We are pleased to offer a new free eBook, ‘The Seven Pillars of Strength and Fitness: the Fundamental Movements’.
This is a beginner’s program whose basic principles can also be put to good use by those with more experience.
The purpose of the program is to familiarize beginners with the seven most fundamental types of movement (hinging, squatting, lunging, pushing, pulling, twisting and carrying), under which all exercises fall, and to help them build a base level of fitness and confidence.
For the more experienced, ensuring your workouts contain exercises from all seven of these categories is a way to make efficient, functional and fun workouts that will continue to bring results.
The 12-week program is built around three interval-based whole-body workouts a week, lasting from 20 to 40 minutes a time.
Each workout is built around seven exercises, one from each of the fundamental types of movement.
A minimum of equipment (just a resistance band and an interval timer app) is required, although extra equipment such as dumbbells and kettlebells can be used.
Included also is detailed information on fat loss, including how to calculate your basic caloric needs and how to put together a calorie-restriction diet that is sustainable and satisfying.
The program is intended to be a stepping stone. One you have put in the hard work and thought about what you want – whether you want to continue exercising for the buzz and to remain in decent shape, or whether you want to become a bodybuilder or powerlifter – Herculean Strength will have another program to suit you.
Don’t hesitate to email us at [email protected] for personalized coaching and a client questionnaire if you’d like DEDICATED tailor-made personal training on strength training, building muscle, losing fat, developing athleticism, and more — all to your liking, lifestyle, habits, and taste!