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How Do I Determine My Fitness Level

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There are four levels of video workouts at itrainelite.com.  Each level workout is designed to prepare you for the next by strengthening important muscle systems. Beginner workouts prepare you for intermediate workouts, intermediate workouts prepare you for advanced workouts and so forth. 


Progressing from level to level improves safety and efficiency. We highly recommend following the progressions as listed. Even our most fit users should take advantage of the structured nature of this system and begin with a comfortable video workout level and progress as you get stronger.


Important Health Information
Consult with your doctor before you begin any fitness program. Click here to read our Legal Disclaimer
beginner workout plan
If you have never worked out before or haven't kept yourself active in recent years, this is where you should begin. itrainelite beginner level workouts build the foundation the body needs to achieve a goal or set of goals. These workouts strengthen the heart, lungs, legs, arms, core and increase joint stabilization. You should choose "Beginner" if you feel overweight, if going up a flight of stairs leaves you out of breath or fatigued, or if you feel weak in the arms, back or legs while carrying a bag of groceries.



intermediate workout plan
Intermediate programs are for individuals that are somewhat active but are looking for a new challenge. You try to stay in shape. You play a sport on weekends or go to the gym one to two times a week. You desire to push your level of endurance and strength in ways that you have not done before.

You should choose “Intermediate” if you’re not in excellent shape, but you keep yourself active.


Before you progress from beginner to intermediate...
Before you progress, you should be able to complete each exercise listed below without breaking form or experiencing pain in your back, neck, shoulders or knee. These exercises are not meant as a substitution for progressing through the video workouts

Wall Sit
2 Min

3pt Elevation Changes
25x each side

After completing 25 reps with one arm initiating the movement (and the same leg elevated), begin another set of 25 reps with the other arm initiating the movement (and other leg elevated).


3pt Push ups
20x each side

After completing 20 reps with one leg elevated, begin another set of 20 reps with the other leg elevated.


Cross Leg Rotation
25x each side

After completing 25 reps with one elbow initiating the movement (and touching the opposite knee), begin another set of 25 reps with the other elbow initiating the movement (and touching the other knee).


2pt Cross-Body Floor Touch
25x each leg


advanced workout plan

Advanced workout plans are for individuals that have been training at a high level for a sustained period of time. Advanced workouts are not about how much weight you can lift or how you look. You are fit, but not just aesthetically. You have tempo control, good balance, good endurance, and good core strength.

You should choose “Advanced' if you are in excellent shape. In general, if you consider yourself Advanced we strongly suggest beginning our system with intermediate video workouts. In the long run you will benefit far more than a person that trains at an advanced level without the  necessary foundation training. 



Before you progress from intermediate to advanced...
Before you progress, you should be able to complete each exercise listed below without breaking form or experiencing pain in your back, neck, shoulders or knee. These exercises are not meant as a substitution for progressing through the video workouts

Squat Jumps -
2 sets 25x

Muscle endurance test: 25 Squat Jumps with no more than 30 seconds between each set.


Explosive
Push ups
20x

Each push up should be explosive enough for the hands to leave the floor in one motion. The butt and abdominal muscles must be held tight.


Reverse Jackknife
20x each leg

Complete 20 repetitions on one leg then begin another set of 20 repetitions with the other leg. As you complete the movement, the standing leg must remain slightly bent through the movement.


Bent Leg V-up With Rotation
25x each side



elite workout plan

Our Elite workout plans are designed for those who have progressed through our advanced workouts and have trained in our system consistently for a sustained period of time. In addition to training in this system, you have been active for years and are working towards your peak performance. Maybe you compete in iron man competitions and are cross-training to improve your speed, strength or flexibility. Or maybe you are simply at the top of your fitness game and are curious how far you can progress.

Important: Elite levels vary for different progressions. Just because you are at an Elite level in a core strength workout does not mean that you are at an elite level in a dumbbell balance workout.

Before you progress from advanced to elite...
Before you progress, you should be able to complete each exercise listed below without breaking form or experiencing pain in your back, neck, shoulders or knee. These exercises are not meant as a substitution for progressing through the video workouts

Wall Sit with Leg Raise
25x each leg

3pt Tiger Jumping
15x each side

After completing 15 reps with one leg elevated, begin another set of 15 reps with the other leg elevated.


2pt Bent Windmill
25x each leg

V-up With Full Rotation
25x each side

After completing 25 reps with one side initiating the movement, begin another set of 25 reps with the other arm initiating the movement.



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