Home Exercise Programs
100 Workout Challenge & Self-Guided Rehabilitation Programs
At Mobile Health & Fitness we know that goals and accountability are integral to success. For that reason, we have created the 100 Workout Challenge. Our Certified Personal Trainers and Doctors of Physical Therapy are available to design and implement a customized program tailored to you, taking into consideration any systemic health or musculoskeletal conditions that you may have.
The 100 Workout Challenge
It is quite simple: Perform 2 strength training sessions per week for 50 weeks!
We have designed 10 simple strength training programs divided into 10 blocks. Each block represents 5 weeks. We will be posting a new Full Body Workout for each block. This will keep your program fresh which stimulates muscular strength and function.
The workouts are simple yet effective. Each workout will have 5 exercises. Complete 2 sets of 10 repetitions of each exercise for a total of 10 sets and 100 repetitions.
Scientific literature confirms that a well-designed strength training program consisting of:
2 sets, 10 repetitions of 5 different exercises performed twice per week
is sufficient to produce significant strength gains.
Your goal:
Complete 10 workouts over 5 weeks, 10 times this year — and you will have completed the 100 Workout Challenge!
Strength Training Health Benefits
Strength training is highly correlated with multiple health benefits:
- Decreased muscular and joint pain
- Improved posture
- Improved circulating blood glucose levels
- Lower resting heart rate and blood pressure
- Improved balance
- Increased metabolism
- Improved weight control
100 Workout Challenge Programs
View your workout block below. Start at the beginning and progress through each level.
Self Exercise Programs in Your Own Home
Mobile Health & Fitness offers a variety of Home Exercise Programs to help you stay healthy and rehabilitated. Click one of the links below to view a specialized workout and rehabilitation programs on your own time.
Want a Customized Program?
Find out more by booking one of our highly qualified trainers or therapists today. We'll design a program tailored specifically to your goals, fitness level, and any health conditions you may have.
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