eTRAINING  Programs
General Fitness Programs are designed for overall health and the achievement of a leaner, stronger body.

Throughout the length of the General Fitness programs, the manipulation of the sets and repetitions for each exercise will be based on periodization concepts that involve changing the intensity
and the volume of the workout.

As with all of the programs, the starting point of the workout is based on an initial fitness level. With feedback, the actual progression of the program will follow the body's unique adaptation
process to exercise.Have fun and get healthy!
Select a Program

3 Day Optimal Fitness
3 Day Optimal Fitness with same day Cardio
3 Day Dumbbell Oriented



The Get Lean Programs were designed to have higher repetitions. This higher volume causes a greater amount of calories to be burned. Higher repetitions during weight training helps
maximize the body’s metabolism to create a caloric burning effect long after the workout is completed. There are also individualized cardio workouts that are based on V02 max and age predicted
max heart rate.

Throughout the length of the Get Lean Programs, the manipulation of the sets and repetitions for each exercise will be based on periodization concepts that involve changing the intensity and the
volume of the workout. This variation provides a more consistent "programmed response" to exercise which will help to avoid those depressing plateau's in progress.

The regular Get Lean Programs are designed so that each muscle is trained twice per week to give the body a much leaner look and stronger, healthier muscles. The Get Lean EXPRESS
Programs offer a shorter workout for those busier times when you simply can't spend as much time in the gym. They are also great for those who physically respond better to a program with less
overall volume. Give these programs a try and prepare to feel the burn!
Select a Program

3 Day Get Lean
3 Day Machine Oriented




The Home Workout Programs are great for those who wish to train in the privacy of their own home with little or no required equipment! There are 2 categories of workouts - "Dumbbell
Oriented" and "No Equipment". All of these workouts can be done at home, and they are designed for overall health and the achievement of a leaner, stronger body.
Select a Program

Dumbbell Oriented Workouts
The Dumbbell Oriented Programs are great for those who wish to train at home with minimal equipment! ...        

No Equipment Workouts
The No Equipment Home Workout Programs are great for those who wish to train at home with no required equipment




Runner and Back Rehab Programs were designed to develop overall strength, but also take into account the potential for lower back pain that runners experience. These programs utilize
basic back stabilization exercises and specific stretches to help strengthen the entire back. Also, the other exercises in the program help to minimize any further back pain.

Throughout the length of the Runner and Back Rehab Program, the manipulation of the sets and repetitions for each exercise will be based on periodization concepts that involve changing the
intensity and the volume of the workouts. This variation provides a more consistent "programmed response" to exercise which will help to avoid those depressing plateau's in progress.

The starting point of the program is based on an initial fitness level. With feedback, the actual progression of the program will follow the body's unique adaptation process to exercise. Fine tune
the program to include all the exercises that feel the best.

3 Day Back Health




The Metabolism Booster Programs were designed to create an elevated caloric burning rate both during and AFTER a workout. Studies have shown that combining cardiovascular interval
training with weight training will enhance the rate at which the body burns calories for up to 10 hours after an exercise session. There are short bouts of aerobic exercise strategically placed within
a workout. This makes the program more exciting because there is constant movement and there is no "down time". Just choose between the standard Metabolism Booster Programs, Dumbbell
Oriented Metabolism Booster Programs, or focus on a specific area of the body. The Metabolism Booster Program for the entire body will address all body parts, or look into the Metabolism
Booster Program in which the exercises are put together so training on consecutive days can occur without running into overtraining problems.

Throughout the length of the Metabolism Booster Programs, the manipulation of the sets and repetitions for each exercise will be based on periodization concepts that involve changing the
intensity and the volume of the workouts.

The starting point of the Program is based on an initial fitness level. With feedback, the actual progression of the program will follow the body's unique adaptation process to exercise.

3 Day Consecutive Metabolism Booster
3 Day Full Body Metabolism Booster
3 Day Full Body Metabolism Booster - Dumbbell Oriented
3 Day Lower Body Metabolism Boo
3 Day Upper Body Metabolism Booster




The Strength and Power Programs were designed to maximize the body's ability to generate strength. There will also be a certain amount of muscle mass developed through the stimulus of
using progressively heavier weights!

Throughout the length of the Strength and Power programs, the manipulation of the sets and repetitions for each exercise will be based on periodization concepts that involve changing the
intensity and the volume of the workout.

The Strength and Power ADVANCED Programs will really push you physically. Make sure to pay high attention to recovery processes such as eating quality foods and keeping the body properly
hydrated. Sleeping at least 8 hours per night is also key. And, stretching or massage both before and after the workout is also vital. This will help to stimulate passive blood flow to the muscles
aiding the removal of metabolic waste products. Crank it up!

3 Day Back To The Basics - Strength and Power
3 Day Advanced



The Sport-Specific Programs are designed to give people an exercise program tailored to the demands of their chosen sporting activities. All sports, from Golf to Football, have specific
movements and physical demands that can be improved with proper training. The knowledge and experience that goes into each of these sports specific programs is what makes them so effective.

The most important attribute of any quality training program is injury prevention. Knowing how to start a program is the first step. These Sports Specific Programs provide injury prevention by first
establishing a strength and conditioning base. The sets, repetitions, exercise prescription, and actual weight of the programs are based off an initial fitness level and specific strength to
bodyweight ratio's. With simple feedback, the progression of the program will follow the body’s unique adaptation process to exercise.

Whether the goal is performance enhancement or simply the enjoyment of participation in a favorite activity, these Sports Specific Programs can and will provide great results!

Golf        
Tennis     
Softball
Boxing
   
Cycling
Baseball
                                                     
Ice Hockey
Soccer
     
Triathlon
Winter Sports Program
Martial Arts
Surfing
   
Volleyball



Youth Strength Training Programs are designed for overall health and the achievement of a leaner, stronger body. These programs are an excellent first step in helping a young person
learn how to lift weights safely. Done correctly, and with adult supervision, weight training can be an excellent form of exercise that, once learned, can provide a lifetime of health benefits.

Throughout the length of the Youth Strength Training Programs, the manipulation of the sets and repetitions for each exercise will be based on periodization concepts that involve changing the
intensity and the volume of the workouts. The weights are lighter and the repetitions will be higher for added safety!

As with all the programs, the starting point of the workouts are based on the child's initial fitness level. With feedback, the actual progression of the program will follow the child's unique adaptation
process to exercise.

3 Day Youth



The Women's Fitness Programs are designed to bring about a toning and shaping effect to the body by using lighter weights and higher repetitions. There is also a greater emphasis on the
parts of the body that many females want to work on: hips, legs, buttocks, back of the arms etc.

One of the fundamentals in weight training is to not train the same bodypart on consecutive days. So, for these 3 Day Programs, take a day off in between each training session. However, the
Consecutive Training Day Programs allow for grouping 3 training days any way one likes, depending on schedule.

The starting point of the workout is based on an initial fitness level. With feedback, the actual progression of the program will follow the body's unique adaptation process to exercise.

Have fun and get into the shape of your life!

3 Day Women's Leg Emphasis
3 Day Women's Entire Body Shaping
3 Day Women's Entire Body Shaping - Consecutive Training Days
3 Day Women's Entire Body Shaping Program with Same Day Cardio!
3 Day Women's No Equipment Program




These are "Cardio Only"  Programs for those who want to focus exclusively on aerobic fitness. Just perform the Rockport 1 Mile Walk Test. This will provide the information needed to establish
a conditioning level and design a program.

3 Day Cardio Only

Programs for those who want to focus exclusively on aerobic fitness. Just perform the Rockport 1 Mile Walk Test. This will provide the information needed to establish a conditioning level and
design a program.
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