 60sec

3a DB/KBStepups 3 10to15 0sec

3b DB/KBOverheadTricepextension

3 10to15 60sec

4a KB/DBsidebends 2 10e/s 0sec

4b Shouldertaps 2 10e/s 60sec

j

www.mcfuturefitness.com

Week4:WORKOUT1 Sets Reps Rest SET1 SET2 SET3 NOTES

1a 2KB/DBGobletsquats– 3 10to15 0sec

1b Pressups-(3secdown) 3 10to15 60sec

2a GobletholdKB/DBSplitSquat(Frontfootelevated)

3 10to15 0sec

2b KB/DBOnearmrow(2secsqueeze)

3 10to15 60sec

3a KB/DBHipThrust 3 15to20 0sec

3b KB/DBLateralraises 3 15to20 60sec

4a Toestosky 2 10to15 0sec

4b ReverseCrunches 2 10to15 60sec

Week4:WORKOUT2 Sets Reps Rest SET1 SET2 SET3 NOTES

1a KB/DBBulgarianSplitSquats(braced)

3 10to15 0sec

1b SinglearmDB/KBShoulderpress(braced)

3 10to15 60sec

2a SinglelegHipthrusts 3 10to15 0sec

2b KB/DBPullover 3 10to15 60sec

3a DB/KBStepups 3 10to15 0sec

3b DB/KBOverheadTricepextension

3 10to15 60sec

4a KB/DBsidebends 2 10e/s 0sec

4b KB/DBShouldertaps 2 10e/s 60sec

j

www.mcfuturefitness.com

FITIN56–BEGINNERSHOMEWORKOUTPLAN

WEEK 5&6

DAYSPERWEEK 2to4.Canrepeatworkoutsifyouwantovertheweek.

WORKOUTSPLIT FullbodyDUPx2.Upper/lower.Higher/lowerreps.

EQUIPMENTNEEDED

DB’sorKB’sChairorabenchStep(oranythingtoelevateyourfooton&lieontoliftupyourbody)Mat

LOGBOOK Recordtheweight&numberofrepsineachsetinthelogbookbelow.

NOTES Usingsupersetswhereyouarealternatingbetween2exercises.E.g.Doasetof1a,then1b,rest&repeatfor3sets.Alsousingtri-setswhichisthesameasabovebutwith3exercisesinsteadof2(1a,1b,1c…)

PROGRESSION Aimtocompletemorerepsinthenextworkoutoruseaheavierweight.E.g.10to15reps.Ifyoudid10repsthefirstworkout,youwilltrytobeat10thenextworkoutandworkupto15.Improvequalityoftherepsandreallyfocusonfeelingthemuscleworking.Thelast2-3repsofeachsetshouldbedifficult.

RESTPERIODS Norestbetweenpairedexercises.60secrestbetweensets.

j

www.mcfuturefitness.com

Week5:WORKOUT1 Sets Reps Rest SET1 SET2 SET3 NOTES1a KB/DBFlatDBpress 3 10to15 0sec

1b KB/DBSinglearmrow 3 10to15 60sec

2a SeatedDB/KBShoulderpress 3 10to15 0sec

2b KB/DBPullover 3 10to15 60sec

3a KB/DBUprightrow 3 15to20 0sec

3b KB/DBOverheadExtensions 3 15to20 60sec

4a KB/DBRDL’s(hiphingeagainstwall) 2 10to15 0sec

4b KB/DBGlutebridges 2 20 0sec

4c KB/DBSidelyingHipabductions 2 20e/s 60sec

Week5:WORKOUT2 Sets Reps Rest SET1 SET2 SET3 NOTES1a KB/DBBulgarianSplitSquats

(braced)3 10 0sec

1b DB/KBGobletSquats(4

secdown)3 15 0sec

1c KB/DBSumoDeadlifts(don’ttouchground)

3 20 60sec

2a KB/DBReverseLunges 3 10 0sec

2b DB/KBSinglelegglutebridges 3 15 0sec

2c DB/KBHipthrust 3 20 60sec

3a KB/DBLateralraises 2 20 0sec

3b KB/DBSkullcrushers 2 20 0sec

3c KB/DBSeatedcurls 2 20 60sec

j

www.mcfuturefitness.com

Week6:WORKOUT1 Sets Reps Rest SET1 SET2 SET3 NOTES1a KB/DBFlatDBpress 3 10to15 0sec

1b KB/DBSinglearmrow 3 10to15 60sec

2a SeatedDB/KBShoulderpress 3 10to15 0sec

2b KB/DBPullover 3 10to15 60sec

3a KB/DBUprightrow 3 15to20 0sec

3b KB/DBOverheadExtensions 3 15to20 60sec

4a KB/DBRDL’s(hiphingeagainstwall) 2 10to15 0sec

4b KB/DBGlutebridges 2 20 0sec

4c KB/DBSidelyingHipabductions 2 20e/s 60sec

Week6:WORKOUT2 Sets Reps Rest SET1 SET2 SET3 NOTES1a KB/DBBulgarianSplitSquats

(braced)3 10 0sec

1b DB/KBGobletSquats(4

secdown)3 15 0sec

1c KB/DBSumoDeadlifts(don’ttouchground)

3 20 60sec

2a KB/DBReverseLunges 3 10 0sec

2b DB/KBSinglelegglutebridges 3 15 0sec

2c DB/KBHipthrust 3 20 60sec

3a KB/DBLateralraises 2 20 0sec

3b KB/DBSkullcrushers 2 20 0sec

3c KB/DBSeatedcurls 2 20 60sec

j

www.mcfuturefitness.com

FITIN56–BEGINNERSHOMEWORKOUTPLAN

WEEK 7&8

DAYSPERWEEK 2to4.Canrepeatworkoutsifyouwantovertheweek.

WORKOUTSPLIT FullbodySupersetsx2.Upper&lowersupersetsforthesamemusclegroups.

EQUIPMENTNEEDED

DB’sorKB’sChairorabenchStep(oranythingtoelevateyourfooton&lieontoliftupyourbody)Mat

LOGBOOK Recordtheweight&numberofrepsineachsetinthelogbookbelow.

NOTES Usingsupersetswhereyouarealternatingbetween2exercisesforthesamemusclegroup.E.g.Doasetof1a,then1b,rest&repeatfor3sets.Thefirstexercisewillfatiguethemusclestomakethesecondexercisemuchmoredifficult.

PROGRESSION Aimtocompletemorerepsinthenextworkoutoruseaheavierweight.E.g.10to15reps.Ifyoudid10repsthefirstworkout,youwilltrytobeat10thenextworkoutandworkupto15.Improvequalityoftherepsandreallyfocusonfeelingthemuscleworking.Thelast2-3repsofeachsetshouldbedifficult.

RESTPERIODS Norestbetweenpairedexercises.60secrestbetweensets.

j

www.mcfuturefitness.com

Week7:WORKOUT1 Sets Reps Rest SET1 SET2 SET3 NOTES

1a KB/DBLateralraises 3 10to15 0sec

1b KB/DBShoulderpress 3 10to15 60sec

2a KB/DBGobletSquats 3 10to15 0sec

2b KB/DBWidestanceSumoDeadlifts

3 15to25 60sec

3a KB/DBUprightrows 3 15to20 0sec

3b KB/DBReardeltraises 3 15to20 60sec

4a KB/DBHipThrusts 3 15to20 0sec

4b KB/DBFrogPumps 3 20to30 60sec

Week7:WORKOUT2 Sets Reps Rest SET1 SET2 SET3 NOTES

1a KB/DBReverseLunges

3 10to15 0sec

1b KB/DBStepups 3 10to15 60sec

2a KB/DBBentoverrows 3 10to15 0sec

2b KB/DBPullover 3 10to15 60sec

3a DB/KBSquats(heelselevated,DB’sbyside)

3 10to15 0sec

3b DB/KBWidestancesquats 3 10to15 60sec

4a KB/DBOverheadextensions 3 10to15 0sec

4b Chair/benchdips 3 10to15 60sec

j

www.mcfuturefitness.com

Week8:WORKOUT1 Sets Reps Rest SET1 SET2 SET3 NOTES

1a KB/DBLateralraises 3 10to15 0sec

1b KB/DBShoulderpress 3 10to15 60sec

2a KB/DBGobletSquats 3 10to15 0sec

2b KB/DBWidestanceSumoDeadlifts

3 15to25 60sec

3a KB/DBUprightrows 3 15to20 0sec

3b KB/DBReardeltraises 3 15to20 60sec

4a KB/DBHipThrusts 3 15to20 0sec

4b KB/DBFrogPumps 3 20to30 60sec

Week8:WORKOUT2 Sets Reps Rest SET1 SET2 SET3 NOTES

1a KB/DBReverseLunges

3 10to15 0sec

1b KB/DBStepups 3 10to15 60sec

2a KB/DBBentoverrows 3 10to15 0sec

2b KB/DBPullover 3 10to15 60sec

3a DB/KBSquats(heelselevated,DB’sbyside)

3 10to15 0sec

3b DB/KBWidestancesquats 3 10to15 60sec

4a KB/DBOverheadextensions 3 10to15 0sec

4b Chair/benchdips 3 10to15 60sec

j

www.mcfuturefitness.com

Wehopeyouhaveenjoyedthe8weekFITin56workouts.Theseworkoutsaredesignedtogetprogressivelyharderovertheweeksandyoushouldnowfeelalotstrongerthanyoudid8weeksago!Wehopethatyoucanusethis8weeksasabasetocontinueonmakingimprovementswithyourbody,mindandoverallhealth.This8weeksisonlythebeginningofyourjourneyandweencourageyoutotakeallthetoolsyounowhaveandcontinuetopushyourselfgoingforward.

3Keysforyouwithtraininggoingforward;-Execution.Makingsureyouareusingtherightmusclestodotheexercisesandlimitinganyswinging/momentumineveryexercise.It'smuchbettertodoalightweightproperlythanuseaheavierweightandhavepoortechnique.-ProgressionYouhavetobeprogressingtoforceyourbodytoadapt. -Consistency Consistentlyworkingout. Consistentlyexecutingtheexercisescorrectly Consistentlyprogressing

Wewouldlovetohearsomefeedbackonthetrainingprogramandanythingthatyouthinkwecouldimprove.

Matt.