The purpose of this program is to progress from the previous programs by adding load (through dumbbells & ankle weights). The goal is to get stronger and more stable as we increase our range of motion within the exercises and challenge them with added load, without compromising our technique.

Level Up is a 3 week progressive program building on Press Start+. Here we introduce adding load to the exercises through dumbbells & ankle weights. This could very easily be a starting place for some who already have the conditioning and need to step it up and add more challenge to their workouts. Definitely preview the workouts to see if it’s your starting place.

12 workouts total! 4 workouts a week. 3 days of rest. Example 1: Day 1: W1 Day 2: Rest Day 3: W2 Day 4: W3 Day 5: Rest Day 6: W4 Day 7: Rest Example 2: Day 1: W1 Day 2: W2 Day 3: Rest Day 4: W3 Day 5: Rest Day 6: W4 Day 7: Rest Example 3: Day 1: W1 Day 2: Rest Day 3: W2 Day 4: Rest Day 5: W3 Day 6: W4 Day 7: Rest I always recommend active rest for the rest days such as a long walk or a dynamic warm up and cool down from the app, but listen to your body. You may need to take full rest days until your body adapts to the changes and load from the resistance. Since you have 3 rest days you could have an active rest day for 1 or 2 of them. Up to you. For low intensity active rest ideas from the app, choose a 5-10 min warm up (as they are dynamic) and then choose a 7-10+ min cool down / stretch.

First ask yourself, are you taking your time to do the exercises correctly with proper technique, focus (mind & body connection), control and tempo and not just rushing or going through the motions? If you answered yes then you can increase your rep count ie from 8 reps to 10, 10 reps to 12. You can increase your round count. And/or you can use heavier dumbbells where there are dumbbells or use dumbbells where there are no dumbbells. You can add ankle weights or if you’re already using ankle weights then add heavier ones. You can also increase the interval where there’s an interval present but always listen to your body! Otherwise check the “Level Up+” workouts or “Circuits” to see if your starting place is within those circuits/workouts.

If you find these workouts too hard drop the rep count and/or rep rounds and build up slowly. If there are dumbbells or ankle weights, remove the resistance until you’re ready. Also take longer rest periods if necessary. Repetition for conditioning is key. Repeat the workouts if you need until you are able to do the required rep counts and rep rounds.

Message me in the app for any questions you have. I do my best to review all comments and make any recommended changes.