Workout Plans

Read the plan summaries, watch the videos, and embark on your journey to a new, healthier life.


Our workout Saturday 8/10/2018


 -Boxing Rounds

-speed bag 

-jump rope

-uppercut bag

-2 min on, :30 rest, repeat 5 rounds of each

-dips to leg raise 10x 10

-kettlebell curls 5x20



  Get after it today y’all!  diaBEASTmode







These self evaluations are a good way to track your progress with some basic strength tests.

THE FIRST STEP is a very basic intro plan, and we are getting up and taking the first step to a new you!  This plan is all about easing into fitness, with a big focus on building a solid foundation.

  • Experience Level: Beginner
  • Length: 2 weeks
  • Equipment: No equipment needed

GET MOVING is a fun two weeks of med ball workouts designed to do exactly what the title says, get you moving!  The best part, all you need is a medicine ball to complete these workouts any place, any time.  

  • Experience Level: Intermediate
  • Length: 2 weeks
  • Equipment: Medicine Ball

SWEAT & CONQUER is a simple program that focuses on muscle strength and endurance, and all you need is a pair of dumbbells.  We will be combining lifting with high intensity cardio.  This plan consists of quick Push, Pull, and Leg Days.

  • Experience Level: Intermediate, Advanced
  • Length: 4 weeks
  • Equipment: 2x 5-15 lb Dumbbells

CHAIR WORKOUT SERIES is a good starting plan for you if you are immobile.  It consists of two workouts per week that you will complete seated in a chair.

  • Experience Level: Beginner, Immobile
  • Length: 4 weeks
  • Equipment: No weights, just a chair

BANDED BUILDER  Something is better than nothing, so give these quick 5 minute workouts a try if you’re crammed for time.  The plan has different workouts for each body part, all completed in the comfort of your own home with a resistance band.

  • Experience Level: Beginner, Intermediate
  • Length: 4 weeks
  • Equipment: Workout band
KAREN’S FULL BODY WATER WORKOUT consists of five different workouts in the pool.  Water exercise has tons of benefits for us diabetics because it is low impact and better on our joints.
  • Experience Level: Beginner
  • Length: 5 workouts
  • Equipment: Pool

FAT FRYER consists of quick circuit workouts.  These are some of Jonathan’s go-to’s when he is short on time as each workout is completed in 15 minutes or less.

  • Experience Level: Advanced
  • Length: 6 circuits
  • Equipment: A pair of Dumbbells