Fb Express Quick Workouts Per Week for Weeks

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Effective, efficient strength-oriented workouts can be done in 30 minutes or less! In this 4-week program, you will complete 3 workouts per week in 30 minutes or less, using strength training with targeted core and cardio exercises to improve your overall fitness and basic strength. The purpose of focusing on strength training in this program is to give as many people as possible the opportunity to include these workouts in their busy schedule or add them to an already existing training plan. Strength training not only improves muscle strength and size, bone density and joint stabilization, there are also numerous research results that prove the benefits of consistent strength training for mental health (including improvements in mood stabilization, self-efficacy and mind-body connection). Don’t worry! There are still elements of cardio that are included in this program, and the structure of many strength trainings also triggers a cardiovascular training effect.

Who is this program for?
This program is designed for anyone who needs to integrate shorter, strength-oriented workouts into a busy schedule or is looking for complementary training options to complement other training programs. For example, if your current goals include training for a half marathon or you play football a couple of times a week in your free time, then with this program you can easily add three strength training sessions to your weekly training schedule to improve athletic performance.

What to expect:
You will complete 3 strength-oriented workouts per week for 4 weeks with the occasional inclusion of targeted cardio and core work, an average of about 27 minutes per day. Weeks 1, 3 and 4 have a body split focus with a short deviation from this format in week 2, in which we switch to full body training for all three workouts.

All workouts are either level 3 or level 4. Familiarity and moderate skill with strength/resistance training are recommended to have fulfilling, safe training experiences during this program. However, each workout is scalable with the modifications and exercise alternatives offered by each trainer.

Required equipment:
At least one set of light, medium and heavy weights (respectively for lower and upper body training) is recommended to get the most out of this program. However, you can still complete the routines only with body weight or with weight deviations (for example, one weight versus two) for productive workouts. In addition to weights, a mat is also a good idea for any floor work, and you have the opportunity to use an exercise band for a workout.

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