The Advanced Program Summary

  • for lifters with 2+ years experience
  • low to moderate risk of injury
  • emphasis on free weights
  • in single day one per category, can combine
  • XP Awarded per workout
    • Strength 3XP  
    • Cardio 3XP  
    • Intervals 3XP 
    • Rejuvenation 3XP  
  • 36XP Max per week
    • Strength 9XP per week
    • Cardio 9XP per week
    • Intervals 9XP per week
    • Rejuvenation 9XP per week




First, you DO NOT need to follow our workouts in order to participate in the XP FITNESS app. Unlike many other fitness Apps, you will not be logging or recording your actual workout into this App.  We have made a series of strength training routines available to download and print but these workouts are just an optional resource. We hope you take ownership of your strength program by coming up with your own plans, following a plan from another source, or hiring a trainer to help you. That said, to keep our competition fair and promote responsible training, the program you decide to follow DOES need to meet our minimum criterion.     


Warmup 5 minutes
5 exercises
2 to 4 sets per exercise
3 to 15 reps per set
15 total sets
60 minute time limit

*Create a 3-Day routine and stick to it for one month before creating new routines





It seems cardio is getting a bad wrap on the fitness forums these days.  The truth is that cardio is the most researched form of exercise and after decades of study, we know that a moderate cardio program is phenomenal for your overall health, energy, and vital statistics.  


45 minutes sustained cardio
Moderate Intensity


Intervals (High Intensity)


High Intensity Interval Training (H.I.I.T.) is a top choice for coaches when it comes to conditioning their athletes.  It is characterized by a warmup followed by a brief all-out effort that lasts 10-30 seconds followed by a recovery period lasting from 1-2 minutes.  One really helpful tip with Intervals is that the intervals can be performed in clusters.  In other words, do 5 intervals followed by a long rest of 2-5 minutes then repeat another series of intervals.  Make sure to warm up really well for at least 10 minutes prior to your first interval and have plenty of water available when doing these.

Max bursts of speed tap into your nervous system on a whole new level which sparks the need for lowering body fat and develops the crucial "athletic" fast-twitch muscle fibers.  Starting this type of training can be a bit unnerving especially if you are older than 30 or have suspect knees.  Ease into this.  

There are many modalities for Intervals including running sprints, recumbent bike sprints, running stairs or hills, swimming sprints, high-jump repeats, and more.  We refer to any type of high intensity training as a "sprint."


Warmup 5 minutes
5 high intensity 10 second sprints
1-2 min rest in between sprints



Why would we assign XP for a synchronized hammocking date with your girl or man?  Because it is all too easy to feel as though our time is completely taken up by other commitments (work, training, house cleaning, kids, you-name-it) and there is no room to just sit back and relax.  Life is an experience not to be taken for granted.  Some of the best moments are the ones where we put ourselves in time out...or maybe it's time-in...perhaps its all in how you look at it.      

When it comes to selecting your rejuvenation activities keep your selections mindful, outdoors if possible, at least somewhat active, no alcohol smoking etc, and free from cell phone, TV, or any type of screen disruption.  Be sure to continue creating new rejuvenation activities for yourself and switch it up regularly.

Discover what rejuvenates you.  Maybe its a stretch routine or time on a foam roller.  Maybe try creating your own form of meditation.  Plop down a chair or blanket in a scenic location.  Put on some headphones and play the quietest softest music you've got.  Zen out.  Breathe deeply.  Let the stress in your face and your muscles loosen.  Relax and think positive thoughts.  Contemplate the things in life you love the most.  Toss negative thoughts into an imaginary landfill and dispose of them forever. Find yourself and be rejuvenated.


45 Minutes mindful therapeutic activity
No alcohol, smoking, etc
No phone TV or other screens

*Stay fresh, create different Rejuvenation activities
*Try sharing these activities with others to increase enjoyment

* * * 

Disclaimer:  XP Fitness strives to help you perform exercise safely and with as little risk as possible, but there are inherent risks in all types of physical activity.  Please consult your doctor before beginning this or any type of exercise program.