Who is this program for?

Train for Life workouts are for beginners looking to start an at-home workout program or for already active individuals looking to get in a quick workout at home or while traveling. Workouts feature functional movements using minimal equipment that can be modified to meet any ability level.

30 Minutes,
5 Days Per Week

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Training sessions are 30 minutes from warm-up to cool-down and are programmed 5 days per week. Feel free to do them all or pick and choose workouts to meet your needs.

Minimal
Equipment

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Workouts feature simple equipment such as dumbbells, kettlebells, and a jump rope. Workouts can also be modified to use only your body weight or things you may have around the house. See the FAQ below for a full equipment list.

For All Ability Levels

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Workouts incorporate movements that can be modified to all ability levels. It’s a great way for beginners to start a movement practice or to compliment an already active lifestyle.

Instructional Videos

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Check out our library of demonstration videos for instruction on how to perform each movement and examples of how to modify movements to meet your ability level.

Daily Timers

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Pre-programmed timers keep you on track during each training session from warm-up to cool-down in just 30 minutes.

Warm Up and
Cool Down

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Warm-ups and cool-downs are programmed daily as part of your 30 minute session by Matt Stevens, DPT of Pure Physio. Video demonstrations of each exercise are provided.

Online
Community

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We keep each other motivated and hold each other accountable. Join our engaged community of like-minded individuals who reach for both personal and fitness goals.

FAQs

  • How should I use this program?
  • Each TRAIN for Life workout is a 30-minute session that includes a warm-up, workout, and cool down. Check out our Movement Demos if you are unfamiliar with any movements or would like ideas for modifying. Each workout also comes with a pre-programmed timer that will keep you on track as you move through the session.

    Workouts are posted each week on Monday, Tuesday, Wednesday, Friday, and Saturday. Sunday and Thursday are “rest days.” On rest days, we recommend you take complete rest, go on a walk outside, try a yoga class, or incorporate one of our Morning5 Sessions.

    Subscribe to view the Train for Life workouts here. Make sure you follow our private Train for LIfe Instagram account too!

  • Do I have to follow the program every day?
  • Absolutely not. In fact, if you are just starting to work out 1-2 days per week is plenty. After a few weeks, you may be ready to increase your weekly training to three, four or even five days per week. We encourage you to use these workouts on their own or as needed to compliment other workouts you may be doing - whatever works best for your lifestyle!

  • Is prior experience needed?
  • Nope! That’s the beauty of this program. We will meet you where you’re at. Make sure to check out our Movement Demos for instructional videos and options for modifying each movement.

  • How do I access the timers?
  • Our timers help you stay on track as you move through each workout session. To access the timers click on the “timer” link for a particular workout. You will then be taken to the Seconds app website. You can use the timer from that website, or if you are on your cell phone you can download the timer to the Seconds Pro app by tapping on “Install in Seconds Pro.”

  • Many of the workout movements are new to me. I’m not sure if I’m ready for this…
  • You ARE ready for this. You got this. Head over to our Movement Demos for instructional videos that also include modifications for each movement.

  • What equipment do I need?
  • In a perfect world you’d have all have the equipment below, but we understand that may not be the reality. We’ll do our best to provide equipment substitutions for each workout.

    - 1 pair of dumbbells (at most 55 pounds for men, 35 pounds for women) or lighter for beginners
    - 1 kettlebell (at most 55 pounds for men, 35 pounds for women) or lighter for beginners
    - Jump Rope
    - ABMAT / Towel
    - Box
    - Door mounted pull-up bar
    - Gymnastic Rings (to be hung over door mounted pull-up bar)
    - Yoga Mat
    - Resistance Bands
    - Foam Roller
    - Lacrosse Ball
    - PVC Pipe
    - Rower, Bike, or Treadmill (optional)

    Most of the required equipment can be purchased from the Rogue Fitness website. Rogue produces high-quality American-made equipment at a fair price. This equipment can also be purchased used on eBay or Craigslist.

  • What if I don’t have access to a rower, bike, or treadmill?
  • That’s ok! We mix “cardio” exercises into our TRAIN for Life workouts routinely, but we encourage you to use what you have available. You can substitute rowing, biking, or running outside or on a treadmill anytime you see a cardio exercise. If none of these options are available, you can always run in place, jump rope, or do jumping jacks.

  • When are workouts published?
  • Workouts are published at 8pm EST for the following day.

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