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FPH Fitness





Often I get asked what to do for fitness. This is really a loaded question and it all really depends on you and your specific goals… What do you want?! You first need to figure out what you want and then work backwards. For some of you, you may be competing in a sport or competition. But for most of us, we are just trying to be healthy and look our best, with goals like losing weight and building muscle… getting toned.





I will be adding more here, but for now I will leave you with the basics for ‘the rest of us’.

Perform big, compound movements

  1. Squat, Deadlift, or Leg Press
  2. Overhead Press
  3. Pulldowns, or Chin Ups
  4. Chest Press, Bench Press, Pushups
  5. Rows – bent over, renegate, or dumbbell
This is true for both men and women. Women, however, would want to perform slightly higher rep counts than men. Develop your own plan including all of these movements in a weeks time, and feel free to split them up however you would like. For example, if you were to work out 3 times a week, then do Sprintwork on day 1. Squat, Overhead Press, Pulldowns, and Abs on day 2. And Deadlift, Chest Press, Rows, and Abs day 3. Each month, change the number of sets and reps you do. Ie, if you are going lower in rep count, you can go lower in number of sets but increase the weight. This keeps your body guessing which is good because it’s insanely good at adapting to stimuli… so this will help you from hitting plateaus and also be less boring for you.




Extra Credit

  • Sprint work 1-2x per week
  • Ab work every day (if you can). You will want to do “weighted” exercises 2-3x per week, and “bodyweight” or “tone” exercises for all the other days.

Specialized Training