---
# System prepended metadata

title: Ignite Training Plan
tags: [fww-live, training-plan]

---

###### tags: `fww-live` `training-plan`

# Ignite Training Plan
 

**Expect Weekly:** 
- Training Tip, Mindset
- Fit Quickies
- Nutrition Tip/Quickie
- Assessment Workout
- Workout Recommended Schedule

**Videos We Need To Make:**
1. Set realistic expectations on where you are and avoid comparison game. 
2. How to workout with us: 
    - How to keep up with us: in the beginning, it's okay to do as many reps as you can do and move on when we're done even if you're not done. 
    - Going light weight or body weight. If things are easy and you don't have weight options, increase reps and keep giong until we've done all our's.
    - Not live? Hitting pause to finish up.
3. Setting up a home gym: what equipment do we recommend for FWW Live (and links)?
    - Foam roller
    - Bands
    - At least one set of dumbbells or kettlebells. For dumbbells likely around 10-15lb and a 26lb (12kg) kettlebell.
    - Jump rope, if you have space
4. How important it is to use us. Don't be afraid to ask for help, modifications or just to check in. We love hearing from you!
5. Common modifications: squats; pushups; burpees; etc.
---


## WEEK 1: 
**Mindset Reminder:** 

It’s okay to be a beginner. In fact, it’s great!  You can only go up from here and each week will bring feelings of improvement, strength and confidence. 

If you feel weak, slow, or out of shape… remind yourself you’re doing what it takes to break free from those thoughts.

The more active you are in the group, the more you’ll get out of it, so week one is about getting you involved and breaking the ice of being the new girl.


**Mindset Challenge:**


- [ ] Introduce yourself to the Facebook FWW Live fit fam on this post. 
- [ ] Comment on every workout you do, whether live or not let us know you did the workout, how it felt and any questions you have.

**Nutrition Challenge:**

Get cleaned up! Time to clean up and toss away the foods that aren’t serving your goals or even hurting your progress. Having a clean slate is the first step towards change. 


- [ ] Clean out the fridge. 
- Toss out old leftovers, expired items, organize shelves so the “healthier” snacks are front and center, move foods that should be enjoyed in moderation to the back, or into a drawer. Out of sight, out of mind. 


- [ ] Clean the pantry/cabinets.
- Clean, organize, and toss. Since the goal is to eat mostly real food, throw out as much processed foods as possible. If you have kids’ snacks, place them on their own shelf, not at YOUR eye level. 
- It’s okay to donate food if needed!


**Fitness Challenge:** 

You have two goals this week.. 
1. Complete three days of training (see the plan below)
2. Complete the assessment workout. This will be done this week, at week 4 and at the end of the 8 weeks to help you gauge your fitness gains! Have fun with this and get excitd to see numerical evidence of your improvemnts.

**Assessment Workout**

AMRAP means "As many rounds as possible". 
For the 1st circuit, set a timer for 8 minutes and complete as many rounds as possible. Make sure to keep track of how many rounds you did!

#1: 8 Minute AMRAP: 
- 5 Slow Jacks
- 10 Squats
- 15 Slow Mt Climbers
- 20 Shoulder Taps

#2: 4 Minute AMRAP: 
- 30 Fast Mt Climbers
- 40 Soccer Taps
- 50 Flutter Kicks

#3: 8 Minute AMRAP: 
- 5 Burpees
- 10 Lunges
- 5 Pushups
- 20 Leg Raises

**WEEK 1 Training Plan:**


- [ ] Assessment Workout
- [ ] Leg 30 + Coaching Session
- [ ] Interval 30 
- [ ] Stretch Session

Total Workouts: 3

You do not have to do them live. But do them in this order.

----------
## WEEK 2: 
**Mindset Reminder:** 

The hardest part about getting fit is staying consistent. It’s easy to start, it’s harder to keep going. Motivation fades and in its place, rely on sheer drive and commitment.


**Mindset Challenge:**

An important part of staying consistent is reminding yourself of the why. 


- [ ] Why is it important for you to complete this plan?

**Nutrition Challenge:**

Get hydrated!

Around 80% of women don’t consistently drink enough water for ultimate health and hydration. 


Drink at least 2 liters of water/day. 
If that’s easy, aim drink 3 liters per day.

- [ ] Monday 2+ liters
- [ ] Tuesday 2+ liters
- [ ] Wednesday 2+ liters
- [ ] Thursday 2+ liters
- [ ] Friday 2+ liters
- [ ] Saturday 2+ liters
- [ ] Sunday 2+ liters

**Fitness Challenge:** 

Focus on getting 3 workouts done this week, again.

- Your Fitness Challenge is to add in a stretch session. Mobility and recovery are essential no matter your age or fitness level. 

**WEEK 2 Training Plan:**


- [ ] Interval Monday: Full
- [ ] Strong 30 + Coaching Session
- [ ] Arm And Core Full
- [ ] Stretch Session*
- [ ] Bonus: Interval 30 + Coaching… or just coaching.


----------
## WEEK 3: 
**Mindset Reminder:**

You’ll have days when you try to talk yourself out of getting your workout done.  Have a plan in place on how you can tell that voice to hush up.


**Mindset Challenge:**

Follow these steps before your workouts to ensure you’re setup for success. 


- [ ] Lay out your clothes the day before. Even if you workout later in the day. 
- [ ] Schedule your workout like any other important appointment. 
- [ ] Comment on the workout before you start to say you’re going to do it later. Or if doing it live, say, “hey! I’m here!’


**Nutrition Challenge:**

Get your micros!
Macro nutrients are all the rage (and for good reason for some) but micros don’t get talked about. These are the vitamins and minerals you get through food.

For the ultimate dose of micros, can can you eat at least 1 cup of vegetables with every meal this week?

- [ ] Monday Veggies
- [ ] Tuesday Veggies
- [ ] Wednesday Veggies
- [ ] Thursday Veggies
- [ ] Friday Veggies
- [ ] Saturday Veggies
- [ ] Sunday Veggies


**Fitness Challenge:** 

Complete 75 bodyweight squats (squats in workouts don’t count) per day. 
By the end of the week that’s an extra 525 squats!


- [ ] Monday Squats
- [ ] Tuesday Squats
- [ ] Wednesday Squats
- [ ] Thursday Squats
- [ ] Friday Squats
- [ ] Saturday Squats
- [ ] Sunday Squats

**WEEK 3 Training Plan:**


- [ ] Interval 30 + Coaching
- [ ] Strong 30
- [ ] Leg Full
- [ ] Stretch
- [ ] Bonus:  Coaching… from any day this week.


----------
## WEEK 4: 
**Mindset Reminder:**

Not every workout will feel great. Some days, doing a little something is better than nothing. Above all things, consistency is what drives results. On the days you don’t feel your strongest, be proud you did the workout to begin with.


**Mindset Challenge:**

Choose a hype song… a song that when you play it, instantly excites you and gets you in a “let’s do this!” frame of mind. 


- [ ] Have a pump up song. What is it?

**Nutrition Challenge:**

Alcohol is bad beyond just the added calories when it comes to weight loss. It has a hormonal effect on fat storage as well. 


- [ ] If you drink alcohol, limit your weekly intake this week until the end of the 8 week program to 2 drinks max per week.


**Fitness Challenge:** 

Complete 50 pushups each day this week. 
Modify as needed. I.e. elevated, knees, etc.


- [ ] Monday Pushups
- [ ] Tuesday Pushups
- [ ] Wednesday Pushups
- [ ] Thursday Pushups
- [ ] Friday Pushups
- [ ] Saturday Pushups
- [ ] Sunday Squats

Also, complete the assessment workout for a 2nd time. Half way!

#1: 8 Minute AMRAP: 
- 5 Slow Jacks
- 10 Squats
- 15 Slow Mt Climbers
- 20 Shoulder Taps

#2: 4 Minute AMRAP: 
- 30 Fast Mt Climbers
- 40 Soccer Taps
- 50 Flutter Kicks

#3: 8 Minute AMRAP: 
- 5 Burpees
- 10 Lunges
- 5 Pushups
- 20 Leg Raises

**WEEK 4 Training Plan**


- [ ] Assessment Workout + Interval 30
- [ ] Strong 30 + Coaching Session
- [ ] Upper Full
- [ ] Legs 30
- [ ] Stretch


----------
## WEEK 5: 
**Mindset Reminder:** 

Exercise is just one part of self care. 

If you’re not eating properly and/or not sleeping enough, feeling highly stressed… it’s unlikely your hard work from workouts will show.  


**Mindset Challenge:**

If you get less than 8 hours of sleep per night, can you add just 30 minutes of sleep each night this week? 

Turn off the lights, the computer, the phone, the tv just 30 minutes earlier each night for a net gain of 3.5 hours!


- [ ] Monday Bonus Sleep
- [ ] Tuesday Bonus Sleep
- [ ] Wednesday Bonus Sleep
- [ ] Thursday Bonus Sleep
- [ ] Friday Bonus Sleep (can you add an extra hour?)
- [ ] Saturday Bonus Sleep (can you add an extra hour?)
- [ ] Sunday Bonus Sleep

**Nutrition Challenge:**

Carbs are not the devil. 

Processed foods and added sugar are. *Healthy* carbs are the preferred fuel source of your brain and body.

You want a diet rich in REAL foods that include whole grains (rice, quinoa, barley, etc), starchy vegetables (potatoes, carrots, squash, etc) and legumes (beans)… not processed, lab foods.


- Your challenge is to avoid processed foods and added sugar for the whole week. Can you do it? 

Current labels now have to include a separate line for added sugar so it’s easy to see!


- [ ] Monday: No processed/added sugar
- [ ] Tuesday: No processed/added sugar
- [ ] Wednesday: No processed/added sugar
- [ ] Thursday: No processed/added sugar
- [ ] Friday: No processed/added sugar
- [ ] Saturday: No processed/added sugar
- [ ] Sunday: No processed/added sugar

**Fitness Challenge:** 

Complete the following circuit 4 different times this week! See if you can beat your score each time.

**5 Min AMRAP:**
- 15 Squats
- 10 Pushups
- 50 Flutter Kicks

How to score? 
If you make it through 2 rounds and 8 pushups, the score would be 2+8/10. The bottom of the fraction represents the exercise since each exercise has a different rep count.


- [ ] 1st Score: 
- [ ] 2nd Score: 
- [ ] 3rd Score: 
- [ ] 4th Score: 

**Week 5 Training Plan:**


- [ ] Interval 30 + Coaching
- [ ] Strong Full
- [ ] Leg Day 30 + Coaching
- [ ] Upper 30 
- [ ] Stretch


----------
## WEEK 6: 

**Mindset Reminder:** 

Remember your why. Maybe you’re seeing great results or maybe things aren’t happening as fast as you want. 

Now that you’ve been consistent for 6 weeks, let’s do a mindset shift.

Instead of focusing on your outcome goals (i.e. lose 20 pounds, be a size 4, etc).. focus on what you can control on a daily basis: 

*Performance Goals*

Examples: 


- I will workout __ times per week. 
- I will only eat out __ times per month. 
- I will drink __ oz of water per day. 

These are just a few examples but they include things that you control and help you get to your outcome goal(s).

So… 


**Mindset Challenge:**

- [ ] What are your performance goals for the next month?

**Nutrition Challenge:**

Have a hard time avoiding seconds or nibbling on leftovers after dinner? 

These bites can add up but here are two tricks we’ve used in our house for years and your challenge is to implement them into your routine this week.


- [ ] BEFORE sitting down to eat, get everyone’s plates loaded up go ahead and put the rest of the food  in Tubberware.  
- [ ] Go ahead and clean the pots/pans too so after dinner all that is left is to stick plates in the dishwasher.


**Fitness Challenge:** 

Stretch and recovery. You’ve had 5 full weeks of training. This week, we will cut back on the workouts slightly and add in an extra stretch session. 


- [ ] Stretch #1
- [ ] Stretch #2

**Week 6 Training Plan**


- [ ] Interval Full
- [ ] Strong 30
- [ ] Stretch
- [ ] Upper 30 + Coaching 
- [ ] Stretch


----------
## WEEK 7: 

**Mindset Reminder:** 

When you look at yourself naked, do you stop to look? Do you immediately notice what you think are flaws or do you look at yourself with love and admiration?

Unfortunately, most of us either ignore looking at our bodies all together or immediately pick out the flaws we think we have.

Stop that!


**Mindset Challenge:**

- [ ] The next time you get out of the shower, and the mirror isn’t fogged up, stand for at least 60s and tell yourself 5+ things you love about your body. 
- [ ] Bonus points if you do this every day this week (and even longer).

**Nutrition Challenge:**

Eating out makes it hard to stick to nutrition goals, but it’s unavoidable. It is possible to eat out, eat deliciously AND still feel good at the end of the meal instead of stuffed and bloated.


- Don’t be afraid to ask how something is cooked and request modifications.
- Don’t be afraid to ask for substitutions. I.e instead of fries, I always get a salad with my burger.
- Choose either alcohol, appetizers or dessert, but unless it’s a special occasion, not all three.
- Don’t be afraid to have leftovers. It’s not an insult to stop eating when you’re full. Don’t be afraid to ask for a doggie bag or to just say you’re done. 


**Fitness Challenge:** 

Complete 50 burpees for at least 5 days this week. Yup, that’s a total of 250 burpees! You’re a beast.


- [ ] Monday Burpees
- [ ] Tuesday Burpees
- [ ] Wednesday Burpees
- [ ] Thursday Burpees
- [ ] Friday Burpees

**Week 7 Training Plan:**


[ ] Interval 30 + Coaching
[ ] Strong Full
[ ] Leg 30 + Coaching
[ ] Upper Full
[ ] Stretch

This is a FULL week of training for sure! If you’re unable to do a full, that’s okay, switch to the 30… aim to get all 5 sessions done. 

----------
## WEEK 8: 

**Mindset Reminder:** 

You’ve done it! 

Completed 8 weeks of amazing, goal focused training. Whether you stuck to the program perfectly or had some ups and downs, what matters is that you completed this and did more than you would have otherwise.

But fitness isn’t an 8 week program, it’s a lifetime process. 


**Mindset Challenge**

Look back and rate yourself:


- [ ] On a scale of 1-10, how compliant were you? 
- [ ] On a scale of 1-10, how strong do you feel? 
- [ ] On a scale of 1-10, how proud of yourself are you? 
- [ ] Looking at the next 8 weeks, do you have any new goals? 
- [ ] What results do you see/feel?

**Nutrition Challenge:**

This week it’s up to you. What do you feel is your biggest nutritional issue holding you back? And what can you do about it? 


- [ ] Set a nutrition goal based on YOUR personal goals and hold ups and go for it. I’d love to hear!


**Fitness Challenge:**

Finish this week strong and complete the assessment workout for the final time. 

Do all your workouts and share your success in the FWW Live group.

#1: 8 Minute AMRAP: 
- 5 Slow Jacks
- 10 Squats
- 15 Slow Mt Climbers
- 20 Shoulder Taps

#2: 4 Minute AMRAP: 
- 30 Fast Mt Climbers
- 40 Soccer Taps
- 50 Flutter Kicks

#3: 8 Minute AMRAP: 
- 5 Burpees
- 10 Lunges
- 5 Pushups
- 20 Leg Raises

Week 8: Suggested Workouts 


- [ ] Assessment & Interval 30 
- [ ] Strong Full
- [ ] Leg 30 + Coaching
- [ ] Upper 30 + Coaching
- [ ] Stretch

This is a FULL week of training for sure! If you’re unable to do a full, that’s okay, switch to the 30… aim to get all 5 sessions done. 

CONGRATULATIONS!
