This 12 week plan has 3 phases. Weeks 1-4 will be a general fitness phase. Weeks 4-8 will focus on muscle building. Weeks 9-12 will be your choice of strength or endurance based on available equipment. As the weeks progress the movements will get slightly more advanced, and videos will be linked throughout with each workout.

Each week you will have 4 full body workouts. The workouts are designed to be completed in around 45 minutes with designated rest periods.

If you want shorter workouts simply decrease the number of sets per workout. For example a workout with 7 movements for 4 to 5 sets per movement will take about 45 minutes. If you only have 20 minutes available simply do the movements for 2 to 3 rounds as circuits and you can still get your workout in and stay on track!

These workouts are designed to be done in whatever fashion you prefer. If you would like a more traditional program design preform each movement for the prescribed number of sets then move to the next. If you prefer variety and pace then preform the movements as circuits (movements back to back with little to no rest as 1 round, rest 90-120 seconds)

RECOMMENDED EQUIPMENT

To start I recommend having at least 1 Kettlebell (35-44lb [16-20kg] for men, 22-26lb [10-12kg] for women) and 1 set of dumbbells (25-40lb for men or 10-20lb for women [adjustable work AMAZING for home training]) but truly, the more the merrier!