WELCOME

HEY GIRLS!

 

Thank you for purchasing my At-Home Beginner Training Plan & choosing me as your coach, I'm so excited to get you started!

This easy-to-follow training program is a great plan to start on if you're a beginner to weight training. This program will teach you the fundamental movement patterns, help you build a training routine, and get you stronger. This program was designed specifically for my girls who are training from home as it requires limited equipment (resistance bands/dumbbells only)!

This is an eight-week program with two training phases. Both phases have 3 weight training days. To execute this plan, you will complete phase 1 workouts 1-3 weekly for a duration of 4 weeks before progressing onto phase 2 workouts, which again you will complete weekly for a duration of 4 weeks.

Each week I'd recommend increasing your weight or reps by a few to account for your increases in strength, your co-ordination and motor skills. Your program has been structured in 4 week training blocks as progressive overload is the most beneficial and effective way to build strength and prevent your body from hitting a plateau.

If you have any questions or concerns, please don’t hesistate to contact me! Also be sure to tag @daniellefrascapt in your Instagram stories and posts so I can keep up to date with your training!

Let's get started!

Danielle xx

FAQs

 

What equipment do I need?

  • Dumbbells

  • Light Resistance Band

  • Foam Roller (If possible- If not, a pair of socks on tiles will do)

  • Mat or Towel

Why am I repeating the same program for 4 weeks?

From week to week the primary goal is progressive overload. Progressive overload is when you’re progressively loading each movement to ensure a gradual increase of stress is placed on your body during training. This is considered the most important factor when building muscle and gaining strength. You can achieve progressive overload by increasing the load (adding more weight to the bar) or increasing repetitions with the same load.

What does A1, A2 mean?

This is a superset. A superset is when you perform exercise 2 straight after exercise 1 before taking a rest. Once both exercises are complete, take your required rest period before moving back to exercise 1.

How do I know if I'm performing the exercises correctly?

Next to each exercise on your program is a drop down menu titled “cues” that has a written step-by-step breakdown of each exercise, aswell as a video demonstration for you to follow along with me and watch how to perform each movement with the correct form.

YOUR PROGRAM: