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PURPOSE
Grow and strengthen your muscles with this 6 week hypertrophy plan.
BENEFITS
- Will boost your muscular strength, as it’s great ‘bridge’ programme if transitioning from muscle endurance style training to maximal strength style training.
- Can use as a bolt-on programme/side-addition to strength training
- You will train all muscle groups in a push/pull/legs split
- Burn plenty of calories and tighten up your body!
- Hypertrophy training increases bone density, lean body mass, grows andstrengthens muscles.
- 100% train at home (must have all the required equipment) can also follow this plan at the gym.
REQUIRED EQUIPMENT
- Heavy Dumbbells
- A variety of Resistance Bands
- A stepper or box
- Foam Roller
- Yoga mat or any suitable mat
FEATURES
- Train 3x a week with the push/pull/legs split
- All workouts listed in course format with videos and descriptive technique guides
- Details on how to maximise your results with guidance on nutrition, rest and recovery in the complimentary blog article: An Overview Of Hypertrophy Training
This plan requires you to have a baseline level of physical strength, some exposure to resistance training and adequate muscle endurance. Go ahead and try out day one for free and see how you get on.
“A big muscle is a strong muscle”
After you have completed your course, your membership will automatically revert to the Power Circle free membership, which will have lifetime additional perks, exclusive to members who had a journey programme.
To provide you with a programme that will make you stronger and grow muscles you didn’t think you had! This programme is best for people who have some experience with lifting weights or training under resistance, however it is suitable for levels ranging from novice to advanced.
- Novice: You know how to exercise and are familiar with barbell movements but have never run a strength programme.
- Intermediate: Regular user of gym equipment and have tried a form of strength training before.
- Experienced/Advanced: Regular user of strength equipment but needs progressive, structured training in order to improve strength.
This is a strength building programme, which is focussed on a range of barbell, dumbbell, kettlebell and resistance machine movements. The weekly programmes are available in a daily video list within the course, and the exercises have hyperlinks to a detailed explanation of each exercise.
The benefits of strength training are vast and in the process of getting stronger, you will notice awesome changes to your body. You will be leaner, fitter and burn more calories than you ever have before. The Strength programme runs over 16 weeks in 4-week course blocks.
ARE YOU READY?
You can find out if you are ready to begin, by previewing what equipment you need and checking out the frequently asked questions!
After month 4, you will have paid for your entire course and your membership will automatically revert to the Power Circle free membership, which will have lifetime additional perks, exclusive to members who had a journey programme.
**Coming soon**
Before you begin getting stuck into reading all the details about this programme, I need to make it very clear that this course does NOT involve pole dancing lessons. Repeat DOES NOT INVOLVE pole dancing lessons, you will NOT learn pole tricks.
GOAL OF THIS COURSE
This 8 week programme is all about preparing your body for the strength required for a skill such as pole dancing. It is a programme that can be followed in any environment (at home or at the gym).
But why follow a plan to prepare yourself for pole dancing when you can jump straight into classes? The answer is; yes of course you can jump into classes, but in my experience of pole dancing, it is a MASSIVE advantage to work on your body strength and overall mobility.
The advantages of following this programme:
- It doesn’t require you to have a pole at home – you can get ‘pole fit’ & ‘pole strong’ without a pole.
- You can do it alongside taking lessons.
- If you are considering starting pole lessons and don’t yet have the confidence, it gives you a consideration period. With this programme, you are getting strong in that consideration period, you are not wasting any time!
- If you are going to classes, you will progress quicker through the levels and your body will be able to cope with more complex tricks.
- It will give you tons of strength and body confidence!
In a nutshell, this programme will give you all the basic strength building tricks and knowledge, that I have accumulated since starting pole fitness in 2012.
The Pole Strength Prep programme runs over 8 weeks in two 4 week course blocks.
ARE YOU READY?
Anyone can try it, get started in The Power Circle community and click on ‘What I need for this programme’ to see if you have all the tools to join in.
After month 2, you will have paid for your entire course and your membership will automatically revert to the Power Circle free membership, which will have lifetime additional perks, exclusive to members who had a journey programme.
**Coming soon**
GOAL OF THIS COURSE
To inspire people who have issues with joint discomfort, to get into a solid exercise routine.
Many people who have painful joints are not eager to get into exercising, in fear of injury and further pain. However, the fact is if you suffer with joint stiffness or mild joint pain you SHOULD exercise. Being physically active is key to not only helping you lose weight, it will also reduce pain and boost your overall health.
According to the Arthritis foundation (arthritis.org) ” Exercise is a powerful and effective pain reliever. It eases inflammation, improves energy and promotes the flow of feel-good, pain-relieving chemicals like endorphins. Not only does exercise keep joints strong and flexible, it also promises pain relief for a host of conditions, including osteoarthritis (OA), rheumatoid arthritis (RA) and fibromyalgia.”
If you haven’t felt inspired to start an exercise programme, you may not have found the activity that suits you. You have probably heard time and time again that you should exercise, so what does this programme offer to get you moving?
- RESISTANCE TRAINING USING BANDS AND BODYWEIGHT
- LOW-IMPACT
- NO KNEELING OR EXCESSIVE KNEE BENDING
- YOU DON’T HAVE TO LEAVE YOUR HOUSE
- EASY TO FOLLOW EXERCISES WITH VIDEOS AND INSTRUCTIONS
- JOINT-FRIENDLY
In a nutshell, this programme will give you the basic strength building exercises to help you stay fit and get strong. The Joint Friendly Fit programme runs over 8 weeks in two 4 week course blocks.
ARE YOU READY?
Anyone can try it, get started by clicking on ‘What I need to start Joint Friendly Fit’ to see if you have all the tools to join in.
After month 2, you will have paid for your entire course and your membership will automatically revert to the Power Circle free membership, which will have lifetime additional perks, exclusive to members who had a journey programme.