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Workout Plans

The workout plan that worked for your friend probably isn’t right for you.  Different goals, different body types, and different starting points all factor in.  But with the right plan, you’ll start to see results fast, and avoid injury along the way.

We take pride in creating individualized workouts, specifically for you.  Better still, when you sign up for one of our customized workout plans, you’ll be able to ask us questions along the way.

You can order your personalized workout below.  Whether you want to gain muscle mass or want to tone up and lean out, we can custom design a workout to meet your goals, and work with your daily schedule and current physical condition. We design workouts for surfers, tri-athletes, marathon runners, bodybuilders, people training for bikini, figure or physique competitions, tennis players, baseball players, football players, golfers, swimmers, soccer moms, and on, and on.

To begin, we’ll ask a series of questions, and build your series of personalized workouts from your answers. We know that no two clients are ever the same — That’s why no two workouts are ever the same. We take pride in drafting individualized workouts specifically for you.

Best of all, you’ll never be alone.  Our personalized workouts come with unlimited Q&A via email with professional lifestyle fitness coaches Kristy and Michael McKinney.

Plan will be completed within 10 days of the order.

Sample Workout

Monday – Back

  • Wide Pulldowns, 3 sets of 10 superset with Reverse Narrow Grip Pulldowns, 3 sets of 15
  • Bentover Barbell Rows, 3 sets of 10 superset with Seated Cable Row, 3 sets of 15
  • Stiff Arm Cable Pulldowns, 3 sets of 15 superset with Hyperextensions, 3 sets of 20

Tuesday – Chest

  • Bench Press, 3 sets of 10 superset with Incline DB Flys, 3 sets of 12
  • Incline Press Machine, 3 sets of 12 superset with Cable Crossovers, 3 sets of 15
  • Walrus walks, 3 sets of 20 steps superset with Pushups on thigh high Smith Bar, 3 sets of 15

Wednesday – Legs

  • Squats, 5 sets of 20
  • Leg Press, 5 sets of 20 superset with Calves on Leg Press, 5 sets of 15
  • Leg Extension, 3 sets of 15 superset with Lying Leg Curl, 3 sets of 15

Thursday – Shoulders

  • Machine Press, 3 sets of 15 superset with DB Laterals, 3 sets of 15
  • Smartbell Crazy 8s, 3 sets of 20 each direction superset with Rear delt DB raises, 3 sets of 15
  • Upright rows, 3 sets of 12 superset with Paddle drill on bench, 3 sets of 30

Friday – Biceps & Triceps

  • Straight bar curls, 3 sets of 10 superset with 1 arm DB preacher curls, 3 sets of 15
  • Top cable handle curls, 3 sets of 15 superset with Bench step up/DB curl combo, 3 sets of 15
  • Narrow grip pressdowns, 3 sets of 10 superset with DB Nosebreakers, 3 sets of 15
  • Rope pressdowns kneeling on Bosu, 3 sets of 12 superset with Seated dips, 3 sets of 15
Sign up for the McKinney Fitness “Workouts” by clicking the button below.

Plan will be completed within 10 days of the order.

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  • Workout Plans