What is the 4 Week FIT Program?

FIT

FIT is for those of all fitness levels looking to enjoy a full-body approach to weighted circuit style training. This program is designed to enhance energy levels, improve strength and cardio conditioning and change your overall body composition.

Here’s what’s included when you sign up for FIT:

  • Circuit Training
  • Weighted Sessions
  • High-Intensity Interval Training (HIIT) Cardio
  • Low-Intensity Steady State (LISS) Cardio
  • Core Challenges
  • Each session includes an activation circuit to warm-up, and occasional finishers to push you to your limits. The total workouts take 45-60 minutes to complete on average.

What level of FIT  is best for you?

FIT is available in two different levels, based on your training experience:

  • LEVEL 1: Less than 12 months training experience.
  • LEVEL 2: 12+ months training experience.

FIT Level 1 incorporates two training blocks, each consisting of six different workouts weekly. In the first 2-week training block, the weekly workout split includes a combination of the following training styles:

  • 4 resistant-training sessions
  • 2 cardio sessions
  • 1 rest day

In the second training block, the workout intensity increases as you build your fitness level. The weekly workout split in the second training block includes:

  • 2 high-intensity interval training sessions
  • 3 weighted sessions
  • 1 circuit-style session
  • 1 rest day

FIT Level 2 provides an increased intensity and is also divided into two 2-week training blocks with six workouts and one rest day each week. The weekly workout split includes a combination of the following training styles:

  • 4 resistant-training sessions
  • 2 cardio sessions
  • 1 rest day

FIT Level 2 includes four resistant-training sessions (2 Lower Body weighted, 1 Upper Body weighted, 1 Upper Body circuit) each week. From Week 3, the rep ranges for the weighted workouts will decrease, with the intention to increase your load in the second training block as you build your strength. In the second training block, the high-intensity training sessions will also incorporate more full-body movements.

What equipment will you need for FIT?

A standard gym should provide all equipment required to complete gym workouts.If you're completing FIT from home, you'll need:

  • A set of dumbbells (ideally two sets, one lighter for upper body, and a heavier set for lower body)
  • Booty bands
  • Ankle weights
  • Resistance bands
  • A skipping rope
  • An exercise ball
  • A yoga mat
  • A bench or sturdy piece of furniture


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