SIMPLYFIT 28-DAY PROGRAM 1

Workout Guidethe complete guide to the fitness

portion of SimplyFit

SIMPLYFIT 28-DAY PROGRAM 2

Table of ContentsTHE PLAN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3

THE WORKOUTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5

Strength Training: Legs . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6

Strength Training: Arms . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7

Strength Training: Abs . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8

Walking Total Body Workout . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9

Movement Prep + Stretch . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10

Foam Rolling . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11

Low-Intensity Cardio . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 12

High-Intensity Cardio . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 13

Active Rest . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14

SIMPLYFIT 28-DAY PROGRAM 3

Workout StructureWe want you working out 5 times per week with two active rest days in between . Basically that means you’ll be moving your body every single day!

We’ve designed this program to be safe and effective for all levels . We’ve provided both low-impact and higher-impact modifications to all our strength training, so you can dial things up or turn them down depending on how you’re feeling that particular day .

Each week in the program you will have a suggested weekly workout schedule . This can be adjusted to fit your needs, but we want you to keep that same structure in mind: 2 days of cardio, 2 days of strength, 1 day of stretching/restorative and 2 active rest days .

Here’s what a typical week might look like

Again, feel free to change things up depending on your schedule!

Our strength training workouts are designed to be done virtually anywhere . No excuses . All you ever occasionally need is a bench or chair to step-up upon . If you have access to a gym, great! Feel free to add weights to your workout . But it’s not required . You’ll get a great workout with bodyweight in a park, playground, hotel room or in your living room . The key is to DO IT . Make it happen! You’ll see results, promise .

On the next page we will go into more depth about those exercises in particular .

WORKOUT

Strength Train (choose 2

videos; Legs, Arms, Abs)

Stretch + Muscle

Extension

Strength Train (choose 2

videos; Legs, Arms, Abs)

High-Intensity Cardio Active Rest Low-Intensity

Cardio Active Rest

SIMPLYFIT 28-DAY PROGRAM 4

HOW TO PLAN YOUR STRENGTH TRAINING WORKOUTS Here’s the scoop: we created six workout videos for you:

1 . Foam Rolling

2 . Movement Prep

3 . Legs

4 . Arms + Back

5 . Abs

6 . Walking Total Body Workout

We want you to do each video at least once per week . So at the end of four weeks together, you’ll have done each workout four times . This is your baseline . This is how you see progress, through consistency and repetition .

At first, we want you to get through each video ONCE . If you need to pause and rest, don’t sweat it! Proper form is king . To progress each week, you can either repeat each video during the same workout (i .e . two circuits of Leg Day exercises) or you can add dumbbells for an extra challenge . If you can get so you’re doing each circuit three times in a row during your workout, that’s awesome! These workouts were designed to be scalable to many different abilities, so be honest with yourself: are you pushing as hard as you can? We want you to be safe, always, but we also want you to test out your limits and build some sexy lean muscle, baby!

Since the workouts are relatively short, they are designed to be stacked together .

THE WORKOUTS

SIMPLYFIT 28-DAY PROGRAM 6

Strength Training Workout: Legs

EXERCISE REPS MODIFIED ADVANCED

HIP BRIDGES 20 5 - 15lb weight

SQUATS 20 Sitting Squats 5 - 15 lb weights

MOUNTAIN CLIMBERS 40 Slow Down

REVERSE LUNGES20 total

(10 each side)Shallow Lunge 5 - 15 lb weights

STEP-UPS20 total

(10 each side)Lower Step Height 5 - 15 lb weights

SIMPLYFIT 28-DAY PROGRAM 7

Strength Training Workout: Arms

EXERCISE REPS MODIFIED ADVANCED

WALKOUTS 10

KNEE PUSH-UPS 10 Push-Ups Off Toes

PLANK 30 seconds Drop Knees

BENT OVER ROWS 20 Back Flys 5 - 15 lb weights

PLANK ARM TOUCHES 20

SIMPLYFIT 28-DAY PROGRAM 8

Strength Training Workout: Abs

EXERCISE REPS

V-LEG SIT UPS 20

DOLPHIN KICKS 20

PLANK 30 seconds

ALTERNATING LEG LOWERS

20 total (10 each side)

BICYCLE PUSH40 total

(20 each side)

SIMPLYFIT 28-DAY PROGRAM 9

Total Body Walking Workout

EXERCISE ROLLS

WALKING 30 minutes

WALKING LUNGES30 total

(15 each side)

HIGH KNEES 30

STEP UPS30 total

(15 each side)

INCLINE PUSH UPS 10

SIMPLYFIT 28-DAY PROGRAM 10

Movement Prep + Stretch

EXERCISE REPS MODIFIED ADVANCED

WORLD’S GREATEST STRETCH 10 Use Yoga Blocks

STRAIGHT LEG KNEE OVERS 20

WALKOUTS 5 Try 10

HIP BRIDGES 10

STEPPING ALTERNATING

REACH

20 total (10 each side)

Touch Shin to Ground

SIMPLYFIT 28-DAY PROGRAM 11

Foam Rolling

EXERCISE ROLLS

GLUTES 10

UPPER BACK 10

BACK OF LEGS 10

QUADS 10

INSIDE THIGHS 10

SIMPLYFIT 28-DAY PROGRAM 12

Cardio + Stretching Workouts

LOW INTENSITY CARDIO IDEAS

Long Walk Swimming Laps Gentle Jog or Run Long Bike Ride

Steady State Elliptical Walking Uphill (5% incline) on Treadmill Hike in the Woods Steady State Stationary

Bike

LOW INTENSITY CARDIO | 45 - 60 minutesSteady-state cardio, or “low-intensity” cardio is important for cardiovascular health, weight-loss and mental sanity! Here are our top recommendations for your Low-Intensity Cardio day . Pick one and go for it .

SIMPLYFIT 28-DAY PROGRAM 13

HIGH INTENSITY CARDIO | 25 - 40 minutes High-intensity intervals train your heart and body to adjust to the demands placed upon it: making you stronger, building lean muscle, torching bodyfat and revving up your metabolism .

STRETCH + MUSCLE EXTENSIONA day to open up your muscles is just as important as our other workout days . Promise! Attend your favorite yoga class, check out a new studio OR, explore the world of online yoga and stretching classes .

HIGH INTENSITY CARDIO IDEAS

Spinning Class Interval Running Sprints Elliptical Sprints Cardio Bootcamp Class

Kickboxing Class Stationary Bike Sprints Zumba Class Playing a Game: soccer, volleyball, tag, etc .

FOR INTERVAL SPRINTS: start with a five minute warm-up, then 1 minute FAST, 1 minute SLOW (your recovery) . Repeat this 10 times for a total of 20 minutes . Then cool-down for five minutes . 30 minutes total .

STRETCH + MUSCLE EXTENSION IDEAS

SimplyFit Foam Rolling Routine 20 minutes of Stretching Light Jog + Stretch Pilates Class

Walk + Stretch Yoga Class Online Yoga Class Tai Chi Class

ACTIVE RESTEven on the days that you don’t have a scheduled workout, we still want you to move! That means doing errands, walking the dog, playing with your kids, walking around town or cleaning your house . Doing laundry is some great active rest! And even better, a trip to the grocery store and food prep for your week of SimplyFit Meal Plans! Isn’t it cool we built food prep into your workout schedule? Yes! It’s that important friends .

ALL WORKOUT VIDEOS CAN BE FOUND ON

SIMPLYFIT28.COM