Our Brand New Workout of the Month Program

Tired of the same boring workout routines, can’t seem to reach your goals, have you hit a plateau, or just never worked out before…?

If so, then Fitness Know Headquarters can help.

Fitness Know How Headquarters’ Workout of the Month Program will help you to get into amazing shape

When you follow a structured exercise program, you can expect incredible results. Our workouts are designed to shock your body with a brand new, fresh workout each and every month. When your body doesn’t know what to expect next, it’s forced to adapt. That means you’ll see change and that equals results.

You’ll feel more energy, drop unwanted body and belly fat, firm, tone and shape your body, tighten soft spots, and fit into your favorite clothes.

Each month you’ll receive a brand new workout. And, every workout is different. You’ll get exercises and workouts that focus on muscle endurance, balance, stability, core training, flexibility, muscle development, abdominal training, coordination and functional movements, and increased strength.

You’re going to look and feel AWESOME!

Each exercise for every workout comes with a photo example and a detailed description. Here’s an example of what you’ll get:

BOSU Squat

Start Position

Finish Position

This is a great exercise because the squat helps to strengthen all the major muscles of the lower body, and the BOSU is excellent for providing an unstable surface.

BOSU is short for “Both Sides Up”. This piece of equipment is designed to be used with either side up (or down, depending on how you want to look at it). The BOSU is essentially 1/2 of a stability ball with a solid, flat base.

For this exercise you want to place the BOSU upside down (the ball side down/and flat base up). You want to stand on the BOSU with your feet about shoulder width apart and your toes pointing straight forward.

Start Position – The easiest way to get on the BOSU is to place one foot on the base near the edge. If you look at the BOSU as a clock, place your foot in either the 3 or 9 o’clock position (depending on which foot you choose to place first). Slowly place all of your weight on that foot until the edge of the BOSU is touching the ground. Then carefully place your other foot on the opposite side of the BOSU. Slowly transfer your weight toward the foot you placed on the BOSU second, until you are standing with even weight on each foot.

NOTE: The BOSU can be extremely unstable until you learn how stand on it properly. The good news is the learning curve is steep, so you’ll figure it out quickly. If you have difficulty standing on the BOSU, don’t attempt to perform the squat. Instead the exercise for you is to simply stand on the BOSU until you establish balance, stability and confidence. Once you do then add the Squat.

As you lower yourself to the finish position there are several things you should focus on to perform a squat correctly. One your hips (butt) should begin the decent toward the ground by moving backwards. Imagine that there is a chair behind you. If you lower your hips straight down you will never find the chair with your butt. Second you should counter balance your hips moving backwards by leaning forward at the waist (if you don’t you’ll fall backwards). Third your knees should stay over your feet. It’s OK if they move forward a little but they should not move in front of your toes. And your chest should remain upright facing forward (not toward the ground).

You should inhale as you lower your body.

Finish Position – The goal at the finish position is to lower your body until your thighs are parallel with the ground.
As you stand up and return to the start position, you should exhale. Your knees, hips, and back should all return to the start position simultaneously.
Perform 2 sets of this exercise with a tempo of 1/1/1

In addition, you’ll also get a FREE workout workbook to track your progress during the month.

You don’t have to bust your budget to get fit!

You’ll get all of this for only $3.99 per month!!

Get Started Today!

More Variety, Less Boredom and Burnout. It’s the Right Exercise Program for You!

Affordable Personal Training:
We provide all the benefits of a personal trainer without the expensive price! While most personal trainers charge at least $50 for just one hour, our comprehensive, highly effective exercise programs are affordable enough for even novices to try out.

An exercise program is more successful if it includes variety and continually challenges the body to work hard. Fitness Know Headquarters’ Workout of the Month program utilizes this concept. Our online workouts include loads of variety and frequent changes to keep your mind from burning out and your body from adapting and hitting a plateau, which can cause you to stop losing weight and/or gaining muscle.

Get ready for not only a new body but a new life! Whether it’s losing weight, toning up, building muscle, increasing stamina, improving balance or flexibility, Fitness Know Headquarters’ Workout of the Month will help you reach your fitness goals through expert instruction. And, we’ll help you learn how to stay that way for life.

Let us be your personal, one-on-one fitness consultant. As we guide you on the fitness path, we’ll help you avoid common exercise mistakes that just waste your time, and we’ll teach you techniques that will get you the fitness results you’ve always wanted.

Only $3.99/Month

Workout of the month terms, cancellation and refund policy

Fitness Tip #21 of #31 Set A Stretch Goal

Congratulation we are completing week three of “31 Days To A Much Improved You”. If you remember the very first day I asked you to set some goals for this 31 day program. I would like for you to revisit those goals one last time and really commit to them for the next 10 days. And last week I asked you to set some goals for beyond this month. Delve a little deeper into those and really start to break down all the smaller, achievable steps along your path to success.

Now it’s time to sit down and really decide what it is you want to do or accomplish during your life now that you are equipped with all this new found knowledge (don’t worry I’m still going to drop 10 more days of info on you). This is a “bucket list” of sorts, with the difference being that these stretch goals will be about living, not dying!

I really don’t want to put any ideas in your head or limitations, but if you want it go for it.

Here are some general ideas to help you get started:

1. Career changes
2. Major trips
3. Finish college, grad school, another degree, take a class
4. Physical challenges (marathons, that English Channel thing I mentioned day 1, Kilmanjaro, etc)
5. Use your imagination

Here are a couple of mine
1. I want to raft the Colorado River through Grand Canyon
2. I want to change the fitness industry forever

I started that process by starting this website and you can help me. Please post your Strecth Goals below in the comments. I’d like to know how I’m impacting the world by helping you…..

Fitness Tip #14 of #31 Set Goals For Beyond The 31 Days

Ok We’re nearing the half way mark of “31 Days to a Much Improved You”. If you remember on day one I asked you to list some individual goals for the month. How are you doing with your goals? Are you stuggling? Have you given up? Are you on track? Or are you somewhere in between?

Today I’d like for you to revisit those goals and assess how you’re doing. Based on your assessment do you just need to keep rocking it this month? Do you need to change or modify your initial intentions? Or do you need to do a little soul searching and start all over?

Whatever the case is sit down and take some time to evaluate how you’ve been doing and what you still want to accomplish in the next two weeks. Something that may help you over the next two weeks is to define some goals for yourself after this month.

Now that we’re nearing the half way point it’s time to begin preparing for long term success. So take some time today and figure out what your long term health, fitness and/or weight loss goals are. Sky’s the limit here so have fun. But remember if the goal is going to take some time to accomplish also set some short term attainable goals that will act assteps to your ultimate goals.

Here’s a reminder on good goal setting strategies;

Use the follow list to help you with your Goal Setting:

1. Decide what you want to accomplish
2. Set goals that are short, attainable and measureable
3. Create a deadline to accomplish your goal(s)
4. Develop and action plan for success
5. Visualize accomplishing your goals
6. Write your goals down
7. Review your goals daily
8. Take daily action toward your goals

Have fun, enjoy and I’ll be back tomorrow with your next Health and Fitness Tip!

Fitness Tip #1 of #31 Set Your Goals and Intentions For The Next 31 Days

What do you want? To succeed at anything you must first be able to define what it is that you want to accomplish.

I’ll be providing you with tons of useful Health and Fitness information over the course of the next month. My hope is that you’ll simply change one habit each day for the next 31 days. If you do that I’m certain that you’ll be living a much healthier life one month from today. I don’t see day 31 as the end of “31 Days To A Much Improved You” as much as I view day 32 as the beginning of your journey to accomplishing all of the things that you want. It’s up to you to decide that now is the right time for you to start making those changes. And it’s up to you to decide what it is you want during these next 31 days. Only you can decide! Be specific.

The first rule to good goal setting is that they should be attainable. Avoid setting yourself up for failure by setting lofty goals. Your lofty goals will be met by setting smaller, more manageable and attainable goals along the way. Remember the goals you’re setting today are goals just for the next 31 days. This isn’t the time to start thinking about losing 70lbs. or swimming the English Channel.

Write down 2 to 15 things that you want to accomplish. Post them on your refrigerator at home or on your computer monitor at work or any other visible place. Put them in your wallet so every time you open it you remind yourself why your doing this and how you’ll succeed. Just make sure to put your goals somewhere you will see them often, as in manytimes each day.

Use the follow list to help you with your Goal Setting:
1. Decide what you want to accomplish
2. Set goals that are short, attainable and measureable
3. Create a deadline to accomplish your goal(s)
4. Develop and action plan for success
5. Visualize accomplishing your goals
6. Write your goals down
7. Review your goals daily
8. Take daily action toward your goals

Have fun, enjoy and I’ll be back tomorrow with your next Health and Fitness Tip!

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