Welcome to your Antara Advanced Strength Workout Guide
This advanced exercise guide is for motivated members who want to take their fitness to the next level
Please reach out to your Health Navigator if you would like additional support such as nutrition guidance
YOUR 3 MONTHS STRENGTH GOAL: Daily Intense Exercise
If you do not belong to a gym or have access to exercise equipment, Antara recommends downloading the Nike Training Club App
Nike is a huge company, and whatever else they are about, they have built an amazing fitness app full of great free workouts and fitness resources
Please go to the workouts section and choose the routines that are right for you
Use the filters to find workouts that suit your needs and level
Select Intermediate and Advanced level
Select "No Equipment" (if applicable)
Please note that most Advanced workouts require access to at least basic equipment (weights, medicine balls, kettle bells, etc.)
Feel free to mix and match to find a combination you enjoy and that keeps things fresh
IMPORTANT DISCLAIMER: If a particular exercise doesn't feel safe or causes sharp pain, stop doing it! Do not push yourself into pain. Workouts should feel good and be fun (although a little muscle soreness the next day is perfectly normal).
If you can't or don't feel comfortable doing a particular exercise in a workout, do something safe instead, or else rest until the next exercise comes up
If you cannot or do not wish to download the Nike Training Club App:
Feel free to use a different fitness resource (but please do let us know which you've chosen)
Or you can do the following routine 3x week:
Antara 3 Months Advanced Workout Routine:
4x Week 30 minutes
25 jumping squats x3
15 shoulder taps while in plank position x3
15 burpees x3
20 pushups x3
20 up and down plank x3
60 sec weighted wall sit x1