Then there are the three free introductory workouts that’ll help give you an idea of what level you might want to start your subscription programming on — beginner, intermediate or advanced. Each of the three intro workouts is structured as basic 9-round sessions that incorporate exercises from the correlating subscription programs. So the free beginner intro workout is made up of exercises you’d find in the 4-week beginner program. The same goes for the intermediate and advanced intro workouts.
We’ve also included two additional free workouts available on the app: a 9-round fire fighting circuit and a workout that’s specific to your abs and core.
Subscription Workouts: The 4-Week Beginner Program
Starting from the beginner program, using only a single YBell, you’ll be introduced to basic movement patterns and foundational exercises like squats, lunges, push-ups, and swings.
To get your body used to these exercises — and start to perfect them — you’ll also be introduced to repetition. The best way to get good at something is to do it over and over until you master it. And the great thing about doing that in this program is that you’ll also be improving your strength and conditioning at the same time.
As your stability and control improve throughout the exercises in the beginner program, your strength and fitness levels will start to increase to a point where you’re feeling more comfortable during your workouts.
You could easily go through the beginner program more than once until you felt like you were ready to move on to the 5-week intermediate program. Once you do, you’ll encounter some progressions in the exercises and also some changes in the workout structures that will challenge you even further.
Subscription Workouts: The 5-Week Intermediate Program
In the intermediate program, you’ll still only be working with a single YBell, and most likely the same YBell size you used in the beginner program. The mental toughness you’ll have started to build, along with the muscle endurance and cardio fitness, should see you really starting to work up a sweat in some of the workouts. And with that harder work comes better results!
You’ll also be introduced to more bodyweight and animal-type movements that will help to increase your mobility, coordination, and core strength. Days 2 and 5 are where you will find a lot of this. The intensity might not be as high as days 1 and 4, but that movement and mobility focus is a crucial part of the program. They’re designed to get you through and on to the advanced workouts.
The session structure also goes back to what was mentioned at the beginning of this article: training consistently, at an appropriate intensity. This is preferred over only doing killer sessions every time, which might see you training less often because of soreness, injury, or straight out fear of the hard workout ahead.
With the 5-week intermediate program, workout Day 1 could be that session you fear, but know that it’s doable. Day 2 is more about getting the body moving and mobilized, even though you may be feeling a bit sore and stiff from Day 1. You’ll want to rest on Day 3, or go do some enjoyable physical activity of your choice. Day 4 is another hard session, followed by Day 5 which is more about getting the body moving after the hard session. Although Day 5 does focus a bit more on agility, so it will be challenging, but not a killer.
And much like the beginner program, you may find yourself wanting to do the intermediate program a few times before you move on to the 6-week advanced program.
Subscription Workouts: The 6-Week Advanced Program
You’ll pretty much have the same structure in the 6-week advanced program, but again you will see a progression in exercises and intensity. For starters, you’ll start to use two YBells for all of the dumbbell and kettlebell work, as well as some of the ground work.
If you’ve spent enough time on the beginner and the Intermediate programs, you’ll be ready for the step up and should start to really notice how far you’ve come in your fitness journey. The advanced program will have workouts based on mobility, conditioning, and agility, while also focusing on those animal and bodyweight movements and your abs and core.
Saturday and Sunday are not set up as training days in the subscription programs, but they can be if you missed any of the Day 1, 2, 4, or 5 sessions and want to make them up on the weekend. Or, if you’re feeling great and want to add in a workout, you could go through any of the programs on the app or jump back to the free workout section and select a workout to suit.
While it’s great to be consistent about your workout days, don’t forget that it’s still important to let your body rest.
Additional Features of the YBell App
As you’re going through the subscription programs, if you find specific workouts that you’ve particularly enjoyed or exercises that focus on muscle groups you want to target, go ahead and add those to your favorites so you can easily come back to them again and again. It’s as simple as tapping the star in the upper right-hand corner of the video.
The app also offers a Community forum. You can interact with other YBell users or ask questions about the workouts or your YBells.
As with any fitness journey, you’ll want to find the right mix of tools to help you accomplish your health goals. If you haven’t checked it out yet, sign up for the YBell Fitness App today. I hope you’ll find it as another great fitness tool in your journey.