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Beginner Bodyweight Workout Program

Dr Stopper banner3We created a program we called the “Dr. Stopper” because we believe it has the potential to stop, or reduce, all those trips to the doctor’s office. Many common ailments are due to a lack of activity.

The program is SUPER simple and starts with only 15 minutes of exercise as little as three times a week. By the end of the program, you will work up to 45 minutes of exercise.

While the exercises are super simple, they are extremely effective. They don’t require any equipment, except a jump rope – and that’s even optional. While the exercises are simple, the intensity is through the roof because you are going as hard as you can. All we ask is for you to do your best.

One Workout For Every Fitness Level

slim-woman-overweight-sideThe neat thing about this workout is anyone can do it – and anyone at any fitness level can do it together without holding each other back. Why? Because it’s based on time not a certain number of repetitions. Let’s say you have a friend who needs to lose 80lbs working out with you, but you only need to lose 20lbs. You will each do the same exercises for as may repetitions as you can for 45 seconds on and 15 seconds off (rest). You may get 25 repetitions but your friend might only get 10. It doesn’t matter how many reps each of you do as long as you BOTH gave YOUR all. In the end, you both walk away feeling like you got a great hard workout even if you worked at different fitness levels.

Exercises That Improve Your Life

1a956eca2bfcc30872dcb029ae0487a2Another reason this workout is great for improving your overall health is each exercise simulates real activities of daily living (ADLs). In other words, we aren’t doing bicep curls to strengthen on small muscle, but we are using exercises that use and strengthen your entire body as a unit.

For instance, you will do a sit up, just like you sit up out of bed, and air squats that use the same muscles you need to get up out of a chair. There is one exercise called a “Get Up” that is a functional movement to help improve how well you get up off the floor. Plyometric exercises like jump rope or jumping jacks work on your ability to jump up in a quick instant which can help you navigate around a puddle or move quick safely, reducing chance of injury.

Another strategic part of the workout is how the exercises are put together. They aren’t just randomly listed. They are put together in a way to improve your conditioning. For instance, some of the exercises have you on the ground, followed by an exercise that has you back on your feet. This up and down type of activity helps improve your cardiovascular system, as well as mobility.

While all the exercises can be modified, and may seem simple at first glance, even fitness pros will be challenged because they will be working at their 100% maximum effort.

Meal Plan

fnmc3xrg4jv6tb5-rect2100The Dr. Stopper comes with the workout worksheet with links to video instruction, a workout activity sheet to track activity and 4 sample meal plans.

To choose the right meal plan, we recommend you take your goal weight and multiply it by 10 or 11 (depending on your activity – higher number for higher activity, lower number for lower activity). If you have more than 50lbs to lose, then just reduce your goal weight slowly so you don’t drop calories too fast.

For instance, if my current weight is 170lbs and my goal weight is 125lbs, I would shoot for 1250 – 1375 calories (125 X 10 and 125 X 11). If you are maintenance, then multiply your weight by 12 or 13, depending on your activity. The 4 sample meal plans offered are based on 1200, 1500, 1750 and 1900 calories.

Get your workout plan today. You should be automatically redirected to the download link to get your introduction, worksheets and meal plans. However, as soon as you make your purchase, I will be notified and will also send you the link in case your virus protection blocked the redirect.

screen322x572What You Will Need

• Gymboss Interval App (available for apple and for android phones)
• Jump Rope (optional)
• Matt (for sit-ups and push ups if you are on your knees)
• Workout Worksheet (provided)
• Activity Sheet (provided, to track workouts)
• Meal Plan (provided)

Private Group Support

Once you join the Dr. Stopper program, I will invite you to be a part of our private group support on facebook. This way you have a direct access to Steve and I, as well as others doing the program! Remember, we are ALL starting this today if you want to join in at the same time. It’s prefect for this time of year because you can do it anywhere!

Get Started!

We started this program at our gym this week so I wanted to offer it online as well – and we lowered the cost this week for only $9.99. Get started now and we can all do it together!




2 comments

  1. Barbara summerlin

    How do I join the group ? I’m doing program at the max

    1. Bonnie Pfiester

      Are you not getting my emails. I’ve sent out 3 emails so far. One of them gave the link to the group – but I already added you <3 Check your emails, spam and facebook. :)

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