academy workouts
Preparing to Use the
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#2 - Do you have physical limitations?
As a physical therapist and strength coach, Chris has created videos for beginner, intermediate and advanced exercisers as well as for those that have physical limitations due to mobility issues, joint issues or pain, or other physical limitations.
Our Alpha and Gamma workouts are designed for those of all fitness levels and for those on Steps 1-5, who might also have physical limitations.
Our NEW! Delta workouts are designed for those on Step 4 or 5 who do not have physical limitations.
Exerciser with LIMITATIONS. Defined as:
You can't get up and off the floor.
You can't do squats or lunges due to joint, muscle or pain limitations.
Exerciser without LIMITATIONS. Defined as:
You can get up and off the floor.
You can do squats and lunges.
QUESTION: Are you an exerciser WITH limitations or WITHOUT limitations?
#1 - Select Your Exercise Success Path Step
To determine your habit step look at the exercise success path below and ask yourself:
a) What step am I easily doing now?
b) What is the very next baby step?
Step 1 - Exercise for 2 minutes (i.e., just do the workout warmup)
Step 2 - Exercise 10+ minutes, at least 2x/week
Step 3 - Exercise 15+ minutes, at least 3x/week
Step 4 - Exercise 30+ minutes, at least 3x/week
Step 5 - Exercise 30+ minutes, at least 4x/week
Step 5 - Exercise Lover: Exercise 30+ minutes, 5-6x/week
Example:
a) I haven't exercised in over a month. b) Start with Step 1
a) I easily exercise 15 minutes, 3x/week (step 3), b) Go to Step 4