4 Weeks - Fitness Program

Author

Stephanie Holbrook

All plans by this Coach

Length

4 Weeks

Typical Week

2 Strength, 3 Day Off, 2 Run

Longest Workout

2:30 hrs

Plan Specs

fitness beginner weightloss strength

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Feeling aimless in the gym?


The 4 Weeks - Fitness Program is for YOU


Not sure exactly how to do your cardio and strength workouts together to get the most results?


 This 4-week workout plan includes:



  • Time Under Tension (TUT) Strength Training Exercises

  • High Intensity Interval Training (HIIT)

  • Maximum Aerobic Function (MAF) Endurance Efforts


The program is delivered via Training Peaks. It is like your personal trainer and accountability buddy in one, a solid schedule to keep you on track.


Best part? The program doesn’t consume much time. The program starts out at less than 2 hours per week.


Get notified what you need to do each day with an email, the online calendar via the app, or online. The calendar will indicate what you are doing each day. Don't forget to take rest days—your body needs them!


But stay consistent, and you're sure to see results even without logging hours at the gym. Ready?


#HIIT #MAF #TUT

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 02:48
Training Load By Week
Average Weekly Training Hours: 02:48
Average Weekly Breakdown

Stephanie Holbrook

KetoEndurance

I help endurance athletes to help improve their performance through keto-adaptation/fat adaptation.

Use fat as your primary source of fuel. Move faster while staying healthy.

Change the way you look at training forever.
#keto #posemethod #ketogenic diet #ketoadapted #fatadapted #keto-adapted

Back to Plan Details

Sample Day 1

0:15:00
10TSS
Time Under Tension (TUT) Workout

Time Under Tension Workout. Use a weight that is relatively light but not so light that you don't feel resistance.

The videos are designed to show form on the exercise. They are not necessarily at a TUT pace.

Seated Leg Press
https://www.youtube.com/watch?v=IZxyjW7MPJQ

Leg Extension
https://www.youtube.com/watch?v=YyvSfVjQeL0

Leg Curl
https://www.youtube.com/watch?v=ELOCsoDSmrg

Seated Row
https://www.youtube.com/watch?v=GZbfZ033f74

Cable Lateral Raises
https://www.youtube.com/watch?v=z9fttixBwzU

Chest Fly
https://www.youtube.com/watch?v=Z57CtFmRMxA

Rear Delt Fly
https://www.youtube.com/watch?v=6yMdhi2DVao

Cable Bicep Curl
https://www.youtube.com/watch?v=AsAVbj7puKo

Cable Push Downs
https://www.youtube.com/watch?v=2-LAMcpzODU

Sample Day 4

0:15:00
10TSS
Time Under Tension (TUT) Workout

Time Under Tension Workout. Use a weight that is relatively light but not so light that you don't feel resistance.

The videos are designed to show form on the exercise. They are not necessarily at a TUT pace.

Seated Leg Press
https://www.youtube.com/watch?v=IZxyjW7MPJQ

Leg Extension
https://www.youtube.com/watch?v=YyvSfVjQeL0

Leg Curl
https://www.youtube.com/watch?v=ELOCsoDSmrg

Seated Row
https://www.youtube.com/watch?v=GZbfZ033f74

Cable Lateral Raises
https://www.youtube.com/watch?v=z9fttixBwzU

Chest Fly
https://www.youtube.com/watch?v=Z57CtFmRMxA

Rear Delt Fly
https://www.youtube.com/watch?v=6yMdhi2DVao

Cable Bicep Curl
https://www.youtube.com/watch?v=AsAVbj7puKo

Cable Push Downs
https://www.youtube.com/watch?v=2-LAMcpzODU

Sample Day 6

1:00:00
40TSS
Run or Walk. MAF Heart Rate

Find an area that is flat to gently rolling hills.

Allow yourself 10-15 minutes to get up to the MAF Heart Rate Zone.

Run or Walk at MAF Heart Rate (within 5 bpm) for 1 hours.

Cool down for 10-15 minutes

Sample Day 7

0:23:30
15.5TSS
Miracle Intervals - Workout #1

Warm up for 20 minutes to MAF Heart Rate

2 x 20 seconds for increased effort and heart rate,

2 minutes easy Relaxed pace and recovery

3 x 10 seconds for increased effort and heart rate,

2 easy Relaxed pace and recovery

Cool down with easy spinning

Sample Day 8

0:15:00
10TSS
Time Under Tension (TUT) Workout

Time Under Tension Workout. Use a weight that is relatively light but not so light that you don't feel resistance.

The videos are designed to show form on the exercise. They are not necessarily at a TUT pace.

Seated Leg Press
https://www.youtube.com/watch?v=IZxyjW7MPJQ

Leg Extension
https://www.youtube.com/watch?v=YyvSfVjQeL0

Leg Curl
https://www.youtube.com/watch?v=ELOCsoDSmrg

Seated Row
https://www.youtube.com/watch?v=GZbfZ033f74

Cable Lateral Raises
https://www.youtube.com/watch?v=z9fttixBwzU

Chest Fly
https://www.youtube.com/watch?v=Z57CtFmRMxA

Rear Delt Fly
https://www.youtube.com/watch?v=6yMdhi2DVao

Cable Bicep Curl
https://www.youtube.com/watch?v=AsAVbj7puKo

Cable Push Downs
https://www.youtube.com/watch?v=2-LAMcpzODU

Sample Day 11

0:15:00
10TSS
Time Under Tension (TUT) Workout

Time Under Tension Workout. Use a weight that is relatively light but not so light that you don't feel resistance.

The videos are designed to show form on the exercise. They are not necessarily at a TUT pace.

Seated Leg Press
https://www.youtube.com/watch?v=IZxyjW7MPJQ

Leg Extension
https://www.youtube.com/watch?v=YyvSfVjQeL0

Leg Curl
https://www.youtube.com/watch?v=ELOCsoDSmrg

Seated Row
https://www.youtube.com/watch?v=GZbfZ033f74

Cable Lateral Raises
https://www.youtube.com/watch?v=z9fttixBwzU

Chest Fly
https://www.youtube.com/watch?v=Z57CtFmRMxA

Rear Delt Fly
https://www.youtube.com/watch?v=6yMdhi2DVao

Cable Bicep Curl
https://www.youtube.com/watch?v=AsAVbj7puKo

Cable Push Downs
https://www.youtube.com/watch?v=2-LAMcpzODU

Sample Day 13

1:30:00
60TSS
Run or Walk. MAF Heart Rate

Find an area that is flat to gently rolling hills.

Allow yourself 10-15 minutes to get up to the MAF Heart Rate Zone.

Run or Walk at MAF Heart Rate (within 5 bpm) for 1:30 hours.

Cool down for 10-15 minutes

4 Weeks - Fitness Program

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