About Fit at Every Size

This 12-week bodyweight program is for the beginner who wants to get fit and strong at home.  Workouts in this program are designed to get progressively harder, which, unlike the typical one-off exercise session, prevents plateaus and allows for continual progress.

Aim to train three times per week, ideally every other day. That said, if twice a week is better suited for you, feel free to start off with that. The key is to build a consistent exercise habit! 

Why this program?

Through this 12-week bodyweight program, you will: 

• Become stronger

• Enhance your flexibility and mobility

• Build confidence

• Build consistency in working and feel healthier everyday

Skills You’ll Gain

Strength, Power, Muscle, Body Awareness.

Who is this program for?

People looking to make significant gains in whole body muscle or strength using barbells, dumbbells, and machines. This program is great for beginners and those who have worked out in the past but without making much progress.

This program requires barbells and dumbbells. If you would prefer using gym machines only, we suggest you start with the Planet Muscle or Planet Power programs.

 What You’ll Gain

Dramatically improve your muscle and strength

• Learn to use barbells, dumbbells, and machines

• Build proficiency in compound movements

• Feel more confident than ever before

About Morit Summers

Morit Summers has been a Personal Trainer since 2007, defying industry standards with her abilities and inclusive approach. She holds a B.S. degree in Exercise Science & Kinesiology along with various certifications, including NSCA CPT and CrossFit Level 1. Morit began her career at the State University of New York at Cortland. Afterwards, at Equinox Fitness, she progressed to a Tier 3+ trainer, and taught incoming classes of new personal trainers.

In 2016, she launched her own business, Morit Summers Personal Training. She is also co-founder and owner of Form Fitness Brooklyn, est. 2018. Clients range from individuals just beginning their fitness journey, to seasoned athletes. In addition to personal training, she is an expert fitness consultant. She has been featured in Shape, Health and Fabuplus Magazine, on Good Day New York, on various health and fitness podcasts and in campaigns including TRX, Adidas, and many more.

Credentials

CrossFit Level 1 Trainer

NSCA - Certified Personal Trainer

Spartan SGX

TRX Qualified Trainer

Pregnant and Postpartum Client Specialty Certification

RKC Kettlebell Certification - Levels 1 & 2

USA Weightlifting Certification Level 2

First Aid/CPR/AED Certification

FAQ

Who is this program designed for?

• This program is designed for people of all genders and ages who are completely new to fitness, or have been exercising but never followed a structured program.

• To accommodate every beginner, this program offers variations to allow for individual modifications.

How many workouts should I do each week?

• The program is designed to be done 3 times a week, ideally with a day of rest inbetween. For example, you can follow a Mon-Wed-Fri or Tues-Thurs-Sat workout schedule.

• If 3 days a week is too much too soon, start with twice a week and still see results.

How many weeks is the program designed to be?

The program is designed to be 12-weeks in length, assuming that you train 3 days a week.

What about cardio?

• Cardio is not necessary for this program's effectiveness.

• With that said, you may choose to take on one of John Henwood’s running programs in conjunction with this one. Alternatively, you are welcome to do light cardio on your off-training days, or after finishing a training session.

• A light cardio warm up can also go really well with this program, maybe a 5 minute walk to get the body moving.

What equipment do I need?

• No equipment is required for this program.

• You can use cans, water bottles, or books to add a little resistance to some of the upper body movements

How should I warm up?

• The first group of supersets (3 exercises) of each workout is designed to warm up your body.

• For a longer warm up, feel free to do a few minutes of dynamic stretching and a brisk walk before getting started

When should I stretch?

• You can do dynamic stretches before a workout to get warm and limber. If you want to significantly improve flexibility over time, you can do as much static stretching as you want after your workout or on off days, but large amounts of static stretching before a workout may decrease your lifting performance.
  

How long should I rest between each set of exercises?

• There should be minimal rest among the exercises within each superset. However if your body calls for it, do rest.

• Transition time is rest, without realizing it you have already rested 20-30 seconds.  

What is the progression like in this program?

• The exercise variations will slowly progress to the next level throughout the program. If a variation is too hard, consider completing the easier variation. If an exercise is too easy, feel free to jump to the next level! The most important thing is completing each exercise.

The progression is too hard, I’m having trouble keeping up. What should I do? 

• Feel free to redo workouts until you are ready to move onto the next.

• If you see that an exercise variation has progressed to the next level before you feel ready, Ie: Lateral Lunge to Alt Lateral Lunge, feel free to do the easier level.  

A certain exercise causes me pain, what should I do?

• Do not do the exercise if it incites pain. Pain is a red light, you shouldn't feel pain. 

• If there is an easier variation of the exercise you can try that and see if it helps. Sometimes it's as simple as making a change to the way you are doing the movement. Observe the video closely to ensure you are following each detail of the movement.

Tips for your first week

• Do 1-4 warm up sets with light weights before starting the first set. Don’t exhaust yourself on the warmups

• For your 1st set of each exercise (the one you do after warmups), pick a challenging weight where you feel like 1-2 reps left in the tank when you're done

• For your 2nd set, pick a slightly lighter weight as you're doing more reps. Pick a even lighter weight for your 3rd set as the reps are increasing again (this is called reverse pyramid)

• Do not go to failure (where you can't do another rep) on any sets and focus on good form.

• Try to rest one day between each workout

• The program will automatically recommend weights after your first week