Yes. This program was designed for beginners. Please note though: while this program is for beginners, it's not easy! Challenge yourself to step outside of your comfort zone, push your limits (safely), and stay consistent.

To help beginners level up their fitness! Increase strength, endurance, and mobility.

Most workouts will take between 30-60 minutes to complete, but it depends on your fitness and experience level. It's ok to go slowly, use less weight, and utilize longer rest periods when needed. Do your best, be safe, focus on form, and go hard (safe, but hard!) And when necessary, consult the modification category inside the app for alternative movements to make the workouts easier/harder.

This program assumes that you have access to a full service gym with standard gym equipment. Reference the modification section inside the app as needed when if/when your gym doesn't have something you need. Some of the workouts are designed to be done at home. You may be able to do all of the workouts from home if you have access to at least this equipment: * Bands (loop and long) * Dumbbells * Bench, box, or chair (some form of sturdy, elevated structure) If you need equipment, checkout my Amazon storefront. The link can be found on my website. https://www.runningfitnessdude.com/

Each workout includes suggested warmup movements designed to help prime your body high performance activity.

If you are able to run, but simply don’t enjoy doing it, then I encourage you to step outside of your comfort zone and give it a try! Start slowly, stay consistent, walk/jog when you have to, and build your running base. That being said, you don’t have to run if you don’t want to. You may substitute some or all of the runs with a different form of cardio, such as walking, swimming, biking, elliptical, stair stepper, etc. DM me if you have questions about substitutions. If you are very inexperienced, then you might want to consider substituting stationary bike or elliptical for some of the runs, at least the first time through the program, and especially for some of the more challenging running workouts. We will do one "interval" run and one "threshold" run in this program. These workouts can just as easily be performed on a stationary bike or elliptical, as you just need to go hard/increase the intensity on the bike or elliptical for the prescribed periods of time. Again, DM me if you have any questions.

Use enough weight/resistance so that every set after the warmup is challenging and the last few reps are close to failure. Push yourself and go heavy (within reason and exercising proper form, of course). If you want to build muscle, the goal should be to get close to failure, meaning the last 2-3 reps feel nearly impossible. Oftentimes a workout will only ask you to perform 1-2 rounds of a particular exercise. That’s because I’m assuming (trusting) that you will challenge yourself on those rounds.

This is a 4 week program. There are 3 workouts per week. It is strongly recommended that you do the workouts in the order they are prescribed, though you always have the option of moving things around to fit your individual schedule and circumstances. What to do on your off days (the days you won't be doing a workout from this program)? I recommend resting to give your body time to recover and you are able to give maximum effort during your next workout.

First, celebrate your achievements! Second, consider taking a short break from training to give your body time to recover. Third, start training again! Options: 1) Do this program again! (Make sure to utilize the workout logging feature to track your gains!) 2) Move on to one of the other programs inside my app, such as Pump + Run 3.0 3) Follow along with my weekly workouts - fresh workouts posted every Monday 4) Create your own routine by utilizing the Netflix-style library of upper, lower, full body, and Bulletproof Body workouts available inside the app 5) Purchase one of my premium programs available through the app. One time purchase, lifetime access (no subscription required). 6) Need extra attention? Sign up for personal training with me. Learn more about online personal training on my website. https://www.runningfitnessdude.com/