Let's Talk Training! Transform Level 2

Welcome to TRANSFORM Level 2!

Here at FitazFK our mission is to help people discover what ‘fit’ means to them through movement, nutrition, and an incredible and supportive community of like-minded individuals all working towards the same goal.

After seeing the incredible results of our TRANSFORM Level 1 program we knew in order to progress we needed to make some changes, and then came Level 2. This program combines a range of different training styles and a unique nutrition plan designed to take your fitness to the next level.

First of all, congratulations for taking this first step towards becoming a happier and healthier version of you.

Now that you are ready and prepared to kick start your fitness journey it is time to talk about training!

Your training schedule will look a little like this:

MONDAY - HIIT Circuit

TUESDAY - Strength Upper Body

WEDNESDAY - Interval Training

THURSDAY - HITT Pilates

FRIDAY - Strength Lower Body

SATURDAY - Social Saturdays

We have been lucky enough to work with amazing women all around the world and seen their incredible results so we have created a program that not only teaches you how to nourish your body but how important strength training is when it comes to weight loss. This combined with our HIIT and interval sessions you are guaranteed to succeed.

Before starting TRANSFORM it is important that we identify your level of fitness with our trusty burpee test. During the on-boarding stage you will be asked to complete this.

Do as many burpees as you can within one-minute and keep note of how many you did.

This will determine your fitness level and will pinpoint how many reps you will complete throughout the program.

Remember! You can always re-test your fitness level and we even suggest doing so halfway through the program - or if you find the sessions are becoming too easy.

Fitness levels are as follows:

<12 reps - BEGINNER

12 - 16 reps - INTERMEDIATE

16> reps - ADVANCED

Now it’s time!

You are about to embark on your TRANSFORM Level 2 fitness journey but how do we get started?

We follow the EMOM method for our strength sessions - Every Minute On The Minute was designed to efficiently build muscle, strength, and endurance and here is how it works:

Start performing your reps of the exercise at the start of the minute.

Once you have completed your reps - use the remaining time as rest time.

Start your next set of reps at the beginning of the next minute.

After 3 rounds move onto the next exercise.

6 exercises x 3 minutes = 18-minute workout toal!

If you find yourself running out of time - make sure to stop at the 50 second mark to ensure 10 seconds rest. We want you to finish each session feeling accomplished - not disheartened that you didn’t complete it.

Our HIIT sessions are designed to make you sweat, boost your metabolism and get your heart rate up!

HIIT training is known for short bursts of maximum effort, followed up with a recovery phase. It is important to complete your session at the maximum effort as you will be burning fat for hours afterwards.

This happens because your body is using the additional energy to recover and repair your muscles from the intense workout you’ve just completed.

You will complete 2 styles of HIIT sessions during the week, the first being Circuit HIIT.

By working consistently through the entire work duration and recovering in your allocated rest period you will move through one exercise to another until you've completed all 6 exercises. You will repeat this 3 times. We have designed this session to target different muscle groups in each exercise. This gives you enough rest to really maximize your efforts.

You will then also complete a HIIT Pilates session - this one is going to make you sweat! This session uses the foundation of Pilates and focuses on movements that will challenge you and lift your heart rate. You will complete 3 rounds of 11 exercises completing each exercise for 30 seconds and resting for 8.

If you’ve completed TRANSFORM before you’ll know what comes next - interval running!

Now we know, we know - not everyone loves running but our method requires only one cardio-based session a week to achieve maximum results.

We typically suggest completing any type of cardio that allows you to track the intervals - this can include running, riding on a stationary bike, ski erg, rowing, cross-trainer etc.

Lastly we have our social Saturdays.

Our social Saturday’s are all about moving your body and having fun! We want you to be active and enjoy yourself at the same time.

Some activities can include:

Going for a walk or hike with friends or family.

Challenge your strength with rock climbing.

Go for a bike ride.

Take your dog for a puppy play date at the park.

Go to a gym blass with some friends or family.

Kick a ball at the park.

Spend the day out on the water swimming, stand-up paddle boarding or kayaking.

While this isn’t an official day scheduled into your training week we highly suggest booking it in.

And now your set!

The team at FitazFK are wishing you all the best of luck and please don’t hesitate to reach out if you require any assistance at support@fitazfk.com

By Courtney Moane.