Starter programs
Eight directions, each written three ways: for floor space only, for a little equipment at home, and for a full gym. Choosing one copies its routines into your own, where anything can be changed.
- Moving againFor starting after a long stretch of sitting still: short sessions, light loads and walking.
- The desk bodyFor people who sit most of the day: hips, upper back, neck and spine.
- All-round fitnessStrength, heart and lungs, and range in the joints, in balance.
- StrengthFewer reps against more load, on the movements that carry over to everything else.
- Muscle sizeMore sets in the middle range of reps, each taken close to hard, for muscle that grows.
- EnduranceLonger, steadier work for the heart and lungs, with enough strength to carry it.
- Field fitnessThe carrying, climbing, running and pulling asked of soldiers and rescue workers.
- MobilityRange in the joints, moved and held, a little every day.