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Bring the challenge of Life Time Training GTX into your home with this three-workout program.

Keeping your body moving and your blood flowing will certainly make you feel satisfied and accomplished.

This program includes beginner workouts featuring upper-body, lower-body, and total-body exercises that you can feel comfortable doing with minimal, or even no, equipment.

Take on each of these workouts once a week, and complement them with yoga, Pilates, or a long walk. Each session will take between 30 and 45 minutes.

Equipment Needed

No equipment required, but you may want to use:


If your body is cold or you’ve spent most of the day sitting, walk or do some light cardio for five to 10 minutes to warm up before beginning your training session.

Recommended Warm-Up Before Each Training Session

Inchworm + Push x 5

Reverse Lunge x 5 per leg

Squat x 5

Arm Circles x 10

Training Session 1: EMOM (Every Minute on the Minute)

This session is all about getting in as many reps as possible. Keep in mind, however, that the quality of the reps is more important than the quantity. Don’t do partial reps: In the end, you’ll cheat only yourself and the results you could have gotten.

  1. Every 60 seconds, perform the prescribed number of reps.
  2. With whatever time you have left in your minute, use it as your rest period.
  3. The next round starts at the turn of the next minute.
  4. Keep your eyes on the clock throughout the session or you might get behind.
  5. Rest one minute after completing each circuit

Circuit 1

Complete three rounds, resting for one minute after each circuit.

Inchworm Pushup x 8

1-Leg Romanian Deadlift (RDL) x 8 per side

Side Plank With Knee-to-Elbow x 8 per side

Rest 60 seconds and then begin the circuit again.

Circuit 2

Squat Jump x 15

Pilates Scissors x 20

Skater (Toe Touch) x 20

Rest 60 seconds and then begin the circuit again.

Training Session 2: Strength and Conditioning

This training session is sure to challenge your strength and cardiovascular system.

The session has two parts: The first is the strength-training component, which you’ll complete in more of a traditional format. Complete the second part circuit-style, as instructed.

Circuit 1

Full Plank: Three sets of 60 seconds. Rest 30 seconds between sets.

Part 1: Strength

Air Squat: Three sets of 12 reps. Rest 30 seconds between sets.

1-Leg Romanian Deadlift (RDL): Three sets of 10 reps per leg. Rest 30 seconds between sets.

V-Up: Three sets of 10 to 20 reps. Rest 30 seconds between sets.

Part 2: Conditioning

Complete each exercise for the required repetitions and then move onto the next exercise without rest. Once you’ve completed your circuit, start over again without resting.

Complete as many rounds as possible in 15 minutes. Do not sacrifice form to get extra rounds. Quality of movement is more important than quantity of repetitions.

Bear Crawl (Side/Side): 10 each side

Pushup (Incline on Bench or Chair): 12 reps

Reverse Lunge to Overhead Reach: 12 reps

Training Session 3: Chipper Strength

This workout tests your strength, conditioning, and grit. It’s not for the faint of heart.

Superset 1:

Complete three sets of the following two exercises back to back. Rest after you complete your set.

Step Up (Alternating): 8 reps per leg

Pushup (Piked): 12 to 15 reps

Rest 90 seconds before completing next set.

Superset 2:

Complete three sets of the following two exercises back to back. Rest after you complete your set.

Superband Good Morning: 20 reps (if you don’t have a resistance band, just use body weight)

Russian Twist: 20 reps


Complete all reps of an exercise with perfect form, then move to the next one, until you’ve completed the list. If you have to pause in the middle of the set, take as little rest as necessary.

Walking Lunge: 50 reps

Step/Bench Dip (Bent Knees, if necessary): 40 reps

Plank Pushup: 30 reps

Supine Leg Raise: 20 reps

Burpee: 10 reps

Get stronger with us! Here are two strength supersets, then a cardio chipper (chip away each rep until you complete each movement before moving on to the next). Your arms will be tired, but you’ll thank us later!

Lastly, don’t forget to cool down, stretch, and get some great post-workout fuel to ensure your next workout is better than the last. We’re excited you decided to workout with us and even happier you’re putting your healthy way of life first!


We can’t emphasize this enough: Your workouts are only part of the puzzle. To get stronger, fitter, and healthier:

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