Online Training &
Anamari created these online training programs through science-based principles for individuals who have busy lives, cannot commit to a specific time for in-person training, or are looking for a more cost-effective training program. Programs are suitable for all fitness levels and can be customized for whatever equipment you have access to, whether a commercial gym fully stocked or from the comfort of your home.
You will receive extensive education where you will learn the importance of a structured training program, the purpose of each training block, the importance of progressive overload, what training intensity is and how to apply it, the importance of warming up, cooling down, and deload weeks, the science of muscle building and fat loss, and much more!
SCIENCE-BASED WORKOUT PROGRAM BASED ON UNDULATING PERIODIZATION WITH APP ACCESS
Undulating periodization involves fluctuations in the load and volume (e.g., repetitions and volume-load) of exercises. In other words, your training will alternate between phases of volume and intensity. Volume-focused days will contain higher rep averages and an increase in sets. This allows you to optimize muscle growth. Intensity-focused days will have fewer reps and sets, focusing on improving relative strength. Each training block is 3 weeks, then you will undulate to a different rep and set range focus.
SPECIFIC WARM-UP AND COOL-DOWN ROUTINE
The warm-up and cool-down are integral parts of your training session. You will receive a specific structured effective warm-up and cool down using the RAMP method (Raise, Activate, Mobilize, and Potentiate) for each workout to prime your body, optimize your performance, and reduce the chance of injury.
LOG & TRACK YOUR WEIGHTS IN-APP
Tracking progress is an essential part of a training program. You will be able to log and track your weights and track your progression in the app.
MODIFICATION & ALTERNATIVE EXERCISE OPTIONS
Workouts include modification and alternative exercises to accommodate varying levels of fitness.
You will receive a periodized cardio plan for your program with the option of choosing a low-intensity steady state method (LISS) or high-intensity interval training (HIIT) method. You will also receive a periodized daily step goal plan for your program. Additionally, you will receive extensive education on how to establish and gain an understanding of your Total Daily Energy Expenditure (TDEE), Physical Activity Levels (PAL) based on your lifestyle, Basal Metabolic Rate (BMR), Non-Exercise Activity Thermogenesis (NEAT), and Thermic Effect of Food (TEF). All these resources will be found in the PDF Guidebook.
You will receive comprehensive education on what macronutrients are, macronutrient recommendations based on your goal and an overview on how to structure your diet. Please note that everyone’s metabolism is different, and these programs DO NOT include nutrition coaching. If you would like to receive 1:1 nutrition coaching by Anamari and receive a customized macro plan that is specific to your body composition goals and lifestyle, click this link.
TIPS ON REST & TEMPO
All exercises will have a specific rest period and tempo based on the training block. Tempo is the time under tension (TUT) you lift each repetition. Tempo is laid out as a four-digit number. Each number correlates with a specific movement phase and represents the number of seconds you will be in this phase. The first number represents the lowering phase (for example, the descent in a squat, lowering yourself in a pullup, or bringing a bench press down to your chest). The second number refers to any pause at the bottom of the movement. The third is the lifting phase, in which you overcome gravity to lift the bar or your body. The final number is any pause that might occur at the top. So a 4-1-1-0 tempo for a back squat would have you lowering for a four-second count, pausing for one second at the bottom, taking one second to stand up, and then not pausing at the top.
IN-APP VIDEO DEMONSTRATIONS
You will receive in-app video demonstrations of each exercise that you can easily watch from your computer, phone, or tablet.
TIPS ON PROPER FORM AND TECHNIQUE
You will receive easy-to-understand in-app tips on proper form and technique for all exercise videos. Additionally, you will receive guidance and cues on proper form and technique in the exercise glossary section of the PDF guidebook.
Find the best option for you
CLICK ANY GUIDE BELOW FOR FULL PROGRAM DETAILS
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