Initiate Program
This two-week challenge features 6 Thirty-minute, progressive total-body workouts rooted in our FIS TV 5 Step Cycle for Muscle Maintenance, designed to deliver effective, efficient results. Each workout will focus on compound movements and solid resistance training principles to help you build strength while improving mobility.
Whether you're new to fitness, returning after a break, or looking to get more from your current routine, this challenge is tailored to meet you where you are, with expert cues to guide you every step of the way.
Summary:
Day One: Total Body Flexion-Extension
Day Two: Total Body Posterior Chain
Day Three: Total Body + Abduction-Adduction
Day Four: Total Body + Rotation
Day Five: Total Body Supersets
Day Six: Total Body + HIIT
Session Durations (approx.): 30 minutes
Focus: Hypertrophy Training 8-12 Repetitions, 2 sets; slow and controlled motor learning
Strength Format: Combination of dumbbells & bodyweight
Workouts Per Week: 3
Duration of the Program: Two weeks
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Video 605 | Initiate Day 01 (30 minutes) with Lauren Eirk
On this first day of the Initiate challenge, we are progressing resistance training with a full body workout using bodyweight and dumbbells. You will notice a lot of flexion and extension in the chosen exercises today!
This workout will run through the FIS 5-Step Cycle of Muscle Maintenance, ...
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Video 606 | Initiate Day 02 (30 minutes) with Lauren Eirk
On the second day of the Initiate challenge, we are progressing resistance training with a full body workout using bodyweight and dumbbells. There will be slightly more exercises for muscles on the back of the body than the front today, since these are commonly an area that is very weak on most ...
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Video 607 | Initiate Day 03 (30 minutes) with Lauren Eirk
On the third day of the Initiate challenge, we will incorporate some abduction and adduction motions in a total body workout using bodyweight and dumbbells. Each of the exercises will be done for 2-3 sets of 8-12 repetitions to help stimulate the three components of muscle growth.
This workout ...
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Video 608 | Initiate Day 04 (30 minutes) with Lauren Eirk
On the fourth day of the Initiate challenge, we will incorporate some trunk rotation motions and asymmetrical loading in a total body workout using bodyweight and dumbbells. Each of the exercises will be done for 2-3 sets of 8-12 repetitions to help stimulate the three components of muscle grow...
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Video 609 | Initiate Day 05 (30 minutes) with Lauren Eirk
On the fifth day of the Initiate challenge, we will incorporate some antagonist superset format in a total body workout using bodyweight and dumbbells. Each of the exercises will be done for 2-3 sets of 8-12 repetitions to help stimulate the three components of muscle growth.
This workout will ...
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Video 610 | Initiate Day 06 (30 minutes) with Lauren Eirk
On the sixth day of the Initiate challenge, we will be transitioning a little faster in this total body workout using bodyweight and dumbbells. We will be experimenting with the overall speed of a muscle contraction to boost both our average power and velocity of movement a few times during this...
