BodyBasics : Gym Version

This 6-week program is designed for beginners, focusing on building general strength and muscle mass with workouts scheduled three days per week. It utilizes equipment commonly found in a large gym setting, ensuring accessibility and a variety of exercise options.


Program Structure:


Repetition Progression: The program starts with exercises performed for 8 repetitions per set, increasing to 10 reps in the third week, and reaching 12 reps in the fifth week.


Weight Increase: To continuously challenge your muscles and enhance strength gains, it's recommended to increase the weights used during the second week of each repetition phase. This approach helps to progressively overload the muscles under the same rep and set scheme.


Core Training: Core exercises are incorporated at the end of each session in a circuit format. To improve endurance and core strength, add an extra 5-10 seconds to each core exercise every week, progressively increasing the intensity and duration of the core workout segment.


This program not only helps in building foundational strength but also ensures gradual improvement in muscle endurance and core stability, making it ideal for beginners looking to advance in their fitness journey.

  • Note: You can also gain access to this challenge and 15+ other programs when you purchase our GetupNation+ membership pass. No need to buy them individually—everything’s included!
Meet the coach
NC
Nardia Cunningham
Your Trainer

As a mother of four, a disabled combat Army Veteran, and a former law enforcement officer, I bring a unique perspective and a wealth of personal and professional experience to my role as your dedicated fitness coach. With over 18 years of expertise in the field, I hold a Master's Degree in Exercise Science and am certified as a personal trainer and nutrition coach. ​ Throughout my career, I have had the privilege of working with diverse individuals, including athletes, soldiers, and civilians of all genders, guiding them through various training programs. These experiences have been instrumental in our collective growth and success. My ultimate aim is to inspire and provide unwavering support to others as they strive to achieve their fitness goals. Hours 6am - 2pm Mon.- Fri. 8am- 11am Saturdays

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