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    “Meditation helps us to be balanced within ourse “Meditation helps us to be balanced within ourselves and when we find balance, answers come. When we operate from a free flowing, confident and trusting space of balance, chances are the breakout moment will be lasting and not short-lived.” - @planawithklay

Read our full piece on the hidden benefits of meditation with @planawithklay, available now at humanfitproject.com.

📸 @perrylperry

#humanfitproject #mentalfitness #mentalhealth #meditation #mindfulness #peace
    The inability to cope with change could cause you The inability to cope with change could cause you to miss the potential for your breakthrough moment.

Read our full piece on overcoming the unexpected with @planawithklay on humanfitproject.com #humanfitproject #mentalfitness #mentalhealth
    “Life is always pushing us towards different exp “Life is always pushing us towards different experiences or in new directions, even when we don’t feel ready.” - @planawithklay

Read our full piece on overcoming the unexpected with @planawithklay, available now at humanfitproject.com.

📸 @perrylperry

#humanfitproject #mentalfitness #mentalhealth
    It’s one thing to talk about change. It’s anot It’s one thing to talk about change. It’s another to make it happen. This is where it starts.

For more, check out our full piece about manifesting your breakthrough moment with @planawithklay at humanfitproject.com #humanfitproject #mentalhealth #mentalfitness #manifestation
    “People who are uncomfortable with change want t “People who are uncomfortable with change want to have this breakthrough moment, but they're not willing to shift their mindset, their experiences, or to get out of their comfort zone in order to be able to create that shift.” - @planawithklay

Read our full piece on manifesting your breakthrough moment with @planawithklay, available now at humanfitproject.com. Link in bio.

📸 @perrylperry

#humanfitproject #mentalfitness #mentalhealth #selfcare #internalwork #manifestyourdreams #changemaker
    Mental fitness has always been a part of HFP, but Mental fitness has always been a part of HFP, but if we’re being honest, we haven’t given it as much attention as it deserves in recent years. The physical strength of a human only goes so far.

Sure, a good workout triggers a mood-boosting chemical response, but that’s only temporary. Mental fitness requires its own unique routine.

That said, its time we double down on the category.

We’re excited to announce a special editorial series with Klay S. Williams (@planawithklay) a  transformational change agent, author and podcast host who specializes in courageous wellness conversations in the media and corporate spaces.

Every Sunday, we’ll be publishing a new feature on humanfitproject.com designed to strengthen the power of the mind.

Let’s spring forward together! #humanfitproject #springforward #mentalfitness #mentalhealth #selfcare #selfcareroutine
    Quality rounds. As many as possible in 12 minutes. Quality rounds. As many as possible in 12 minutes.

Another from the HFP Bodyweight-Only plan.

Lateral hops x 10 (5 per side)
Pike push-up x 10
Jumping lunge x 10 (5 per side)
Plank shoulder taps x 10 per side
#humanfitproject #bodyweightworkout #hiitworkout
    15 minutes. Full body EMOM. Another from the HFP 15 minutes. Full body EMOM.

Another from the HFP Bodyweight-Only plan.

Perform the following exercises every minute for 15 minutes. Rest for the remaining amount of time between minutes. 

Minute 1, 6, 11: Jumping jack x 50
Minute 2, 7, 12: Glute bridge x 40
Minute 3, 8, 13: Sit-up x 25
Minute 4, 9, 14: Squat thrust x 15
Minute 5, 10, 15: Push-up mountain climber x 10

#humanfitproject #bodyweightworkout #emomworkout
    A STANDARD MOBILITY & RECOVERY WORKOUT You could A STANDARD MOBILITY & RECOVERY WORKOUT

You could do this every single day, especially on non-training days.

From the HFP Bodyweight-Only workout plan.

Walk-out to plank and walk back x 5
Thread the needle x 5 each side
Scorpion x 5 each side
Cossack squat x 5 each side
Seated twist x 30 second each side

Rest as needed. Repeat 3x each. #humanfitproject #recoveryworkout #mobilityworkout #recoveryday #strenghttraining
    The slow and steady return to barbell squats and l The slow and steady return to barbell squats and lunges. #humanfitproject
    👊Lower Body with @kafetters! Do AMQRAP (as man 👊Lower Body with @kafetters!

Do AMQRAP (as many quality reps as possible) for each exercise, rest for 30 seconds. At the end of each round, rest for 2 minutes, repeat for a total of 3-4 rounds.

Quadruped Hip Thrust to Leg Kick
Single Leg Hip Hinge to Jump/Knee Drive
Squat to Lunge Step-Back

For quality fitness content, give Aleisha a follow @kafetters !
    Let’s restart together! Sign up for our brand ne Let’s restart together! Sign up for our brand new 4-week training bundle. It’s got everything you need before your gym opens, and once it does. Includes: our diet book and 4 semi-private workouts on ZOOM. 👉To learn more, tap the “The 4-Week Restart Training Bundle” in our BIO. #humanfitproject #workoutroutine #workoutplans #fitnessplans
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The 6-week Unlabeled workout plan

December 26, 2017

Over the last several months I got back into an old habit of writing my exact workout for the day on my to-do list. I hadn’t done this is quite a while, in fact, years. Similarly to the piece I wrote on intuitive eating, as you could imagine, my training tends to be intuitive at this point as well. That doesn’t mean I don’t think about what I’m doing, but it has become more of a back-of-the-mind kind of thing. I just do me. But, I still have a “goal” of sorts, I’m aware how I’m structuring the day and week, I’m conscious of the intensity and total amount of work I’m doing, I don’t lose sight of recovery, and I toss in changes at what I feel are the right moments. This intuitive approach works well when you get to that point, but only when you get to that point. And even then you sometimes need a reset, that’s why I’ve enjoyed this period of re-documenting all of my workouts. More importantly, what else I’ve enjoyed about this process has been the fact that it has inspired the idea of sharing more raw versions of my workouts and programs.

See also: The Redemption workout plan

If you’re very new to working out, check out our best exercises for men and women to learn proper form. 

The creation of a new program begins

Over the last six weeks, you’ve probably noticed the daily posts on HFP’s Instagram, Facebook, and Twitter accounts. Each of those workouts are posted exactly as I had done them. The posts were released Monday through Friday with Saturday and Sunday as recovery/off days. However, I don’t really take full-fledged, do-absolutely-nothing rest/recovery days. Here’s an older blog post of what my rest days actually look like.

I decided to call this the Unlabeled workout plan (#UnlabeledWorkout). It’s completely raw and totally underproduced. I shot and strung together all of the clips myself at my home gym in the middle of the night.

The agenda of this 6-week Unlabeled plan

It’s simple: get in even better shape. It doesn’t need an oversell. It’s just a really good mix for anyone that wants to build muscle, lose fat, and also work in things that could help them with their leisure activities. For me, it was surfing. Majority of it focuses on enhancing the physique, but there are other components such as intervals for cardio, and mobility and yoga for sport and longevity.

See also: 2 ways to warm-up before a workout

How the plan’s objectives blend together

This particular training block of six weeks was from the August and September timeframe (posted in November/December). The hurricane surf season was very active in New Jersey during this period so I was doing a lot of surfing and there are influences of that in the workouts. As mentioned above, there is a bit more mobility work than what you may have seen in other programs. You’ll see things like overhead squats, single-leg dumbbell deadlifts, wheel poses, and plow poses one day, but then the next could be a brutal arms-only bodybuilding workout. There was some cardio intervals mixed in to keep my lungs fresh, but you’ll never see extended amounts of long-duration, low-intensity cardio because if I’m surfing, that means several hours of paddling which will do the trick. And if I’m not surfing, I’m on my bike.

Also, in the earlier parts of the six weeks, you’ll notice back squats and front squats are almost nonexistent, this is because during this particular timeframe my left knee joint had gotten a little cranky. Here’s my post on the moves I used to tame that. (Hint: it focuses on strengthening the posterior chain. Basically the glutes and hamstrings.)

*Note: there was one week where I did not post from the gym, but posted from the trails instead. You can check out the full 5-day trail mix workout plan here, however, this is not a part of the six week plan, but it could certainly supplement it.

If you’re looking for a long-term program to follow for long-term gains, download The Size, Strength, and Shred Cycle.

WEEK 1 DAY 1 – Core/Abs

1.Plank Cable Row
2.Cable Chop
3.Hanging Knee Raise
4.Dip Bar Tuck
5.Bird Dog Row
6.Incline Sit-up
7.TRX Plank/Fall Out

Complete 10-12 reps of each exercises for 3-5 sets. Rest 30-60 seconds between sets.

A post shared by humanfitproject (@humanfitproject) on Nov 6, 2017 at 3:44am PST

WEEK 1 DAY 2 – Back

1.Pulldown
2.Seated Cable Row
3.Cable Bent-over Row
4.Heavy T-Bar Row 5×6-8
5.Pull-up 5xAMAP

Complete 10-12 reps of each exercises for 3-5 sets unless otherwise noted. Rest 30-60 seconds between sets.

A post shared by humanfitproject (@humanfitproject) on Nov 7, 2017 at 3:33am PST

WEEK 1 DAY 3 – Chest

1.Cable Flye
2.DB Eccentric Bench Press
3A.Incline DB Press
3B.Incline DB Flye
4.Dip 5xAMAP
5.Push-up 5xAMAP
6.Plate Press-out

Complete 10-12 reps of each exercises for 3-5 sets unless otherwise noted. Rest 30-60 seconds between sets.

A post shared by humanfitproject (@humanfitproject) on Nov 8, 2017 at 3:57am PST

WEEK 1 DAY 4 – Legs

1.PVC Overhead Squat 5×6-8
2.Single-leg DB Deadlift
3.Stiff-leg DB Deadlift
4.Short Reverse Lunge
5.TRX-assisted Pistols 5×6-8

Complete 10-12 reps of each exercises for 3-5 sets unless otherwise noted. Rest 30-60 seconds between sets.

A post shared by humanfitproject (@humanfitproject) on Nov 9, 2017 at 4:23am PST

WEEK 1 DAY 5 – Arms & Abs

1A. Preacher Curl
1B. Tate Press
2A. Rope Curl
2B. Close-grip Pushdown
3A. Lying Cable Curl
3B. Single-arm Pushdown
4A. Bench Curl Up
4B. Dip Wiper

Complete 10-12 reps of each exercises for 3-5 sets. Rest 30-60 seconds between supersets.

A post shared by humanfitproject (@humanfitproject) on Nov 10, 2017 at 2:52am PST

WEEK 2 DAY 1 – Core/Abs/Legs

1.Bird Dog Row
2.Reverse Crunch 3xAMAP
3A.DB Front Squat
3B.DB Tip-Toe Squat x15-20
4.Weighted Squat Hop
5.Smith Machine Sit-up
6.Cable Chop
7.Hanging Knee Raise

Complete 10-12 reps of each exercises for 3-5 sets unless otherwise noted. Rest 30-60 seconds between sets

A post shared by humanfitproject (@humanfitproject) on Nov 13, 2017 at 3:58am PST

WEEK 2 DAY 2 – Shoulders

1.Heavy Partial Rep Side Raises 3×6
2.Neutral-grip DB Press
3.Cable Pull-apart
4.Cable Side Lateral Raise
5.Thumbs-up Slow DB Front Raise
6.Slow DB Side Lateral Raise

Complete 10-12 reps of each exercises for 3-5 sets unless otherwise noted. Rest 30-60 seconds between sets

A post shared by humanfitproject (@humanfitproject) on Nov 14, 2017 at 3:34am PST

WEEK 2 DAY 3 – Core+Cardio

1A.Plank row x5
1B.Push up x5
Complete as many rounds as possible in 10 or 15 minutes.

2A.Russian twist x 20sec
2B.Mountain climber x 20sec
2C.Plank shoulder tap x 20sec
Rest 30-60 seconds. Repeat x 5

3.Stability ball push up 5xAMAP

A post shared by humanfitproject (@humanfitproject) on Nov 15, 2017 at 3:29am PST

WEEK 2 DAY 4 – Back/Legs/Abs

1.BB Bent-over Row
2.Shrug
3.BB Squat
4.Bench Curl Up
5.Single-leg DB Deadlift
6.Single-leg Bent-over Static Holds

Complete 10-12 reps of each exercises for 3-5 sets unless otherwise noted. Rest 30-60 seconds between sets

A post shared by humanfitproject (@humanfitproject) on Nov 16, 2017 at 2:49am PST

WEEK 2 DAY 5 – Chest/Arms

1.Eccentric High Cable Flye
2.Low Cable Flye
3.Push-up 5xAMAP
4.Cable Rope Curl
5.Cable Rope Pushdown

Complete 10-12 reps of each exercises for 3-5 sets unless otherwise noted. Rest 30-60 seconds between sets

A post shared by humanfitproject (@humanfitproject) on Nov 17, 2017 at 3:03am PST

WEEK 3 DAY 1 – Back/Legs

1.High-volume Cable Row 5×20
2.High-volume Pulldown 5×20
3.BB Stiff-leg Deadlift 3×6
4.DB Stiff-leg Deadlift
5.DB Sumo Squat
6.Pull Up 5xAMAP
7.DB Bent-over Row

Complete 10-12 reps of each exercises for 3-5 sets unless otherwise noted. Rest 30-60 seconds between sets

A post shared by humanfitproject (@humanfitproject) on Nov 27, 2017 at 5:44am PST

WEEK 3 DAY 2 – Chest

1.Pronated-grip DB Flye on Slight Incline
2.Incline DB Press
3A.Floor Press 5×10-12
3B.Push Up 5xAMAP
4.DB Flye + Close-grip Press Combo 5×8-10

Complete 10-12 reps of each exercises for 3-5 sets unless otherwise noted. Rest 30-60 seconds between sets

A post shared by humanfitproject (@humanfitproject) on Nov 28, 2017 at 3:25am PST

WEEK 3 DAY 3 – Legs/Abs

1.Stiff-leg DB Deadlift
2A.Weighted Crunch
2B.Controlled Hanging Leg Raise
2C.Plank Shoulder Tap 5xAMAP
3.DB Front Squat
4.Bench Curl Up
5.Plank swing 5xAMAP
6.DB Sumo Squat

Complete 10-12 reps of each exercises for 3-5 sets unless otherwise noted. Rest 30-60 seconds between sets and supersets

A post shared by humanfitproject (@humanfitproject) on Nov 29, 2017 at 1:10am PST

WEEK 3 DAY 4 – Shoulder+Light Arms

1.Single-arm Cable Side Lateral Raise
2.Cable Front Raise
3.Cable Pullapart
4A.DB Overhead Press
4B.DB Curl
5A.Heavy DB Partial Rep Side Raises 5×5
5B.Light DB Side Raise 5×20
6A.Light DB Overhead Speed Press 5×20
6B.Single-arm Cable Pushdown
7.DB Rear Delt Flye

Complete 10-12 reps of each exercises for 3-5 sets unless otherwise noted. Rest 30-60 seconds between sets and supersets.

A post shared by humanfitproject (@humanfitproject) on Nov 30, 2017 at 3:32am PST

WEEK 3 DAY 5 – Arms

1A.Close-grip Cable Pushdown 5×10
1B.Cable Rope Curl 5×10
2A.DB Open-Palm Curl 3×10-12
2B.Slight-Incline DB Skullcrusher 3×10-12
3A.Heavy BB Curl 4×8
3B.Light DB Speed Hammer Curl 4×20
4A.Smith Machine Tricep Floor Press 4×8
4B.Incline Tricep Push-Up 3xAMAP

Rest 30-60 seconds between supersets

A post shared by humanfitproject (@humanfitproject) on Dec 1, 2017 at 3:15am PST

WEEK 4 DAY 1 – Chest/Back (1)

1.1 ½ Cable Flye
2.Alternating DB Bench Press
3.Push Up 5xAMAP
4.Heavy Close-grip Pulldown
5.Single-arm Landmine Row
6.Pull Up 5xAMAP

Complete 10-12 reps of each exercises for 3-5 sets unless otherwise noted. Rest 30-60 seconds between sets.

A post shared by humanfitproject (@humanfitproject) on Dec 4, 2017 at 4:48am PST

WEEK 4 DAY 2 – Abs/Light Legs/Mobility

1A.Plank swing 5xAMAP
1B.Dip bar knee drives 5xAMAP
1C.Dip bar leg raise 5xAMAP
2.DB Box Squat 5×12-15
3.1 ½ DB Squat
4.Bodyweight squat 5×25
5.Low lunge 5x30sec
6.Plow pose 5x30sec
7.Modified cobra pose 5x30sec

Complete 10-12 reps of each exercises for 3-5 sets unless otherwise noted. Rest 30-60 seconds between sets.

A post shared by humanfitproject (@humanfitproject) on Dec 5, 2017 at 3:45am PST

WEEK 4 DAY 3 – Shoulders/Arms

1.Landmine Press
2.Face Pull x12-15
3.Front Rope Raise
4.Single-arm Straight Bar Press
5.Side-to-Front DB Raise x15-20
6A.Single-arm Straight Bar Curl
6B.Heavy BB Lying Extension
7A.Incline DB Curl
7B.DB Tricep Kickback

Complete 10-12 reps of each exercises for 3-5 sets unless otherwise noted. Rest 30-60 seconds between sets.

A post shared by humanfitproject (@humanfitproject) on Dec 6, 2017 at 3:13am PST

WEEK 4 DAY 4 – Abs/Metabolic Bursts

1A.Alternating One-hand Plank
1B.Saw Plank
1C.Shoulder Tap Plank
1D.Squat Thrust x30sec
Complete 3-5 rounds

2A.Incline Sit-up circles
2B.Hollow hold
2C.Squat Thrust x 30sec
Complete 3-5 rounds

3A.Plank cable row
3B.Squat Thrust x 30sec
Complete 3-5 rounds

A post shared by humanfitproject (@humanfitproject) on Dec 7, 2017 at 4:28am PST

WEEK 4 DAY 5 – Chest/Back (2)

1A.Alternating DB Bench Press
1B.Alternating DB Row
2A.DB Flye
2B.DB Reverse Flye
3A.Plank Dumbbell Row
3B.DB Push Up
4A.Triple Drop Bench Press
4B.Triple Drop Pulldown

Complete 10-12 reps of each exercises for 3-5 sets unless otherwise noted. Rest 30-60 seconds between sets/supersets.

A post shared by humanfitproject (@humanfitproject) on Dec 8, 2017 at 4:21am PST

WEEK 5 DAY 1 – Arms/Abs

1A.BB curl
1B.BB lying extension
1C. BB roll out
2A.Rope pushdown
2B.Rope curl
2C.Serratus pulldown
3A.DB preacher curl
3B.DB kickback
3C.Bench curl up
4A.Plank row x30sec
4B.Mountain climber x30sec
4C. Stability push up xAMAP

10-12 reps each exercise unless noted. Complete 4-6 rounds of each triset with as little rest as possible.

A post shared by humanfitproject (@humanfitproject) on Dec 11, 2017 at 4:18am PST

WEEK 5 DAY 2 – Legs/Mobility

1.PVC OH Squat
2.Single-leg DB DL
3.BB squat
4.Stiff-leg DL
5.Scorpion
6.Deep squat hold 3x30s
7.Superman
8.Wheel 4x30s

10-12 reps each exercise for 3-5 sets unless noted. Rest 30-60 seconds between sets.

A post shared by humanfitproject (@humanfitproject) on Dec 12, 2017 at 4:31am PST

WEEK 5 DAY 3 – Shoulders/Abs

1.DB Arnold press
2.Plank swing
3.Weighted dip bar tuck
4A.DB Thumbs-up front raise
4B.DB Rear delt flye
5.Serratus pulldown
6.Plank cable row
7.DB static side raises

10-12 reps each exercise for 3-5 sets. Rest 30-60 seconds between sets/supersets.

A post shared by humanfitproject (@humanfitproject) on Dec 13, 2017 at 3:22am PST

WEEK 5 DAY 4 – Legs/Mobility

1.DB front squat
2.DB sumo DL
3.DB stiff-leg DL
4.Short reverse lunge
5.BW squat 5×25
6.Child’s pose 3×30
7.Forward bend 3×30

10-12 reps each exercise for 3-5 sets unless noted. Rest 30-60 seconds between sets.

A post shared by humanfitproject (@humanfitproject) on Dec 14, 2017 at 3:14am PST

WEEK 5 DAY 5 – Chest/Back

1A.DB bench press
1B.DB flye
2A.DB bent-over row
2B.Stiff-arm pulldown
3A.Floor press
3B.Push up
4A.Pull up
4B.Cable row

10-12 reps each exercise for 3-5 sets unless noted. Rest 30-60 seconds between supersets.

A post shared by humanfitproject (@humanfitproject) on Dec 15, 2017 at 5:52am PST

WEEK 6 DAY 1 – Full Body (1)

1.Back squat
2.BB bench press
3.Heavy close-grip pulldown
4.DB clean+press
5.Weighted crunch

Choice is yours:
Straight sets (5 each) for 6-8 reps w. 90s rest. Or combined exercises 1-4 for 10-12 reps as a circuit for 5+ rounds w. minimal rest

A post shared by humanfitproject (@humanfitproject) on Dec 18, 2017 at 4:32am PST

WEEK 6 DAY 2 – Active Reco/Mobi

1.Mtn climber 30s
2.Push up xAMAP
3.Reverse crunch x30s
4.Seated rotations x30s
5.Wheel x30s
6.Plow x30s

Complete 5-7 rounds. Rest as needed.

A post shared by humanfitproject (@humanfitproject) on Dec 19, 2017 at 12:35am PST

WEEK 6 DAY 3 – Full Body (2)

1.Deadlift
2.BB bench press
3.T-bar row
4.DB high pull
5.Weighted dip tuck

Choice is yours:
Straight sets (5 each) for 6-8 reps w. 90s rest. Or combined exercises 1-4 for 10-12 reps as a circuit for 5+ rounds w. minimal rest

A post shared by humanfitproject (@humanfitproject) on Dec 20, 2017 at 3:14am PST

WEEK 6 DAY 4 – Active Reco/Mobi

1A. Superman x30s
1B. Forward reach x30s
Complete 5 rounds. Minimal rest

2.Overhead PVC squat 3×10

3A. Squat thrust x30s
3B. Push up x30s
Complete 10 rounds. Minimal rest

A post shared by humanfitproject (@humanfitproject) on Dec 21, 2017 at 3:27am PST

WEEK 6 DAY 5 – Full Body (3)

1.Front squat
2.DB bench press
3.Bent-over dumbbell row
4.Arnold press
5.Bird dog row

Choice is yours:
Straight sets (5 each) for 6-8 reps w. 90s rest. Or combined exercises 1-4 for 10-12 reps as a circuit for 5+ rounds w. minimal rest

A post shared by humanfitproject (@humanfitproject) on Dec 22, 2017 at 5:44am PST

bodybuilding workoutmike simoneraw workoutsurf workoutunlabeledunlabeledworkout
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Mike Simone
I am the founder of HUMANFITPROJECT and a certified personal trainer. I write, edit, and produce all things fitness. I have bylines in Men's Journal, Men's Health, Muscle & Fitness, and Furthermore by Equinox. I previously was the executive digital director of Men's Fitness magazine, and am currently the director of editorial and social at NEOU Fitness. Follow me on Instagram at @Mike_Simone

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5 Comments


Abel
January 5, 2018 at 8:58 pm
Reply

Great workouts, I really enjoy them. Is there a way I can get them sent via email.



    HFP EDIT
    April 27, 2018 at 7:39 pm
    Reply

    Glad to hear your like them. Unfortunately, we are not emailing them at this time. We encourage you to follow us on Facebook, Twitter, and Instagram for the latest and greatest!

30 FREE workout plans for different fitness goals and ability levels - HUMANFITPROJECT
April 13, 2019 at 9:32 am
Reply

[…] The 6-week Unlabeled workout plan […]



Sophia THacker
May 21, 2019 at 4:51 pm
Reply

Will this routine work for women too?



    HFP EDIT
    May 24, 2019 at 1:11 pm
    Reply

    Absolutely!

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Your email address will not be published. Required fields are marked *

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    humanfitproject

    humanfitproject
    “Meditation helps us to be balanced within ourse “Meditation helps us to be balanced within ourselves and when we find balance, answers come. When we operate from a free flowing, confident and trusting space of balance, chances are the breakout moment will be lasting and not short-lived.” - @planawithklay

Read our full piece on the hidden benefits of meditation with @planawithklay, available now at humanfitproject.com.

📸 @perrylperry

#humanfitproject #mentalfitness #mentalhealth #meditation #mindfulness #peace
    The inability to cope with change could cause you The inability to cope with change could cause you to miss the potential for your breakthrough moment.

Read our full piece on overcoming the unexpected with @planawithklay on humanfitproject.com #humanfitproject #mentalfitness #mentalhealth
    “Life is always pushing us towards different exp “Life is always pushing us towards different experiences or in new directions, even when we don’t feel ready.” - @planawithklay

Read our full piece on overcoming the unexpected with @planawithklay, available now at humanfitproject.com.

📸 @perrylperry

#humanfitproject #mentalfitness #mentalhealth
    It’s one thing to talk about change. It’s anot It’s one thing to talk about change. It’s another to make it happen. This is where it starts.

For more, check out our full piece about manifesting your breakthrough moment with @planawithklay at humanfitproject.com #humanfitproject #mentalhealth #mentalfitness #manifestation
    “People who are uncomfortable with change want t “People who are uncomfortable with change want to have this breakthrough moment, but they're not willing to shift their mindset, their experiences, or to get out of their comfort zone in order to be able to create that shift.” - @planawithklay

Read our full piece on manifesting your breakthrough moment with @planawithklay, available now at humanfitproject.com. Link in bio.

📸 @perrylperry

#humanfitproject #mentalfitness #mentalhealth #selfcare #internalwork #manifestyourdreams #changemaker
    Mental fitness has always been a part of HFP, but Mental fitness has always been a part of HFP, but if we’re being honest, we haven’t given it as much attention as it deserves in recent years. The physical strength of a human only goes so far.

Sure, a good workout triggers a mood-boosting chemical response, but that’s only temporary. Mental fitness requires its own unique routine.

That said, its time we double down on the category.

We’re excited to announce a special editorial series with Klay S. Williams (@planawithklay) a  transformational change agent, author and podcast host who specializes in courageous wellness conversations in the media and corporate spaces.

Every Sunday, we’ll be publishing a new feature on humanfitproject.com designed to strengthen the power of the mind.

Let’s spring forward together! #humanfitproject #springforward #mentalfitness #mentalhealth #selfcare #selfcareroutine
    Quality rounds. As many as possible in 12 minutes. Quality rounds. As many as possible in 12 minutes.

Another from the HFP Bodyweight-Only plan.

Lateral hops x 10 (5 per side)
Pike push-up x 10
Jumping lunge x 10 (5 per side)
Plank shoulder taps x 10 per side
#humanfitproject #bodyweightworkout #hiitworkout
    15 minutes. Full body EMOM. Another from the HFP 15 minutes. Full body EMOM.

Another from the HFP Bodyweight-Only plan.

Perform the following exercises every minute for 15 minutes. Rest for the remaining amount of time between minutes. 

Minute 1, 6, 11: Jumping jack x 50
Minute 2, 7, 12: Glute bridge x 40
Minute 3, 8, 13: Sit-up x 25
Minute 4, 9, 14: Squat thrust x 15
Minute 5, 10, 15: Push-up mountain climber x 10

#humanfitproject #bodyweightworkout #emomworkout
    A STANDARD MOBILITY & RECOVERY WORKOUT You could A STANDARD MOBILITY & RECOVERY WORKOUT

You could do this every single day, especially on non-training days.

From the HFP Bodyweight-Only workout plan.

Walk-out to plank and walk back x 5
Thread the needle x 5 each side
Scorpion x 5 each side
Cossack squat x 5 each side
Seated twist x 30 second each side

Rest as needed. Repeat 3x each. #humanfitproject #recoveryworkout #mobilityworkout #recoveryday #strenghttraining
    The slow and steady return to barbell squats and l The slow and steady return to barbell squats and lunges. #humanfitproject
    👊Lower Body with @kafetters! Do AMQRAP (as man 👊Lower Body with @kafetters!

Do AMQRAP (as many quality reps as possible) for each exercise, rest for 30 seconds. At the end of each round, rest for 2 minutes, repeat for a total of 3-4 rounds.

Quadruped Hip Thrust to Leg Kick
Single Leg Hip Hinge to Jump/Knee Drive
Squat to Lunge Step-Back

For quality fitness content, give Aleisha a follow @kafetters !
    Let’s restart together! Sign up for our brand ne Let’s restart together! Sign up for our brand new 4-week training bundle. It’s got everything you need before your gym opens, and once it does. Includes: our diet book and 4 semi-private workouts on ZOOM. 👉To learn more, tap the “The 4-Week Restart Training Bundle” in our BIO. #humanfitproject #workoutroutine #workoutplans #fitnessplans
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