B2B Program – 3 WINS Fitness

BACK TO BASICS

PROGRAM

for Performance

Follow all 3 steps below to get started with our Foundation Program

Step 1

STEP 1

Complete the Physical Activity Readiness Questionnaire (PAR-Q)

This is a series of 7 questions related to your health history and physical activity status that helps identify any potential risk(s) associated with engaging in our exercise programs. This is for your information only and does not need to be submitted.

Step 2

STEP 3

Download our Exercise Checklist (En Español)

You can download and/or print a new copy each week to track your progress. From week to week, follow the number of sets and repetitions assigned for each exercise outlined under each Phase and Day below. We recommend printing out and putting the checklists into a folder or binder. Create a journal of your journey!

Step 3

STEP 3

SMART Goal

Use the following worksheet to help you create your own fitness SMART goal!
ENGLISH | ESPAÑOL

Step 3

STEP 4

Start Your Journey Below

Continue scrolling down and select the phase and day you want to view. Complete only ONE workout per day with at least 48 hours in between workouts.

Bonus

BONUS STEP

Join Our Strava Club

Click HERE (Instrucciones Sobre Strava) for instructions on how to join our Strava Club. Strava is an online fitness tracker where you can log all your activities (walk, bike, run, swim, hike, anything!) and track your progress towards lifelong fitness!

Conversion Chart: DOWNLOAD
Original Source from http://flyingpigmarathon.com/

Phase 1

Duration: 3 weeks | Frequency: 3 days per week

IMPORTANT! Rest at least 48 hours between exercise days.

Select a day and complete the designated exercises.

DAY 1

Instructor: Chris

Rest 15 seconds between exercises, 45 seconds between sets

Exercise	Week 1	Week 2	Week 3
Circuit 1
Overhead Press	4 sets of 6 repetitions	4 sets of 8 repetitions	4 sets of 10 repetitions
DeadBug (Hollow Hold)	4 sets of 6 repetitions	4 sets of 8 repetitions	4 sets of 10 repetitions
Hip Abduction	4 sets of 6 repetitions	4 sets of 8 repetitions	4 sets of 10 repetitions
Circuit 2
Upright Row	4 sets of 6 repetitions	4 sets of 8 repetitions	4 sets of 10 repetitions
Knee Raises	4 sets of 6 repetitions	4 sets of 8 repetitions	4 sets of 10 repetitions
(Chair Supported) Russian Twist	4 sets of 6 repetitions	4 sets of 8 repetitions	4 sets of 10 repetitions

DAY 2

Instructor: Tony

Rest 15 seconds between exercises, 45 seconds between sets

Exercise	Week 1	Week 2	Week 3
Circuit 1
Chest Press	4 sets of 6 repetitions	4 sets of 8 repetitions	4 sets of 10 repetitions
Ankle Clock Taps	4 sets of 6 repetitions	4 sets of 8 repetitions	4 sets of 10 repetitions
Birddog	4 sets of 6 repetitions	4 sets of 8 repetitions	4 sets of 10 repetitions
Circuit 2
Bent Over Row	4 sets of 6 repetitions	4 sets of 8 repetitions	4 sets of 10 repetitions
Overhead March in Place	4 sets of 6 repetitions	4 sets of 8 repetitions	4 sets of 10 repetitions
Bear Holds	4 sets of 6 repetitions	4 sets of 8 repetitions	4 sets of 10 repetitions

DAY 3

Instructor: Jenny

Rest 15 seconds between exercises, 45 seconds between sets

Exercise	Week 1	Week 2	Week 3
Circuit 1
Bicep Curl	4 sets of 6 repetitions	4 sets of 8 repetitions	4 sets of 10 repetitions
Alternating Reverse Lunge	4 sets of 6 repetitions	4 sets of 8 repetitions	4 sets of 10 repetitions
Half Kneeling Wood Chopper	4 sets of 6 repetitions	4 sets of 8 repetitions	4 sets of 10 repetitions
Circuit 2
Floor Press	4 sets of 6 repetitions	4 sets of 8 repetitions	4 sets of 10 repetitions
High Plank	4 sets of 6 repetitions	4 sets of 8 repetitions	4 sets of 10 repetitions
Glute Bridge	4 sets of 6 repetitions	4 sets of 8 repetitions	4 sets of 10 repetitions

Phase 2

Duration: 3 weeks | Frequency: 3 days per week

IMPORTANT! Rest at least 48 hours between exercise days.

Select a day and complete the designated exercises.

DAY 1

Instructors
Circuit 1: Mauricio
Circuit 2: Santos
Circuit 3: Naeiri

Rest 15 seconds between exercises, 45 seconds between sets

Exercise	Week 1	Week 2	Week 3
Circuit 1
Squat	4 sets of 8 repetitions	4 sets of 10 repetitions	4 sets of 12 repetitions
Boat Hold	4 sets of 8 repetitions	4 sets of 10 repetitions	4 sets of 12 repetitions
Bent Over Row	4 sets of 8 repetitions	4 sets of 10 repetitions	4 sets of 12 repetitions
Circuit 2
Floor Press	4 sets of 8 repetitions	4 sets of 10 repetitions	4 sets of 12 repetitions
Glute Bridge	4 sets of 8 repetitions	4 sets of 10 repetitions	4 sets of 12 repetitions
Side Plank	4 sets of 8 repetitions	4 sets of 10 repetitions	4 sets of 12 repetitions
Cardio Circuit
Mountain Climbers	4 sets of 30 seconds	4 sets of 45 seconds	4 sets of 60 seconds
Jumping Jacks	4 sets of 30 seconds	4 sets of 45 seconds	4 sets of 60 seconds
Quick Feet Around a Cone	4 sets of 30 seconds	4 sets of 45 seconds	4 sets of 60 seconds

DAY 2

Instructors
Circuit 1: David
Circuit 2: Yesenia
Circuit 3: Jjesus

Rest 15 seconds between exercises, 45 seconds between sets

Exercise	Week 1	Week 2	Week 3
Circuit 1
Reverse Lunge	4 sets of 8 repetitions	4 sets of 10 repetitions	4 sets of 12 repetitions
Hip Abductions	4 sets of 8 repetitions	4 sets of 10 repetitions	4 sets of 12 repetitions
Zotman Curls	4 sets of 8 repetitions	4 sets of 10 repetitions	4 sets of 12 repetitions
Circuit 2
Concentric Push Up	4 sets of 8 repetitions	4 sets of 10 repetitions	4 sets of 12 repetitions
Dead Bug	4 sets of 8 repetitions	4 sets of 10 repetitions	4 sets of 12 repetitions
RDL	4 sets of 8 repetitions	4 sets of 10 repetitions	4 sets of 12 repetitions
Cardio Circuit
High Knees	4 sets of 30 seconds	4 sets of 45 seconds	4 sets of 60 seconds
Imaginary Jump Rope	4 sets of 30 seconds	4 sets of 45 seconds	4 sets of 60 seconds
Toe Taps	4 sets of 30 seconds	4 sets of 45 seconds	4 sets of 60 seconds

DAY 3

Instructors
Circuit 1: Alex
Circuit 2: Crystal
Circuit 3: Jordan

Rest 15 seconds between exercises, 45 seconds between sets

Exercise	Week 1	Week 2	Week 3
Circuit 1
Seated Over Head Press	4 sets of 8 repetitions	4 sets of 10 repetitions	4 sets of 12 repetitions
Standing Wood Chopper to Forward Lunge	4 sets of 8 repetitions	4 sets of 10 repetitions	4 sets of 12 repetitions
Ankle Clock Taps	4 sets of 8 repetitions	4 sets of 10 repetitions	4 sets of 12 repetitions
Circuit 2
Pull Apart	4 sets of 8 repetitions	4 sets of 10 repetitions	4 sets of 12 repetitions
Good Morning	4 sets of 8 repetitions	4 sets of 10 repetitions	4 sets of 12 repetitions
High Plank	4 sets of 8 repetitions	4 sets of 10 repetitions	4 sets of 12 repetitions
Cardio Circuit
Quick Feet	4 sets of 30 seconds	4 sets of 45 seconds	4 sets of 60 seconds
Icky Shuffle	4 sets of 30 seconds	4 sets of 45 seconds	4 sets of 60 seconds
Boxer Burnouts	4 sets of 30 seconds	4 sets of 45 seconds	4 sets of 60 seconds

Phase 3

Duration: 2 weeks | Frequency: 3 days per week

IMPORTANT! Rest at least 48 hours between exercise days.

Select a day and complete the designated exercises.

DAY 1

Instructors
Circuit 1: Arlene
Circuit 2: Chris
Circuit 3: Arlene

Rest 15 seconds between exercises, 45 seconds between sets

Exercise	Week 1	Week 2
Circuit 1
Tempo Squat	4 sets of 8 repetitions	3 sets of 12 repetitions
Alternating Reverse Lunges	4 sets of 8 repetitions	3 sets of 12 repetitions
Deadbugs	4 sets of 8 repetitions	3 sets of 12 repetitions
Leg Raises	4 sets of 8 repetitions	3 sets of 12 repetitions
Circuit 2
Hip Hinge	4 sets of 8 repetitions	3 sets of 12 repetitions
Glute Bridges	4 sets of 8 repetitions	3 sets of 12 repetitions
Bicep Curls	4 sets of 8 repetitions	3 sets of 12 repetitions
Bent Over Row	4 sets of 8 repetitions	3 sets of 12 repetitions
Cardio Circuit
Imaginary Jump Rope	4 sets of 45 seconds	3 sets of 60 seconds
Icky Shuffle	4 sets of 45 seconds	3 sets of 60 seconds
Boxer Burnouts	4 sets of 45 seconds	3 sets of 60 seconds

DAY 2

Instructors
Circuit 1: Gevork
Circuit 2: Hannah
Circuit 3: Omar

Rest 15 seconds between exercises, 45 seconds between sets

Exercise	Week 1	Week 2
Circuit 1
Floor Press	4 sets of 8 repetitions	3 sets of 12 repetitions
Hammer Curls	4 sets of 8 repetitions	3 sets of 12 repetitions
Lateral Raises	4 sets of 8 repetitions	3 sets of 12 repetitions
Bear Holds	4 sets of 8 repetitions	3 sets of 12 repetitions
Circuit 2
Curtsy Lunge	4 sets of 8 repetitions	3 sets of 12 repetitions
Messier Squat	4 sets of 8 repetitions	3 sets of 12 repetitions
Single Leg RDL	4 sets of 8 repetitions	3 sets of 12 repetitions
RFE Split Squat	4 sets of 8 repetitions	3 sets of 12 repetitions
Cardio Circuit
Jumping Jacks	4 sets of 45 seconds	3 sets of 60 seconds
Burpees (No Push Up)	4 sets of 45 seconds	3 sets of 60 seconds
Mountain Climbers	4 sets of 45 seconds	3 sets of 60 seconds

DAY 3

Instructors
Circuit 1: Garland
Circuit 2: Mauricio
Circuit 3: Arlene

Rest 15 seconds between exercises, 45 seconds between sets

Exercise	Week 1	Week 2
Circuit 1
Drop to Base (To Full Squat)	4 sets of 8 repetitions	3 sets of 12 repetitions
Skater to Curtsy Lunge	4 sets of 8 repetitions	3 sets of 12 repetitions
Romanian Deadlift (RDL)	4 sets of 8 repetitions	3 sets of 12 repetitions
Split Squat	4 sets of 8 repetitions	3 sets of 12 repetitions
Circuit 2
Push Up	4 sets of 8 repetitions	3 sets of 12 repetitions
Overhead Press	4 sets of 8 repetitions	3 sets of 12 repetitions
Side Plank	4 sets of 8 repetitions	3 sets of 12 repetitions
Shoulder Taps	4 sets of 8 repetitions	3 sets of 12 repetitions
Cardio Circuit
Toe Taps	4 sets of 45 seconds	3 sets of 60 seconds
Quick Feet (Around a Cone)	4 sets of 45 seconds	3 sets of 60 seconds
High Knees	4 sets of 45 seconds	3 sets of 60 seconds

Struggling to complete the workouts? Go back to our Foundation Program.

BACK TO BASICS

PROGRAM

for Performance

Phase 1

Instructor: Chris

Instructor: Tony

Instructor: Jenny

Phase 2

Instructors
Circuit 1: Mauricio
Circuit 2: Santos
Circuit 3: Naeiri

Instructors
Circuit 1: David
Circuit 2: Yesenia
Circuit 3: Jjesus

Instructors
Circuit 1: Alex
Circuit 2: Crystal
Circuit 3: Jordan

Phase 3

Instructors
Circuit 1: Arlene
Circuit 2: Chris
Circuit 3: Arlene

Instructors
Circuit 1: Gevork
Circuit 2: Hannah
Circuit 3: Omar

Instructors
Circuit 1: Garland
Circuit 2: Mauricio
Circuit 3: Arlene

GO BACK TO

FOUNDATION PROGRAM

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