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Feature Workouts

Goal:
Athletic Performance
Length:
4-6 weeks
Days per week:
3 days
Average session:
< 30 min.
Workout location:
TRX Suspension Trainer
WorkoutBOX Trainer:
Andrea Oh
TRX Essentials Level One
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Are you curious about TRX Suspension Training and would like a basic level program to get started? Well ... the TRX Essentials - Level One workout program is the right one for you!

TRX Essentials - Level One is a four (4) week program designed to introduce users to the TRX suspension trainer and using your body as your own "workout machine"!

Regardless of skill level (first time exerciser or qualified fitness expert), the TRX suspension trainer can provide the right level of challenge because it allows the body to work effectively through three dimensions of movement and is ... ALL CORE ALL THE TIME!

NEED A TRX FOR YOUR HOME?
Click here to get your TRX Suspension Trainer (and BONUS TRX home workout)!
One easy payment of $19.95
Goal:
Muscle Growth
Length:
2-3 weeks
Days per week:
4 days
Average session:
50-60 min.
Workout location:
Full gym
WorkoutBOX Trainer:
Travis Steffen
Muscle Building for Beginners
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We all want more muscle.

It's what makes our bodies stronger, it makes us feel more desirable, and it's what governs a large portion of our self esteem.

Building muscle is difficult, and your body will fight it. Unless you FORCE it to grow, it never will. The way to do that is with the guidance of a trained professional with experience in successfully helping others add muscle.

So why will my Muscle Building for Beginners program work for you? Well....it won't - at least not by itself. However, it's a fantastic place to start.

As the founder of WorkoutBOX, I know for a FACT that the toughest part about getting somebody in shape online is getting them results EARLY. If you're able to see the impact of your efforts, you're 100% more likely to continue - and consistency is the key to real results.

I've got a long list of certifications - a Master's degree in exercise physiology, a Certified Strength and Conditioning Specialist certification from the NSCA, I was a college athlete, a pro athlete, and my advice has impacted millions of lives online...but that's beside the point.

Here's the important part:

This program has one simple purpose: to teach you how to use WorkoutBOX WHILE getting you into making progress towards your goal of having a better body.

Each day is a FULL body workout that takes place in a gym, combing the upper and lower body in each workout.

You'll be training 4 times per week, and you'll be getting an intense and COMPLETE workout each time.

If you want a leaner, more muscular, stronger, more defined and more energetic body, this program is for you.

And as with any of my programs, I'm here to answer ANY questions you have along the way. Click the button below and get started!

One easy payment of $19.95
Goal:
Fat Loss
Length:
2-3 weeks
Days per week:
3 days
Average session:
50-60 min.
Workout location:
Full gym
WorkoutBOX Trainer:
Andrea Oh
Foundation for Fat Loss
Click here for More Info

About the Program

The majority of people wanting to improve how they look and feel are looking to lose a little (or a lot) of weight. There are two ways to accomplish this:

1. Consume less calories than your body needs so that stored fat is used for energy.

2. Build lean muscle, which increases your metabolism (burning more calories all day).

In this specific program, the focus is on building lean muscle to increase your metabolism and transform your body into a fat-burning machine. You also get dietary recommendations to reduce your calorie intake in a healthy way each day.

Muscle Mass and Fat Loss

Whether you are a man or a woman … having proportionately more muscle (compared to fat) is good thing.

Muscle is what makes our body physically stronger and increases our metabolism (burning more calories all day long), which positively effects our overall self esteem. We look better, feel better and ultimately feel more desirable!

Regardless of whether you are looking to get stronger, lose weight, or both, building muscle is difficult (and your body will typically fight it every step of the way). That is … unless you FORCE your body’s existing muscle to adapt and change. The best way to do that is with the guidance of a trained fitness professional who has experience successfully helping others add muscle.

So why will my Foundation for Fat Loss program work for you? Well ... it won't - at least not by itself. However, it's certainly is a great place to start!

Program Format

As the founder of TodaysFitnessTrainer.com, a WorkoutBOX alliance partner, I know for a FACT that seeing results quickly using any online workout program is critical to achieving long term success. If you can see the impact of your efforts within the first few weeks, you're 100% more likely to continue - and consistency is the key to real results.

This introductory program is designed to teach you how to use WorkoutBOX while you make consistent progress towards your goal of having a body that looks and feels better.

Each full body workout requires the equipment found in a standard fitness club or gym, combining upper and lower body exercises, for a total of 50 to 60 minutes.

You'll be training 4 times per week, each workout at an intensity that will produce results over time.

If you want a leaner, stronger, more defined and more energetic body, this program is for you!

And as with any of my programs, I'm here to answer ANY questions you have along the way. Click the button below and get started!

One easy payment of $19.95
Goal:
Athletic Performance
Length:
2-3 weeks
Days per week:
3 days
Average session:
30-40 min.
Workout location:
Common home-based equipment
WorkoutBOX Trainer:
Andrea Oh
Home Training Program for Volleyball
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The Home Training Program for Volleyball is designed for young athletes looking to prepare their bodies for the extensive training required to play elite level volleyball. This program can be done at home and requires only a skipping rope and resistance bands or tubing.

When I first started coaching, I was shocked to see so many young athletes experiencing chronic injuries that were not common in this age group only ten years earlier. It was obvious that these athletes are not preparing their bodies for the volume and intensity of work required during the club volleyball season (i.e., from December to May).

The focus of this beginner/intermediate program is to help young athletes build the fundamental strength, coordination, balance and body awareness required to prevent chronic injury during the club volleyball season. This program does not include any volleyball skill development and is meant to be a supplement to any volleyball-specific training.
One easy payment of $19.95
Goal:
Athletic Performance
Length:
4-6 weeks
Days per week:
3 days
Average session:
< 30 min.
Workout location:
TRX Suspension Trainer
WorkoutBOX Trainer:
Andrea Oh
TRX Essentials Level Two
Click here for More Info
TRX Essentials - Level Two builds on the first four (4) week program of the series and takes suspension training to a whole new level! The new collection of exercises challenges the body's balance, stability and muscular endurance in a way that will "shock" the muscles into adapting and changing ... QUICKLY!

This intermediate level TRX suspension training program utilizes more challenging exercises than the previous program, while varying the use of vector principles (i.e., vector resistance principle, pendulum principle, and stability principle) to add a whole new challenge to your workout routine.

Regardless of skill level (first time exerciser or qualified fitness expert), the TRX suspension trainer can provide the right level of challenge because it allows the body to work effectively through three dimensions of movement and is ... ALL CORE ALL THE TIME!

NEED A TRX FOR YOUR HOME?
Click here to get your TRX Suspension Trainer (and BONUS TRX home workout)!
One easy payment of $19.95
Goal:
Fat Loss
Length:
1 week
Days per week:
3 days
Average session:
30-40 min.
Workout location:
Free weights only
WorkoutBOX Trainer:
julie shapiro
All About Arms
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Make your arms the pride and joy of your body! Show them off in tanks and strapless. You will love your toned arms!
One easy payment of $10
Goal:
Athletic Performance
Length:
1 week
Days per week:
3 days
Average session:
< 30 min.
Workout location:
Manual resistance only
WorkoutBOX Trainer:
Andrea Oh
CORE Essentials Level One
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About the Program

In case you haven't heard ... it's all about the CORE!

The core muscles of the body (the group of muscles that surround the torso) are important for every movement you make.  Sitting, standing, lowering, lifting, throwing and jumping all rely on your core muscles. Unfortunately, in technology driven world focused on efficiency and convenience, many of us are sedentary for most of the day and these muscles don't get challenged adequately.  As a result, these people don't have the core strength to perform a wide variety of movements effectively (or without pain) because these muscles don't know how to work together effectively or for long periods of time.

Aside from looking GREAT, strong core muscles:

1. Improve posture and alignment

2. Improve overall performance

3. Decrease the risk of preventable injury

In this specific program, the focus is on building core strength and endurance, challenging all muscles of the torso (front, back and sides). The program includes three different workouts that take no more than ten minutes to complete. These workouts can be done daily as a single workout or at the end of a traditional weight training workout. If you train the core every day, I recommend alternating workouts to ensure you get a good balance of work through all the muscles.

So ... what are you waiting for?

LET'S GET STARTED!!

One easy payment of $9.95
Goal:
Muscle Growth
Length:
2-3 months
Days per week:
3 days
Average session:
50-60 min.
Workout location:
Full gym
WorkoutBOX Trainer:
Jared Enderton
All Things Strength Plan
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Everybody wants to get stronger. I've heard just about everything, but I don't think I've ever heard somebody tell me "I don't want to be any stronger than I am now."

So how can you get stronger? You just lift weights...right? Well, yes - BUT just going in and making your routine up as you go alone will NOT get you the results you want.

For top-notch results, you need a plan created by somebody who not only knows the science, but also who has been there before and succeeded.

So why will my Guide to All Things Strength work for you? I know  the science, and I've been there before and succeeded.

I was an All-American high school athlete, a nationally-ranked strongman competitor, and am currently training for the 2016 Olympics in weightlifting.

I've also got a long list of certifications and credentials and do seminars all over the US (if you're skeptical, feel free to Google me to see for yourself).

This basically means that I know  strength, and this Guide will get you stronger. Plain and simple.

This is a foundational strength training program - meaning this is where you begin your strength-building journey. The Guide to All Things Strength is designed to take your strength to the next level.

Each day is a FULL body workout, combing the upper and lower body in each workout.

You'll be training 3 times per week, and you'll be getting an intense and COMPLETE workout each time. If you're wanting to get started building a stronger, more defined and more energetic body, this program is for you.

And as with any of my programs, I'm here to answer ANY questions you have along the way. Click the button below and get started!
One easy payment of $9.95
Goal:
Recomposition
Length:
1 week
Days per week:
3 days
Average session:
< 30 min.
Workout location:
Full gym
WorkoutBOX Trainer:
Andrea Oh
Lower Body Express
Click here for More Info

About the Program

Whether you are looking to lose weight, build muscle mass or improve athletic performance, strengthening the lower body is a cornerstone of any workout program.

The legs make up the largest muscle group of the body. The muscles of the legs and feet act to support the body in an upright position, help you maintain balance and propel the body in various directions and at varying intensities (i.e., walking, running, jumping, etc.). This means that when you train your legs, you essentially:

1. Burn more calories as you provide energy for larger muscles

2. Can significantly increase your metabolism as you gain muscle mass in the legs and glutes

In this specific program, the focus is on building lower body strength and endurance, challenging all muscles of the legs and glutes. The program includes three different workouts that take no more than 30 minutes to complete. These workouts can be done up to 3 times per week (providing adequate rest in between workouts) and can be done as a single workout or in combination with an upper body workout for a total body challenge. If you train the lower body two to three times per week, I recommend alternating workouts to ensure you get a good balance of work through all the muscles.

So ... what are you waiting for?

LET'S GET STARTED!!

One easy payment of $9.95
Goal:
Recomposition
Length:
2-3 months
Days per week:
4 days
Average session:
40-50 min.
Workout location:
Full gym
WorkoutBOX Trainer:
Jared Enderton
The Holy Grail of Fat Loss Plans
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Need to lose that stubborn body fat?

Want to start looking lean, mean and shredded?

The Holy Grail of Fat Loss is for you.

A few  short years ago, I was over 300 lbs. with 35% body fat. This means Iwas carrying around over 100 lbs of FAT every single day.

Then one day I hit my breaking point and decided to do something about it. I studied, ran numbers, and created a detailed plan to lose this fat once and for all.

The result was a very rough, yet very effective plan that got me to where I am now. I have since polished it into what I call The Holy Grail of Fat Loss.

The Holy Grail of Fat Loss is a complete, 4 day per week program combining intense weight training with killer cardio in very specific ways to help you finally shed that body fat.

Since losing the weight, I've kept studying, training and reaching my goals, and I hope to go to the Olympics in 2016 to represent the US in weightlifting.

However, it all started HERE - with The Holy Grail of Fat Loss. Join me, and take control of YOUR life and lose that fat once and for all.

(Oh - and I'm here to answer ANY questions you have along the way! Just sign up by clicking below, get started, and fire away!)
One easy payment of $9.95
Goal:
Athletic Performance
Length:
1 week
Days per week:
3 days
Average session:
30-40 min.
Workout location:
Manual resistance only
WorkoutBOX Trainer:
Andrea Oh
Functional Strength and Power
Click here for More Info
About the Program

Functional movement is movement based on real-world situational biomechanics. They usually involve multi-planar, multi-joint movements which place demand on the body's core musculature and innervation. Examples include: lifting, swinging, throwing, jumping, leaping and twisting.

Building Functional Strength and Power

This program is designed to train functional strength and power in all three planes of motion (sagittal, frontal, and transverse), while challenging balance and stability. This is done by incorporating exercises that build core stability (to protect against injury), total body strength, and lay the foundations of explosive power. These multi-joint movements (i.e., chin-ups, push-ups, squats and jumps) and are recommended for people who already have a foundation of strength and are looking to increase the intensity of their workouts for faster results.

Program Requirements

This program utilizes al bodyweight exercises and does not require any traditional fitness equipment (except a raised bar for chin-ups). It can be performed in the home or at the gym.

One easy payment of $9.95
Goal:
Fat Loss
Length:
1 week
Days per week:
6 days
Average session:
< 30 min.
Workout location:
Free weights only
WorkoutBOX Trainer:
Victor Cruz
Fit Girls
Click here for More Info
Get ready to burn fat, boost your metabolism, and get lean with this extreme workout system. The more lean muscle you have, the more fat you burn. You can lose up to 60% of your body fat in just 3 months and see visible results!!
One easy payment of $9.95
Goal:
Recomposition
Length:
1 week
Days per week:
3 days
Average session:
< 30 min.
Workout location:
Full gym
WorkoutBOX Trainer:
Andrea Oh
Upper Body Express
Click here for More Info

About the Program

We all want a sexy upper body. Strong arms and sculpted shoulders are an asset worth working hard for … at home or at the gym. If you’re looking to show off those arms and shoulders this summer then this workout is just for you!

Both men and women aspire to having well defined upper body muscles, including:

1. Chest

2. Back

3. Arms

4. Shoulders

In this specific program, the focus is on building upper body strength and endurance, challenging all muscles of the chest, back, arms and shoulders. The program includes three different workouts that take no more than 30 minutes to complete. These workouts can be done up to 3 times per week (providing adequate rest in between workouts) and can be done as a single workout or in combination with an lower body workout for a total body challenge. If you train the upper body two to three times per week, I recommend alternating workouts to ensure you get a good balance of work through all the muscles.

So ... what are you waiting for?

LET'S GET STARTED!!

One easy payment of $9.95
Goal:
Athletic Performance
Length:
1 week
Days per week:
3 days
Average session:
30-40 min.
Workout location:
Manual resistance only
WorkoutBOX Trainer:
Andrea Oh
Functional Strength Power Intermediate
Click here for More Info
This program is designed to train functional strength and power in all three planes of motion (sagittal, frontal, and transverse), while challenging balance and stability. It is designed for the person who is looking to build core stability (to protect against injury), total body strength, and the foundations of explosive power. This program doesn't require any additional equipment and can be done at home or the gym.
One easy payment of $9.95
Goal:
Athletic Performance
Length:
1 week
Days per week:
3 days
Average session:
< 30 min.
Workout location:
Common home-based equipment
WorkoutBOX Trainer:
Andrea Oh
HIIT Essentials
Click here for More Info
High-Intensity Interval Training (HIIT) is a form of exercise in which you alternate between very intense bouts of anaerobic exercise (without oxygen) and short recovery periods for a shorter, more efficient workout. Although HIIT is viewed by many to be a cardiovascular workout option, it can be used for weight training as well!

HIIT Essentials - Level One is an introductory series of three HIIT workouts that can be done at home or at your local fitness club. This program includes one cardio and core workout, one weight training workout and a total body workout that includes a cardio, core and weight component.

The three HIIT workouts in this program can be used over the span of one full week (for a total body challenge) or you can use the individual workouts to complement your current exercise and training program.
One easy payment of $9.95
Goal:
Athletic Performance
Length:
4-6 weeks
Days per week:
4 days
Average session:
50-60 min.
Workout location:
Full gym
WorkoutBOX Trainer:
Justin Dew
Football Prep Off Line Def Line Weeks 1 6
Click here for More Info
This program is intended for the athlete that has previous experienced workouts. It is intended to help improve ones' overall strength and size during the preparation period during the off season.
One easy payment of $40
Goal:
Athletic Performance
Length:
4-6 weeks
Days per week:
2 days
Average session:
< 30 min.
Workout location:
Full gym
WorkoutBOX Trainer:
Justin Dew
Plyometric workout for Golf
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This is a 6 week program designed to assist the golfer in increasing their performance through having the strength needed to be successful.
One easy payment of $30
Goal:
Athletic Performance
Length:
4-6 weeks
Days per week:
2 days
Average session:
< 30 min.
Workout location:
Full gym
WorkoutBOX Trainer:
Justin Dew
Plyometric condidioning for Soccer
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This program is intended for experienced athletes to assist in the conditioning process through the use of plyometric training during the off season.
One easy payment of $30
Goal:
Muscle Growth
Length:
4-6 weeks
Days per week:
4 days
Average session:
40-50 min.
Workout location:
Full gym
WorkoutBOX Trainer:
Justin Dew
Circuit training
Click here for More Info
This program is meant to assist in ones muscular endurance, as well as assist in muscular growth.
One easy payment of $40
Goal:
Athletic Performance
Length:
4-6 weeks
Days per week:
4 days
Average session:
50-60 min.
Workout location:
Full gym
WorkoutBOX Trainer:
Justin Dew
Olympic Weightlifting Weeks 1 6
Click here for More Info
This program is designed to assist the beginner in learning the correct form for the olympic lifts, while increasing ones's strength as well.
One easy payment of $40
Goal:
Athletic Performance
Length:
4-6 weeks
Days per week:
4 days
Average session:
40-50 min.
Workout location:
Full gym
WorkoutBOX Trainer:
Justin Dew
Olympic Weightlifting Weeks 7 12
Click here for More Info
This workout is a six week program for olympic weightlifting. It assists in learning the correct form of both the lifts, as well as increase ones' strength and power.
One easy payment of $40
Goal:
Muscle Growth
Length:
4-6 weeks
Days per week:
3 days
Average session:
60-90 min.
Workout location:
Full gym
WorkoutBOX Trainer:
Justin Dew
Strongman Training
Click here for More Info
This workout is designed to increase the persons' level of functional strength by using things other than just weights for training. This will help increase your level of functional strength.
One easy payment of $40
Goal:
Muscle Growth
Length:
4-6 weeks
Days per week:
4 days
Average session:
50-60 min.
Workout location:
Full gym
WorkoutBOX Trainer:
Justin Dew
Bodybuilding workout
Click here for More Info
This program is designed for the beginner to intermediate individual training to gain size as well as increase their level of strength.
One easy payment of $40
Goal:
Athletic Performance
Length:
4-6 weeks
Days per week:
4 days
Average session:
50-60 min.
Workout location:
Full gym
WorkoutBOX Trainer:
Justin Dew
Football Prep Off Line Def Line Weeks 7 12
Click here for More Info
This workout assists the athlete in gaining strength as well as size during the off season, helping increase overall level of performance.
One easy payment of $40
Goal:
Athletic Performance
Length:
4-6 weeks
Days per week:
4 days
Average session:
40-50 min.
Workout location:
Full gym
WorkoutBOX Trainer:
Justin Dew
Football Prep Off Line Def Line Weeks 13 18
Click here for More Info
This workout assists in increasing the athletes' level of strength as well as power while maintaining size.
One easy payment of $30
Goal:
Recomposition
Length:
4-6 weeks
Days per week:
2 days
Average session:
< 30 min.
Workout location:
Full gym
WorkoutBOX Trainer:
Justin Dew
Abdominal Core workout
Click here for More Info
This program is designed to strengthen ones' abdominal and core supportive muscles through using a variety of abdominal exercises.
One easy payment of $30
Goal:
Muscle Growth
Length:
4-6 weeks
Days per week:
4 days
Average session:
50-60 min.
Workout location:
Full gym
WorkoutBOX Trainer:
Justin Dew
Bodybuilding workout
Click here for More Info
This six week workout assists in muscle growth as well as muscular endurance through the use of different types of training.
One easy payment of $30
Goal:
Athletic Performance
Length:
4-6 weeks
Days per week:
4 days
Average session:
60-90 min.
Workout location:
Full gym
WorkoutBOX Trainer:
Justin Dew
Football Weeks 19 24
Click here for More Info
This program is meant to be used for off season prepatory period for football in order to increase strength and size.
One easy payment of $40
Goal:
Athletic Performance
Length:
4-6 weeks
Days per week:
4 days
Average session:
50-60 min.
Workout location:
Full gym
WorkoutBOX Trainer:
Justin Dew
Football Prep Off Line Def Weeks 25 30
Click here for More Info
This program is meant for use during the off season or prepatory period for football. It is meant to assist in increase in strength and size.
One easy payment of $40

 


 


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