Minimal Equipment - Beginner Part One

Build Foundational Strength

This program is the first part of a three-part series. This series aims to build the foundational strength needed to progress in your fitness goals without needing to go to a gym but in the comfort of your home.

About the program

The program is designed in the following fashion below: - Monday: Quad Dominant Leg Day/Abs - Tuesday: 30-45 min of active activities (walk, run, dance, etc. ) - Wednesday: Upper Body/Abs - Thursday: 30-45 min of active activities (walk, run, dance, etc. ) - Friday: Hamstring Dominant Leg Day/Abs Intensity: 60-70% Focus: Build Foundational Strength

Workouts

Minimal Equipment 1

5.0

Minimal Equipment 2

5.0

Minimal Equipment 3

5.0

Minimal Equipment 4

5.0

Minimal Equipment 5

5.0

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About Brandon Felan

Online personal trainer

I am NASM certified and have coached for over seven years in the fitness industry, starting at the YMCA and then transferring to leading group fitness classes of 20-plus clients at a local gym. I now work full-time in engineering, but I wanted to get back to my passion for fitness and help people change their lives. I know the struggle of working all day, coming home, and trying to find the energy to work out. My goal when writing workouts is to make them fun and quick but effective. I started Felan's Fitness in February 2023 while I was on paternity leave and have been doing it all since then: - Being the best husband and father I can be. - Working a full-time job. - Running a gym. Since creating Felan's Fitness, I have consistently increased my client's strength by 21% in three months. Some of which have hit multiple all-time PRs. I want to create similar results for those who wish to join.

Get support & accountability from our amazing community

Find encouragement and accountability by connecting with others in our exclusive private community. There you can learn about nutrition, learn more about form, and connect with other members. Bonus: Brandon will be right there to cheer on you.

Frequently asked questions

What are the goals of this program?

- Build Foundational Strength - Build core strength - Improve posture - Improve mental clarity and focus

Who are these workouts for (skill-level)?

- The workouts are designed for all levels but specifically for beginners - Beginners: go slow, use less weight, use longer rest periods, and focus on form - Advanced: increase weight, reps and reduce rest time as you progress

What’s the schedule?

- Weight training 3 times per week - 2 days of active rest: When you rest from lifting, you should still remain active. Do HIIT cardio/ab workouts, play sports, go for a hike or a long walk - 2 full rest day

What equipment do I need?

- You need three pieces of equipment. A pair of dumbbells, a long band, and one short band. (Preferable if you have multiple pairs of dumbbells ranging from light to heavy). - All links to equipment are on my website, felansfitness.com

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