About the Workouts

Every single workout in this program is built so it can be completed in under 25 minutes.  There are over 150 different workouts that target all parts of the body including a great emphasis on the posterior chain. The majority of the workouts are MetCon style workouts, meaning they are designed to keep your heart rate up by keeping your rest time down.  This style of workouts makes it possible for each workout to be just as challenging from missionary to missionary regardless of their level of fitness.  I have included pictures and descriptions of each exercise and also progressions if you are unable to do some of the key movements.  In this program, you should expect to see a lot of bodyweight movements mixed in with resistance band exercises. With the addition of the resistance bands, I was able to add in more exercise to target areas of your body that would be difficult to target elsewise.     The bands included are 4Kor Fitness bands.  These bands are top of the line heavy duty bands and should last your entire mission. The workouts are in a calendar format. For each month of the calendar you will see 4 workouts per week for 4 weeks. This will leave you with 2 extra days a week to work on mobility and/or any weakness you might have, or to just get outside and play a sport you love. The 5th week of each month is also left blank for this same reason. At the start of each week you will have a challenge workout.  These workouts are fun and built so you can have friendly competitions with other missionaries or just yourself.   You will repeat these workouts every three months so you can track your progress and improvement. For each workout you will have a spot to write down your time, rounds or reps completed. You will see 2 spots for this, the first is for the first time you complete the workout and the second is for when you complete the workout a year later. The goal is to see improvement the second time around. I have also include 4 key mobility movements that focus on your posterior chain. These will help improve your posture and also help keep your low back, knees and other injury prone areas healthy.

 Included in every packet: 

       Workout calendar with over 150 different workouts and a place to write down your progress

       Pictures and descriptions of each exercise  

       1 set of four Heavy Duty 4Kor Fitness Minibands of various resistance levels

       1 4Kor 41” Heavy Duty Fitness Warrior Resistance Band