Level 1 - Strength & Size - Dumbbells and Bands
Session Length: 45-60 mins
Frequency: 3 days/week
Experience: Up to 1-year gym experience
Equipment suggestion: Dumbbells, Resistance Tubes/Bands - to get the most out of the advanced session we advise you have dumbbells of differing weights and a collection of bands.
Training Goal: Improved strength, muscle size and definition
This program has all the challenge of a full-gym workout with the exercises adapted for those who either have dumbbells and bands at home or prefer to use this area of the gym. It combines a mix of total body exercises to develop strength and exercises that target specific muscle groups to increase their size, ensuring development and growth of muscle across the body. Although not essential, we recommend a basic understanding of gym exercises before beginning this program to reap the most reward. It will be taxing however you will see great reward from this program.
How long will I have access to programs?
You are welcome to train with us for as long as you subscribe. There is no contract so you can cancel at any time.
How do I make my training harder or easier if I need to?
Please contact us on firstname.lastname@example.org and we can discuss your requirements and move you to a more suitable program. If you are confident then you could potentially adjust the complexity of the movements in each workout by replacing any movement with a harder or easier option, right within your workout. If you would like to add more to your sessions take a look at the bottom of the app before pressing ‘start workout’, here you will see: Primers, Finishers, Conditioning, SAQ and Warm-Ups adding one or more of these to your sessions will be a great addition.
Can I change the program I am on?
Yes, if you would like to change to a more challenging program or to a program which suits a different goal then please get in touch with us at email@example.com
What if I have to take a week off or I am unable to train?
You have the ability to go back and complete older sessions, so you don’t miss any. Just use the calendar feature to scroll through your weeks and pick up where you left off. If you require further help with changing your program please contact us at firstname.lastname@example.org and one of our trained staff will be able to adjust your program to suit requirements. Please note we do not offer advice around an injury.
What if I am injured? What do I do?
As a remote strength and conditioning provider, it is outside of our scope to provide guidance around an injury.
We suggest consulting an accredited rehabilitation practitioner (physical therapist, athletic trainer, orthopaedic specialist, etc.). Even better, you can show them the app and have them recommend what movements to replace or what they suggest you can and cannot do.
*subscription does not come with equipment