At-Home

Training Programs

AT-HOME TRAINING PROGRAMS

After 15 years of personal training + group fitness coaching literally over thousands of clients, I know most people want the same thing out of a fitness program: it should be effective, efficient, safe, and fun, all while taking into consideration the necessary time + financial investment. 

 

My At-Home Training Programs are like having an experienced, on-demand personal trainer working right along with you, according to your fitness level, your goals, and your schedule. Additionally, the education you receive along the way will serve you well beyond the Program itself; you will complete it with a brand new understanding of how to move your body better - for life. You will no longer wonder, "Am I doing this right?" or "Is this the best exercise for me?" or "Am I wasting my time?" because you will KNOW how to exercise safely + effectively.

 

WHAT MAKES YOUR PROGRAMS DIFFERENT?

 

My programs features many of the advantages of working with a personal trainer, at the cost + flexibility of taking group fitness or virtual classes. Unlike most other exercise "classes," my programs are designed to be:

  • goal-oriented - with the intention of creating specific, positive changes over time

  • progressive - creating a strong foundation on which to add more challenging exercises + intensities as you progress, creating a stimulus for change

  • modifiable - with options provided for various levels of experience + ability as well as available equipment

  • safe + effective - based on established exercise science principles, with no Instagram-worthy "circus tricks"

  • functional + efficient - including exercises that effectively target your entire body, organized to make the most of your time + effort

Each program is based on the most science-based, functional, and effective exercise strategies for the average person looking to improve their overall fitness, body composition, and general health. 

Keep reading for individual program specifications, but here are the main differentiating features of 6 Weeks Strong and The 6-Week Total Body Training Program:

  • 6WS includes exclusively strength training workouts, utilizing bodyweight + dumbbells; it should be completed at a pace of 2-3 sessions per week, covering 4-6 weeks of training. It's suggested you complement the program with cardiovascular training (such as walking/jogging/running, cycling, rowing, etc) and mobility + flexibility work (yoga, Pilates, stretching, foam rolling). This program is perfect for someone just starting out with strength training on their own, as it provides details cues + modifications, and is progressively programmed to be more challenging over time. It's also perfect for someone who already has preferred cardiovascular and/or mobility training workouts, but is looking for intelligently programmed strength training to round out their workout routine.

  • 6TBT is a comprehensive strength training, cardiovascular conditioning, and mobility + flexibility program. The only required equipment is dumbbells, although bands are utilized.It is designed to be completed at a pace of 5 prescribed workouts per week, covering 6 weeks of training.The program is still effective + efficient if you include more than 2 days of rest per week, extending the program to 7-8 weeks. This program is an example of an "ideal" 6 weeks of thoughtful, well-rounded exercises programming, and is appropriate for most goals + experience levels. 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

WHAT CAN I EXPECT WITH 6 WEEKS STRONG?

  • 12 strength sessions, completed over 4-6 weeks (2-3 sessions a week)

    • 3x a week is the perfect amount of strength training for the average person with common goals. 

    • 2x a week is sufficient if you are new to working out and/or limited on time, and/or are incorporating other workouts (especially intense and/or strength-focused)

    • This Program takes into account that "life" happens - but shouldn't derail your progress.

  • Intentionally designed programming similar to what you would expect working with a personal trainer;               every workout is:

    • balanced (across planes of motion + movement patterns - not too much or little)

    • comprehensive (lower body, upper body, core, and correctives for common concerns like lower back pain, limited mobility, etc.)

    • progressive (more challenging over time, with plenty of modifications, and including benchmarks to measure progress)

  • 30-35 minute workouts, including warmup + targeted stretches

  • Bodyweight + dumbbell-focused exercises (medium-heavy suggested)

    • Optional but recommended equipment: resistance band (long theraband, medium-heavy resistance loops); a bench, box, or sturdy step; foam roller (warmup/mobility work)

  • Email support available during program related to workouts, exercises, modifications, etc.

  • Pre-recorded, private YouTube videos for convenient access cross devices

  • Bonuses:

    • 2 Bonus mobility workouts: 1 upper body-focused / 1 lower body-focused, using foam roller/balls + stretching

    • Bonus Workout 101: Strength video

    • Bonus Workout 101: Core video​​

  • Try before you buy: If you are interested, but apprehensive because you have not previously worked with me, you can purchase a single pre-recorded Strength workout (from a previous program) to try for yourself. If you choose to move forward, the $10 will be applied to the cost of the program.

  • Total program price: $125 ($175 value)

 

 

 

 

 

 

 

 

 

 

 

WHAT CAN I EXPECT WITH THE 6 WEEK TOTAL BODY TRAINING PROGRAM?

  • 30 sessions, completed over 6 weeks (5 sessions a week)

    • 2 weekly total body strength training workouts, utilizing dumbbells + bodyweight

    • 2 weekly cardiovascular conditioning + core workouts, featuring a combination of high intensity interval + endurance training

    • 1 weekly mobility + flexibility workout, incorporating elements of yoga, Pilates, and dynamic stretching

    • Taking 2 full "rest" days is encouraged, as is including "active recovery" (walking, foam rolling/stretching, yoga)

  • Intentionally designed programming similar to what you would expect working with a personal trainer;               every week has a training focus:

    • foundational movement patterns (squat, hinge, lunge, push, pull, stabilize) + planes of motion

    • bilateral (both sides) vs. unilateral (single-side) movements

    • increasing complexity over time, with modifications provided

  • 30-35 minute workouts, including warmup + targeted stretches

  • Bodyweight + dumbbell-focused exercises (medium-heavy suggested)

    • Optional but recommended equipment: resistance band (long theraband, medium-heavy resistance loops); a bench, box, or sturdy step; foam roller (warmup/mobility work)

  • Email support available during program related to workouts, exercises, modifications, etc.

  • Pre-recorded, private YouTube videos for convenient access cross devices

  • Bonuses:

    • Bonus Workout 101 Library: Strength, Cardiovascular Conditioning, Core, Mobility + Flexibility

  • Try before you buy: If you are interested, but apprehensive because you have not previously worked with me, you can purchase a single pre-recorded Strength workout (from a previous program) to try for yourself. If you choose to move forward, the $10 will be applied to the cost of the program.

  • Total program price: $300 ($375 value)

Contact Us:
liz@lizbarnet.com

Liz Barnet Fitness + Food Coaching 

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