Shaina Fata
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POWER 1.0
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A program for those that want to increase their muscular strength and overall physical performance through a variety of functional movement workouts. Your body will be challenged with a combination of free weights exercises, higher-intensity exercises, calisthenics, and plyometrics. This program is ONLY 3 DAYS PER WEEK and FULL BODY every single workout. Perfect for those that just do not have the time per week for more OR those that cross train (ex: runners, cyclists, swimmers, etc.).
For more information on equipment and details of this program, please visit the FAQ section!
Some things to expect:
• building a strong and lean foundation through a carefully planned program that is designed to help you optimize your fitness goals
• increased endurance and overall physical performance
• 45-60+ minute workouts (this will be dependent on how you go about doing the program to fit your needs)
• combo workouts that will include free weights, bodyweight exercises, and plyometrics
• moderate to high reps, 3-4 rounds per set
Goal:
Strength
Strength
Functional
6 weeks program
3 days/week
45-60 mins
Level:
Intermediate
Intermediate
Goal:
Strength
Strength
Functional
6 weeks program
3 days/week
45-60 mins
Level:
Intermediate
Intermediate
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About Shaina Fata
Fitness Trainer & Yoga Instructor
Hi! I’m Shaina.
I was born and raised in Green Bay and recently found my way out to Costa Mesa with my husband and our two fur-children.
My passion for fitness and yoga started over 6 years ago. I fell in love with yoga first and then started incorporating other Bodyweight workouts into my at-home routine. I have a special love for at-home fitness and like to challenge myself and others both mentally and physically through my workouts.
I became a certified yoga instructor in 2018 and a certified personal trainer at the beginning of 2021. Throughout this time I began teaching and practicing at a local yoga studio, along with working under a creative and functional fitness trainer. I also became very active on social media in this time. I started to pursue a life outside of the corporate job I had been working, with my online workouts and classes.
Fast forward to today and I am full time instructing fitness, health and yoga! I am so proud of how far this has come and I hope to continue to share, grow, and get stronger with my amazing community!
I hope you can find something that works for you here! Let’s all get our bodies moving!!
Frequently asked questions
Who is this program for?
This program is for those that are looking to add resistance and free weight training to their routine, with less days per week. These workouts are carefully designed to give your body a full body work, every single time. The exercises are a great combination to challenge both your strength and endurance, while training with functional movement for your body's overall health and well-being.
If you are a beginner - this program may be a bit more challenging! However, you are welcome to try it out and modify anything that's a bit too challenging at the moment :).
What is the structure of this program?
The POWER Program is 6 weeks, 3 workouts per week, with warm-ups and cool-downs included. Each week has 3 full body workouts to complete. There is a lighter amount of core-specific work (please see the core FAQ section). Rest days are completely up to your discretion! I suggest having at least one in between workouts OR those are the days that you can do your cross-training if you are doing that as well.
It is recommended to take at least 1-2 rest days or active rest days per week!
This program is focused on a combination of free weights, higher-intensity exercises, plyometrics, and calisthenics. You can do this from home if you have at a minimum 2-3 sets of dumbbells available to you!
Should I do more core work?
You will notice that there are some core-specific exercises in each workout, however, they are a bit more minimal than my other programs.
Keep in mind - most of the exercises in this program will naturally incorporate core work. So you do not always have to be doing core-specific exercises to gain a strong core.
If you feel that you would like some extra core work in your routine, please check out my Concrete Core program OR find some awesome workouts in the "Core" section of the app and save them to your favorites to do when you need
These are types of equipment that are used the most:
• Your Own Bodyweight
• Dumbbells
• Plyometric Box
• Pull-Up Bar
• Yoga Blocks
• Jump Rope
• Kettlebell
How do I modify dumbbell to barbell?
For most, if not all of the exercises - you will easily be able to just mimic the position of the dumbells with a barbell. It would be impossible for me to show every modification in this program, so please just reach out if you see something that’s too confusing!
A general rule of thumb is to imagine that the dumbbells are connected as a barbell and just do the same sort of exercise.
An example exception for mimicking - Dumbbell Front Squats - do these as Barbell Back Squats with a barbell on the back of your shoulders.
How heavy should my weights be? Should I be increasing in we
Best practice is to do the first one or two workouts of this program in a place that has 3-4 or more dumbbell sizes available. You should be going heavy enough that you are challenged but not too heavy that you can not finish the repetitions in the first round.
These are the dumbbell sizes that I use throughout the program for reference: 15-lbs, 20-lbs, 25-lbs, 30-lbs, 35-lbs
Kettlebell Sizes: 40-lbs
You can easily start off this program with only 2-3 dumbbell sets!
You will inevitably need to increase your weights for certain exercises as you start to get stronger :). Once you start feeling that you are "easily" completing the repetitions without the last few reps being particularly chal
What equipment do I need for this program?
• DUMBBELLS - I recommend having at least 2 sets of dumbbells (one heavier and one lighter or medium). Having 3-4 sets all 2.5 to 5 lbs apart would be ideal!
• KETTLEBELLS (optional) - I recommend going heavy with these! I use 40-lb kettlebells for reference. They can easily be subbed with heavy dumbbells.
• PARALLEL DIP BARS (optional) - you can do tricep dips on a box as an alternative
• PULL-UP BAR (optional) - can sub pull-ups with push-ups or your choice of dumbbell alternative
• ELEVATED SURFACE or PLYOMETRIC BOX (optional but encouraged) - something that you can step on and jump on (can be subbed by doing from the floor)
• BENCH (optional) - something that you can step-on and lay
What is the skill-level of this program?
This is an intermediate to advanced program. You are welcome to start as a beginner but you will most likely need to modify the amount of repetitions or rounds to build your body up :). Although they are a slightly different form of working out, I recommend doing the Bootcamp Programs or Dumbbell Program before this one to prepare your body.
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