The contents of this document should not be taken as medical advice. It is not intended to diagnose, treat, care, or prevent any health problems nor is it intended to replace the advice of a physician.
Always consult a medical professional on any matters regarding your health and prior to starting an exercise regimen. By participating in this program, you are agreeing to accept full responsibility of your actions.
As with any exercise program, you assume certain risks to your health and safety. It is possible that you may become injured doing the exercises in this program if performed incorrectly.
Your results may vary and you may not receive the same results when using this program due to differences in individual exercise history, genetics and personal motivation.

For any questions please contact: memberservices@bxfitness.com

We recommend that every workout begins with a warm up and some form of cardio for a well rounded fitness plan.

Make sure to switch it up each day, your body loves familiarity because then it doesn’t have to work as hard. We want results, so by switching up your cardio options, you keep your body on its toes and working to achieve your fitness goals and avoiding plateau. We have mixed up your cardio each week, but have fun with it and change it up as you see fit. You can use the same exercise we give you for your warm up, as your cardio routine, you will just need to increase the time.

Our best advice is to do weights (strength training) first, after your warm up. Once your training is complete, finish your workout with cardio. This will allow your body to use most of its immediate stored energy, which is required for weight training. Doing Cardio after weights allows your body to further use stored energy (body fat) to do the work, therefore leading to the best overall results of strength and conditioning as well as fat loss.

Cardio should be a gradual part of the workout plan – start with a comfortable pace and try to make it last 10-15 minutes. Adding 2-3 minutes each workout until you get to 20-25 minutes. Once you’ve done 3-4 back to back 25 min cardio workouts….. work on increasing the intensity. Do MORE work in the same 25 min session.

Examples could be adding incline or more speed to a treadmill workout, adding more resistance on a cycling workout, walking a further distance in the same amount of time around the neighborhood.

We also recommend that you finish each workout or at least your day with some stretches, or if you have a foam roller that is a great stretching tool to relieve soreness from a buildup of lactic acid in your muscles.

Before we get started lets talk some gym lingo… Reps, Sets and Super Sets

REPS: A rep is one complete exercise movement.

SET: A set is a group of consecutive reps.
It is how many times you will repeat a particular number of repetitions of one specific exercise.

SUPER SET: A Super set is when you do 2 exercises back to back with no rest in between until both exercises are completed. The main reasons for using super sets are to build muscle, increase muscular endurance, and well to save a little time.

You should be increasing your weights once you are able to complete the number of reps and sets with good form. Increase to your comfort level.

OK LET’S GET STARTED!!!!

Hydrate, hydrate, hydrate! When you are working out, make sure to take enough water breaks

Finishing the workout quickly does not necessarily mean better results. Slower and controlled exercises puts your muscles under tension longer, allowing your muscles to work and grow

Good form trumps the amount of reps you do! READ THAT AGAIN! Make sure your form is correct to prevent injury.

Always stretch after a workout to prevent muscle strain and to enhance flexibility.

Proper nutrition is key to your fitness journey. Fuel your body with plenty of lean protein, vegetables and fresh fruits.

Decrease amount of reps and sets until you can perform the exercise in the correct form.

To decrease the difficulty: perform less reps, start with 1 round and gradually work towards completing more rounds, increase rest time between rounds
To increase the difficulty: use heavier weights, add extra reps, add rounds, decrease rest time, start and finish with warm up exercises

Stretching after any form of exercise is not only beneficial physically, but mentally as well. Stretching can help with:

• Increasing range of motion (ROM). The goal of stretching is to lengthen muscle fibers, increase elasticity and improve range of motion within a joint. As your ROM increases, you will be less prone to stiffness and inflexibility
• Improving flexibility of the lumbar and pelvic areas, reducing pain and/or injury to the lower back
• Centering your mind and body, by regulating and focusing on breathing hence reducing muscle tension and stress
• Increasing blood flow and circulation to your muscles and tendons, reducing post-athletic soreness and recovery time