Fitness
[P]rehab Fitness Home Edition Program
Supercharge Your Fitness Gains At Home Anytime, Anywhere
Build strength with structure.
Do you want to: Build your physical body safely? Perform a full body gym program? Find an attainable and sustainable gym routine? Then this program is for you! Welcome to the ultimate full body fitness program which will not only build your physical body safely and effectively, but will also change the way you workout & approach exercise forever. There are way too many programs being built off opinion and loud voices giving out misinformed and misleading information. However, we understand you are here because you know the importance of taking ownership and willing to reach your goals in the correct and long-term-sustainable way. This solution isn’t about 30 minute ab workouts, losing “50 lbs in just 4 weeks!”, or one exercise that solves every single problem known to mankind. It’s about results that are attainable and sustainable. If you have decided to NOT take any shortcuts, making sure there is purpose behind every exercise, every rep, then this is the program for you! This program focuses on training using zero to minimal equipment! This is a full body holistic (strength, power, flexibility, and cardio) program specific to working out at home with minimal equipment. If this program is too challenging for you, check out Fitness Fundamentals!
- Duration
- 12 weeks
- Frequency
- 3-7x/week
- Instructor
- The Prehab Guys
12-week arc
What you work through
- Week 1
You will jump into this week with a focus on mobility and added strength training. It’s crucial to build strength on a body that is moving appropriately, so let’s make sure yours is. Ready to do this?
- Week 2
This week, you’ll build on that mobility but also strength you touched on last week. You’ll also tackle some variations of a few exercises, time to get those muscles working!
- Week 3
Let’s get your body moving in different planes! Grab that band and let’s get to work!
- Week 4
This week you will dive further into tempo work to start to train your muscles in a new and challenging way. Tempo work can heighten our neuromuscular control and is a great tool for injury prevention! Let’s get started!
- Week 5
This week, you’ll start diving into that strength a little bit more with focus on progressing functional movement patterns. You’re sure to feel that whole body burn.
- Week 6
Let’s continue the momentum from last week into this week! With a continued focus on single leg strengthening, this is a great way to challenge many muscles and systems on your body.
- Week 7
You’re doing awesome! This week you’ll start to piece exercises together. That’s right, we’ve got exercises in store for you where you will feel a serious burn in your shoulders, legs, and core, but don’t take our word for it! Let’s get started!
- Week 8
Let’s keep the momentum going from last week as you continue to build on those more dynamic multi-muscle group exercises. We didn’t say it would be easy, but it will definitely be worth it. Let’s get it!
- Week 9
Time to start building up that power! That’s right, that means more explosive exercises that will get your heart rate up and assist in making you bulletproof!
- Week 10
This week let’s continue to put things together and focus on building up your power and resilience! We are so impressed with how far you have come, why stop now?
- Week 11
Mobility, strength, speed, power, we’ve included it all! Here’s to feeling strong and powerful!
- Week 12
You’ve got the skills, mobility, strength and knowledge now! Put it all together and show us what you’ve got!
Fit check
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