MOXIE STRONG | FOUNDATIONS

LEVEL: Beginner / Intermediate PROGRAM OVERVIEW: Weeks 1-4, Stabilization Endurance aims to increase postural control, mobility and stability of the core and peripheral joints, and overall muscular endurance. Weeks 5-8, Strength Endurance is a hybrid form of training that promotes increased stabilization endurance, hypertrophy, and strength. Weeks 8-12, Muscular Development Training is specific for the adaptation of maximal muscle growth, focusing on high levels of volume to force cellular changes that result in an overall increase in muscle In addition, cardiorespiratory training will be used in conjunction with the integrated training program to help weight-loss clients expend additional calories and improve health and overall fitness. GOALS: Build a solid foundation that includes appropriate levels of aerobic and muscular endurance, joint mobility and stability, and core strength EQUIPMENT: Some of the workouts have exercises that utilize equipment found at all public gyms (Lat Pull Down, Seated Cable Row, etc.). However, I have included substitutions for those doing the workouts at home. Here is a list of the minimum suggested equipment: • At least 3 pairs of dumbbells - one "light" pair, one "medium" pair, one "heavy" pair (You may need one more heavier pair – like 12-15 lbs.) • Plyo Box (or something 10-20" high to step up onto) Optional • TRX / Suspension Training System OR Doorway Pull up Bar (with bands for assistance) • Weight Bench • Barbell + Bumper Plates • Squat Rack Cardio sessions can be done on a treadmill (or outside), stationary / assault bike, or rower. DURATION: 12 weeks, 6 sessions per week (3 Strength + 3 Cardio) TO SIGN UP Click "Request to Join" below. Your request to join will be approved within 24 hours. Once you join the program, you will have access to it and can repeat it as many times as you'd like as long as you are an active Moxie Member.