Your Strategic Process
Getting Started – How it works:
We’ve developed a strategic process to make choosing a workout program easy for you. This process eliminates having to waste your time sifting through a bunch of workout routines and helps strategically narrow down your search.
One of the problems I found with other volume workout sites is that it was filled with literally thousands of workouts but with no process of how to find the best one that matches your fitness goals or abilities. That's like looking for a needle in a haystack when you only need one workout that'll get you to your fitness goal.
Having a team of fitness professionals develop a systematic approach directing you to the best workout program for your goal and ability assures that you won’t be wasting your time and money. Not to mention reducing risk for injury by inadvertently selecting a program too advanced for you.
Each program will have a special key code and prerequisites that will allow you to judge whether the program will be appropriate for your goals and abilities.
We will list for you the workout name, level, recommended prerequisites (what you should be able to handle before attempting this workout), the equipment needed, time limit, goal on how to do the exercise program, and the weight/load you should use.
Example:
Workout Name: Functional Base Workout
Workout Level: All Levels- adjust your weights to your level of ability.
Prerequisite: You should have some experience using free weights. Everyone should first use light weight and focus on form first, then move up in weight.
Equipment: You will need some dumbbells for this workout.
Purpose: To build a functional foundation for your body and to burn fat and condition the body. You may do this workout for 2-3 weeks before progressing to the Functional Stability workout.Time Limit:
This workout circuit should take less than 30 minutes to complete.
Goal:
You will use a circuit system for this routine. Beginners do one set of each exercise. Intermediate to advanced can do 2-3 sets in a circuit fashion (one exercise after another and then repeat over). Rest only 30 seconds between the exercises and 1-2 minutes between the circuits.
Weight/Resistance:
Your weight/load should increase accordingly for the second circuit. Choose a weight that challenges you for all given rep ranges. You may have to experiment or adjust the weights.
How to Progress and Make Modifications to your Workout:
We're not just about jumping aimlessly from workout to workout. You should be doing any one of these workouts for a period of 3-6 weeks before switching to another workout program.
You can, however, make simple modifications to increase your intensity level or to use proper "incremental" progressions to keep your progress moving forward. This is why we have created a section on understanding exercise progressions and intensity manipulations (modalities to increase your workout intensity).
For example, most people know that you start with lighter weights and progress to heavier weights but what some may not know is that there are many other ways to increase our workout intensity without having to add more weight.
In addition, sometimes you may have to modify an exercise because it is too difficult or to adjust so that you can finish all the recommended repetitions. We'll have a section that will give you recommended exercise modifications for you to use as a substitute. These sections will show you how.
Understanding Exercise Progressions
Choosing Your Xpress Workout
How do you decide which workout categories and/or workouts you should choose?
By answering the questions below you can narrow down your search and choose from the categories, workouts, and exercises that meet your goals and needs.
The Process:
You can use this quick process to choosing the best workout routine. By clicking on the answers sections below you’ll be directed to the section of workouts that address your areas of interest.
Needs Analysis: What are your basic needs?
This is a question that you need to be very specific about. Do you want to lose weight or lose fat? Losing weight can mean losing muscle, water, fat, etc. Do you want to be stronger? Stronger to do what? Strong to lift more poundage would have you go into the mass buidling section, whereas, getting stronger to get through an active day would direct you to the functional training section.
What is your primary goal?
What are your time constraints?
Do you have 30 minutes to workout or only 10 minutes? Either way we have numerous programs to fit your time contraints. Each section will have a time limit section to give you an estimated time for completion. In the meanwhile, here are a few sections you can check out.
CLICK HERE for workouts that are 10 minutes or less
Xpress Workout Disclaimer
Xpress Workouts Disclaimer:
By directing you to section of workouts we are not diagnosing or implying that we know everything about your current level of health, fitness, or capabilities. Which is why we do not ask about questions about having any health limitations that we should be aware of such as, but not limited to, heart disease of problems, high blood pressure, high cholesterol, obesity, irregular heart beats, frequent headaches, dizziness, etc. or any injuries you may have because we are not diagnosing or recommending any corrective treatments for you and are not being hired by you to do so.
Our intent is only to steer you in a direction on our site based on a limited amount of information you may provide to us. Once we direct you to a specific area of workouts within our site you are then held responsible to use common sense and request for professional assistance (i.e. coach, personal trainer, or other health/fitness professional) to determine your actual level of condition and abilities to perform any and all exercises or workouts posted on this site.