Gym Fitness Programs and Workout Plans for an Athletic Body

For many of us, gym fitness programs supplement an outdoor fitness regime or sports activity. Maintaining your athletic fitness is essential but you realise that further gains to your stamina, endurance or power are necessary to compete. Or, you may just want to tune your athletic body shape and keep it cut, toned and defined.

That's when it's time to target your gym training to get to a whole new level of fitness.

The qfit gym fitness training programs and workout plans are designed to help you to reach your fitness targets. Using a combination of cardio, resistance training, core strength and bodybuilding techniques, as appropriate, these programs can be used at any professional gym (with alternative machine exercises available at no extra cost if your gym doesn't have the same equipment).

We will guide you to achieve maximum results from your gym training efforts, to go beyond your previous limits and motivate you to get ahead of the pack.

You'll get full instructions for every exercise listed in your chosen six week workout plan, including a printable workout diary tailored to your plan, to record your progress as you workout. qfit: your digital personal trainer also provides full video instructions - so you can be absolutely sure that you are performing every exercise in the way it is intended.

The exercise routines in these programs have been designed by our professional personal trainers Campbell Bannerman and physiotherapist and exercise physiologist Rebecca Micich. They are designed to make you sweat!

Every qfit workout plan runs for six weeks. Refresh your workout plan every six weeks to optimise your athletic and sport fitness training results.

The qfit workout plans most suited to assist with your sport fitness and athletic body are summarised here. Click thru for more detailed information on each workout plan:


	3 Day Endurofit™ – A 3 day split, high energy continuous endurance training workout plan. This program focuses on functional movements, free weights and pulleys, while recruiting maximum muscle usage. RPE: 75-95%.	$30
	4 Day Shape-Up™ – The ideal total body workout program to maintain your fitness and body shape. Tone and condition your muscles, 4 days a week. RPE: 65-75%.	$35
	5 Day Field Force – is an advanced functional strength workout plan that will build and condition your muscles for maximum strength, including muscle fibres used during field sports activities. Improve your sports fitness performance and prepare for future muscle growth (hypertrophy) phases with this athletic 5 day program.	$40
	5 Day U Rippa™ – This 5 Day power circuit workout takes you on a whirlwind muscle sculpting journey as you rapidly work each upper body muscle group in 4 different ways on 4 different days. On the final day, you work your legs and then you get to rest. Very intense! RPE: 90%.	$40
	6 Day Abaliscious^® – This high intensity six pack abs and muscle sculpting workout is designed to build core strength while also targeting problem areas. Workout 6 days per week. Don't you want to be Abaliscious? RPE: 75-90%	$45
	6 Day Body Blitz – A very high intensity hypertrophy bodybuilding workout. Focus on one major muscle group plus abs each day, 6 days a week. Give yourself the Body Blitz if you play a high-contact field sport. RPE: 90%	$45

Get all the support you need.

Once you purchase your first qfit workout plan, you will be registered as a 'My qfit' Member - providing you with access to all your workout plan instructions, training diary and video instructions from your digital personal trainer.

View all the qfit video files online, then download them on-demand to your phone handset or MP4 player. Have qfit: your digital personal trainer guide you every step of the way. With the qfit system, you really can't make a mistake.

You will be given full access to over 40 expert articles contained within our knowledgebase library. Topics cover health and fitness issues, nutritional and dietary information, as well as supplementation requirements needed by anyone wanting to build their endurance, power or stamina.

Every new qfit member also receives the 'q-guide' which is a motivational and informative email sent for eight weeks - to ensure you're up-to-speed with tips, tricks and recommendations from your digital personal trainer, and to keep you on-track.

At any time, if you have any questions, you can also email your trainer, at no extra cost. It's all just part of the service. Find out more at the 'My qfit' Members Area.

Workout at your gym

At a time that suits you

With your digital personal trainer

You'll see real results

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Which workout plan is right for me?
Your training experience is measured by the Rate of Perceived Exertion (RPE) which is otherwise known as your workout intensity.

This is based on how much effort you exert to perform every repetition of every exercise during your daily workout routine.

A beginners intensity range has an RPE of around 65%. More experienced fitness athletes have an RPE at the 90-100% level.

Check more information within each qfit workout plan to see how many exercises are contained within the plan.

The number of days you currently dedicate to going to the gym to improve your sports fitness levels, may help you chose a program.

How do I get the most out of using qfit athletic fitness workouts?
When working out, it is vital that you perform every exercise with perfect form. Concentrate the majority of effort in the muscles you are training.

Your digital personal trainer will demonstrate every exercise in video format to ensure you know what you're doing. You will also have full printed instructions to assist.

After mastering the art of performing each exercise, make daily improvements to your exercise intensity by increasing the number of respetitions you do within each set.

Always stick to the plan. If working out to the plan becomes easy, update your plan.

When is the right time to update my qfit workout plan?
Typically, your muscles will get used to performing the same routine within six weeks. Even if you increase the weights for each exercise, your muscle memory will take over and reduce your performance results.

Don't let your workout intensity fail. Instead, shock your body with a new qfit workout plan. This is called "periodization training" and this is the key to progressing your fitness levels.

Remember, when it comes to your fitness, there really is no wrong choice - except if you stop exercising. Don't drop the ball

Other gym programs from qfit

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Free-weights training workout plan: 3 day home gym

Muscle building workouts and strength training programs summarised. Muscle building workouts for beginners.Weight lifting and strength training workouts. Gym programs for building muscle strength. Hypertrophy training programs. Advanced bodybuilding workouts. Bodybuilding training programs.

Weight loss workout plans and gym exercise programs summarised. Weight loss workout plans for beginners. Weight loss workouts. Weight loss workout programs.

About your qfit membership

When signing up to a qfit Workout Plan you are automatically enrolled as a member to My qfit - a special members area designed to help you gain the most from your workout program. You will have unlimited access to this area, including all instructional videos, for the 6 weeks of your qfit Workout Plan. After 6 weeks full membership can be renewed by purchasing a new program.

We've designed the qfit Workout Plans so you'll get a digital personal trainer without the cost. To do that, we know there's a volume of information you need as well as the workouts themselves, including keeping you motivated and on track to your goals.

By paying for a qfit Workout Plan, you purchase your first 6 week workout and get access to all of the qfit Workout Plan including:

your professionally developed workout based on your goal and experience
a video introduction on the program from our personal trainer explaining all you need to know about how to undertake your program
full videos of all the exercises, as well as detailed descriptions
downloadable file containing photos, diary sheets and workout information which you can print to take to the gym
access to mobile site so you can access your routine on your 3G mobile phone (coming soon)
the first 6 weeks of our 18 week motivational and informational email program to help improve your knowledge, help you keep motivated
access to our library of information providing details on improving health, working out effectively, nutrition and much, much more.

After the first six weeks, if you then wish to continue, you can purchase a new program. If you decide not to update, you will still have access to your member area, however we reserve the right to limit the functionality of that membership.