[GUIDE] FIT Programming

by | Feb 27, 2021 | Training

2017 – Wearable Technologies are the #1 Fitness Trend

2018 & 2019 – HIIT is the #1 Fitness Trend

2020 – COVID and At-Home Workouts ruled the world 😉

But seriously, HIIT surged onto the scene as the BEST style of training for fat loss.

It’s fast-paced.

It’s time friendly.

It burns A LOT of calories.

It’s fun and can be done with friends.

But as HIIT grew in popularity, so did the number of ridiculous programs, exercises, and coaches creating and running the programs.

HIIT is now viewed as some badass style of training that gets you shredded.

But what’s out of view and what you don’t see is this:

  • If you’re new to fitness, HIIT is NOT a jumpstart program for you.
  • HIIT has a high risk for acute and chronic injuries.
  • HIIT is NOT an everyday (5-7 days/week) training style.
  • HIIT is NOT the ONLY method for fat loss.
  • HIIT is NOT the best solution for EVERYONE.

For some time HIIT has gone against much of what I believe as a coach…

But to be honest, I was too afraid to stand out as something different.  I was worried nobody would buy it, and that standing against the grain would hurt my credibility.

Enough is enough.

Now is my time to make a stand, and to formally introduce you to my new FIT Program.

What Is FIT?

FIT stands for Functional Intensity Training.

Let’s break that down into its component.


  • Functional
    • Designed to be practical and useful.
    • Of or having a special activity, purpose, or task relating to the way in which someone or something works or operates.
  • Intensity
    • The quality of being intense.
    • Refers to how much energy is expended when exercising.
  • Training
    • The action of teaching a person a particular skill or type of behavior.
    • Undertaking a course of exercise and diet in preparation for a purpose.

On the surface, these might not help you all that much, but let’s do some rearranging…

My new FIT Program helps average males and females move and strengthen their bodies for their day-to-day life WITHOUT beating up their bodies through intense days and hours of training.

Less impact on joints.

Less wear and tear on tissues and muscles.

More strength and better-quality movement for your family life, professional life, and social life.

What Are the Benefits?

Every training program has its pro’s and con’s, but here are the benefits of FIT that have me so excited.

It’s Functional

The exercises in the FIT Program are only going to make you stronger for your day-to-day activities.

The goal is to help improve your range of motion.

This allows you to go through life with more ease for things like:

  • Getting in and out of bed.
  • Getting up and down off the floor.
  • Standing up from and sitting down on chairs, couches, and yes, the toilet.
  • Keep up with kids, grandkids, and pets.
  • Lift things up to and pull down from shelves.

It’s not designed to make you jump on tall boxes, lift absurd amounts of weights before you’re ready, and put you through crazy dangerous exercises as seen on social media.

Improved Recovery

If you’re doing TRUE HIIT style training, that’s ROUGH on your body.

And if you stick to that style of training for a long time, your body is going to endure A LOT of wear and tear.

Not only does FIT dramatically minimize the amount of plyometric work (box jumps, burpees, jumping jacks, etc.), but the program organization (more on that in a minute) sets you up to dramatically improve recovery.

FIT rotates between lower body, upper body, and full body training days.

But it’s more than that…

Sets, rep ranges, and body movements rotate so across a two week span your body hits the ideal range of volume AND recovery.

Mobility Work

This might be my personal favorite of the FIT Program.

Mobility and activation work is programmed into EVERY SINGLE DAY.


Because none of us REALLY enjoy working on our weaknesses, but it’s VERY necessary to make us more functional in our day-to-day life.

Wouldn’t it be nice to hurt less (or not all) getting out of bed or off the floor?

Do you really want to stress so much about losing your balance or slipping on ice anymore?

Aren’t you tired of searching for something to grab hold of to help you off the floor, couch, or toilet?

FIT is designed to make you more mobile for your workout AND your day to handle any adversities or challenges.

Muscle Building

FIT is a muscle-building program.

“But I want to lose weight and body fat?”

I get that, and this program WILL help you do that.

But the difference between HIIT and FIT is that FIT is here to help you reach your end goal as your leanest self.  (Because NOBODY wants to be skinny fat, right??)

Calorie Burning

This is piggybacks perfectly off the benefit of muscle building.

Intense cardio work burns A LOT of calories DURING exercise, but that calorie burn stops fairly quickly after training…

In contrast, strength training may not burn as many calories during a session, but requires MUCH more resources to repair the body following a training session.

So, what I’m saying is this – don’t stress when you look down at your watch and find you didn’t burn as many calories DURING your training session.  Remember, it takes A LOT of calories to repair and build muscles following a strength-focused training session.


Typically, when I talk about resistance training, females stress about how much time they’ll have to dedicate to a training session.

Well, FIT is an incredibly time-friendly training program.

Every workout is designed to be completed in 45 minutes.

The program is designed to either be a 6-day per week 8-week program or a 3-day per week 16-week program.

It is 100% designed to fit your schedule (no pun intended).

Continual Progressions

Another pain point for females in resistance training is not knowing how to progress or about doing too much too soon and risking serious, long-term injury.

The FIT Program has you covered.

The program is designed to progress you at the appropriate pace with options to suit your ability level.

What Makes a FIT Program?

Now, I could talk this program up all day long, but let’s get to what you really want to know – what does the program look like?

Warm Up

Purpose: Raise the heart rate and get the blood pumping to outer extremities and muscles.

Duration: 5-6 Minutes


  • Dynamic Movements (Jog, High Knees, Butt Kicks, Etc.)
  • Related Movements (Squats, Good Mornings, Push Ups, Etc.)

Mobility + Primer

Purpose: Mobilize the joints and muscles followed by an activation of the surrounding muscles to prepare for exercise.

Duration: 6 to 8 minutes


  • Mobility Exercise
  • Activation Exercise

Training Exercises

Purpose: Utilize resistance training exercises to strengthen the body.

Duration: ~25-30 Minutes


  • 6 Days/Week
    • Lower Body – Hypertrophy & Muscular Endurance
    • Upper Body – Strength & Power
    • Full Body – Isometric
    • Lower Body – Strength & Power
    • Upper Body – Hypertrophy & Muscular Endurance
    • Full Body – Core
  • 3 Days/Week
    • Week 1
      • Lower Body – Hypertrophy & Muscular Endurance
      • Full Body – Isometric
      • Upper Body – Strength & Power
    • Week 2
      • Lower Body – Strength & Power
      • Full Body – Core
      • Upper Body – Hypertrophy & Muscular Endurance


Purpose: Stabilize and strengthen the core muscles.

Duration: 1-2 Minutes


  • 2 to 6 Rounds of a Core Exercise

Metabolic Finisher

Purpose: To finish off or burn out the muscles by ending with a large calorically burning set through muscular and cardiovascular work.

Duration: 1 to 3 Minutes

Layout – Complete Surprise 😉

  • Endurance
  • Burn Out


FIT is a great long-term solution for anyone looking to lose body fat, build muscle, and live with an overall improved quality of life.

If FIT sounds like it would be a great fit for you, CLICK HERE to schedule your FREE TRIAL WEEK.

About The Author

Jordan Davies is the Co-Owner of Complete Performance. Jordan has her B.S. in Exercise Science and Psychology, and her M.A. in Holistic Health Studies. She is a CSCS certified strength and conditioning coach, and a PN-1 and NCI-1 certified nutrition coach. She loves to study how the human body needs to be moved and nourished and making that fit to your unique lifestyle. Click Here Now to Apply for Coaching with Jordan.

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