Pro-Am: 30-Day Strength
Beginner 2 h 26 min 31 lessonsBasic Training
The Pro-Am rank course, where every member's rank path starts: 30 days, 4 short strength sessions a week plus walks, with an Easier, Standard and Harder version of every move. Home or gym. Clear weekly progressions, a lighter week before the test, and a retest on Day 30 that moves you up to Pro-Am automatically.
31 lessons (30-day program), text lessons with workout tables, plus a 5-question quiz. By iMU. Members only.
Rank: Novice → Pro-Am (rank course, everyone starts here). Finish it to move up automatically on the Fitness Ranks page.
General education, not medical advice. It doesn't diagnose, treat or prevent any condition, and results are never promised: everyone starts from a different place. Check with your doctor before you start a new exercise or eating plan, and stop if something hurts.
What's inside
- Welcome: How the 30 Days Work
- Day 1: Workout A
- Day 2: Walk
- Day 3: Workout B
- Day 4: Walk + Mobility
- Day 5: Workout A
- Day 6: Conditioning Circuit
- Day 7: Rest
- Day 8: Workout B
- Day 9: Walk
- Day 10: Workout A
- Day 11: Walk + Mobility
- Day 12: Workout B
- Day 13: Conditioning Circuit
- Day 14: Rest
- Day 15: Workout A
- Day 16: Walk
- Day 17: Workout B
- Day 18: Walk + Mobility
- Day 19: Workout A
- Day 20: Conditioning Circuit
- Day 21: Rest
- Day 22: Workout B
- Day 23: Walk
- Day 24: Workout A
- Day 25: Walk + Mobility
- Day 26: Workout B
- Day 27: Conditioning Circuit
- Day 28: Light Session
- Day 29: Easy Day
- Day 30: Retest + Rank Up
Lesson titles only. The lessons, videos and quizzes open inside iMU.