Mike Hartman's Personalized Fitness Program

Updated: Feb 18

HARTMAN.ACADEMY


Fitness

The definition of fitness is the ability to recover. This is all done through corrective exercise training. As a former professional athlete, I learned the importance of:

  • Having a plan in place

  • Sticking to the plan

  • Having a coach or trainer

The fitness program provided here reflects my personal 3 month training program. While this program may be appropriate for all fitness levels from beginner to advanced, you must consult your own physician to assure this program is appropriate for your current fitness level. Each workout is a minimum of 30 minutes and a maximum of 60 minutes.


Always STRETCH upon completion of your training sessions. NEVER STRETCH COLD MUSCLES before training.

Important Information before Beginning Your Fitness Training Program:

Please consult your physician before beginning any exercise program found in this book or any referenced site. Mike Hartman, Hartman.Academy Echo Net Media, Inc., or any of its affiliates are not responsible for any injury that may result from exercises or training programs from this book. It's important to review each program and exercises with your physician and or/trainer before beginning to ensure they are all completed with proper form.


Body Weight Training – Monday / Wednesday / Friday

Each training session should start with a dynamic warm up and consists of 4 sets of 3 different exercise routines. Each set is repeated 4 times. Measure your improvement based on how many total repetitions you complete:

  • Beginner: 10 repetitions / exercise = 480 total repetitions

  • Getting Serious: 15 repetitions / exercise = 720 total repetitions

  • Advanced: 20 repetitions / exercise = 960 repetitions

Ultimate Challenge: 25 repetitions / exercise = 1,200 repetitions


Aerobic / Anaerobic Training – Tuesday / Thursday / Saturday

Choose from any of the Aerobic activities and follow this approach:

  • Dynamic Warm up: 30 minutes (Baseline).

  • Interval: 30 seconds high intensity / 30 seconds recover. Repeat for 10 / 20 / 30 minutes depending on fitness level.

  • Recovery: 10 minutes easy pace.

Activities

  • Recumbent Bike

  • Jump Rope

  • Seated Bike

  • Stair Climber

  • Elliptical

  • Boxing

  • Cycling

  • Running

  • Walking

  • Hop Scotch




Week 1 - Fitness

Record your repetitions for each exercise/activity to chart your progress.






















Week 2 - Fitness

Record your repetitions for each exercise/activity to chart your progress.























Week 3 - Fitness

Record your repetitions for each exercise/activity to chart your progress.
























Week 4 - Fitness

Record your repetitions for each exercise/activity to chart your progress.




























Week 5 - Fitness

Record your repetitions for each exercise/activity to chart your progress.

























Week 6 - Fitness

Record your repetitions for each exercise/activity to chart your progress.

























Week 7 - Fitness

Record your repetitions for each exercise/activity to chart your progress.


























Week 8 - Fitness

Record your repetitions for each exercise/activity to chart your progress.




























Week 9 - Fitness

Record your repetitions for each exercise/activity to chart your progress.

























Week 10 - Fitness

Record your repetitions for each exercise/activity to chart your progress.

























Week 11 - Fitness

Record your repetitions for each exercise/activity to chart your progress.

























Week 12 - Fitness

Record your repetitions for each exercise/activity to chart your progress.



























120 views0 comments

Recent Posts

See All

INSIDE The Hartman.Academy

Hartman.Academy

The Hartman.Academy was created to help individuals maximize their potential through an online eLearning platform.

Echo Net Media, inc © 2020  Hartman.Academy | All rights reserved | Disclaimers, Privacy Policy and Terms. 

  • Facebook Social Icon