Last week was all about push … and this week we’re all about the PULL in our weekly newsletter – packed with FREE White Label RESOURCES for you to REBRAND and use in your online fitness business …
In this newsletter:
➡️ White Label files: FREE for you to brand as you own …
- The WORKOUT of the Week: 10 Minute PULL
- The EXERCISE EXPLAINER of the Week: Banded Curls
➡️ Ro’s Weekly Trainer Tip: Functional Fitness – The Real Deal on using the 7 Functional Movement Skills
➡️ Ro’s Top Picks of Even more RESOURCES for you …
Your Weekly White Label Resources:
The White Label Workout of the Week: The 10 Minute PULL
This is the perfect complimentary workout to alternate with last week’s 10 Minute PUSH (if you missed it, click here) …This week’s workout is designed to ignite those pulling muscles and supercharge progress in just 10 minutes. 🏋️♂️
💪 Pull movements are the backbone of functional strength, targeting muscles crucial for everyday activities like lifting, carrying, and pulling objects towards the body. By honing in on the back, biceps, and rear delts, PULL exercises not only sculpt a visually stunning physique but also build a foundation of strength & resilience.
Here’s why prioritizing PULL exercises is a non-negotiable:
Postural Perfection: In today’s tech-centric world, poor posture is an epidemic. PULL exercises combat this by strengthening the muscles responsible for pulling the shoulders back and maintaining an upright posture. Say goodbye to slouching and hello to confidence!
Injury Prevention: A robust posterior chain is your body’s armor against injury. By fortifying the muscles of the back and improving overall muscle balance, PULL exercises create a shield of protection, reducing the risk of strains, sprains, and imbalances.
Functional Fitness Mastery: Life is full of pulling movements – from opening doors to hoisting groceries. By training the body to excel in these fundamental actions, PULL exercises enhance everyday functionality, ensuring your clients are ready for whatever challenges come their way.
Let’s work on our PULL .. in the 10 Minute PULL workout:
Check out the video to see the workout in action:
5 moves … 30 seconds each with 15 second rest between … repeat the circuit 3 times.
1️⃣ Back Flies: Sculpt a strong, defined back and target those hard-to-reach rear deltoids for a balanced physique.
2️⃣ Renegade Rows: Fire up the core and upper body with this dynamic move that challenges stability and strength simultaneously.
3️⃣ Weighted Glute Bridge: Not just for the glutes! Strengthen the entire posterior chain with this compound exercise that hits the lower back and hamstrings.
4️⃣ Banded Curls: Amp up the intensity of your arm workout with resistance band curls, building biceps of steel.
5️⃣Zottman Curls: Maximize arm gains by targeting both the biceps and forearms with this innovative curl variation.
⚡ Brand this Workout to you
Click on the links below to access editable files (FREE Canva account needed). Drop in your own logo, adjust any fonts, colors or styling to match your brand, then share away wherever you need a content boost in your business.
Yes – it’s me in the videos. Simply say that we work together 👯 I’m on your team. TIP! Team work makes the dream work 🥰
🔗 Edit the 10 Minute PULL Workout in HORIZONTAL video >
🔗 Edit the 10 Minute PULL Workout in VERTICAL video >
Next Up …
The White Label Exercise Explainer of the Week: Banded Curls
I LOVE bicep exercises 💪 And I especially love when I feel the muscle activation and that oh so beautiful burn! So for this week’s White label Exercise Explainer – I wanted to share my secret move to fire up & activate the biceps – the BANDED CURL!
It’s the PERFECT way to activate the biceps – to switch them on – to FIRE them up! Go HIGH reps with the band – it’s safe & joint friendly – and feels so so good!
Learn more about the Banded Curl …
⚡Brand the Banded Curl Exercise Explainer to you …
Click the link below to head to the blog, where you’ll be able to grab the COPY for your explainer, as well as editable files for image, horizontal & vertical videos files …
🔗 Grab your editable files for the Banded Curl Explainer >
Ro’s Trainer Tip of the Week …
Functional Fitness: The Real Deal on Using the 7 Functional Movement Skills
Here’s the lowdown: functional fitness is all about training your body to handle real-life movements like a boss.
We’re talking about stuff you do every day, like bending down to tie your shoes, lifting groceries, or reaching for that top shelf. Instead of isolating muscles with fancy machines, functional fitness focuses on exercises that mimic these everyday motions. It’s about building strength, flexibility, and balance that actually help you in your day-to-day life—not just in the gym.
Now, you might be wondering, why all the hype 🤔
What are the 7 Functional Movement Skills and HOW to best incorporate them into programming?
That’s the topic of this week’s deep dive post. Check it out …
🔗 Read the full post here >
More Resources on WhiteLabelWorkouts.com:
Yes – I share FREE resources every week here on the WhiteLabelWorkouts.com weekly newsletter. It is my true pleasure and joy to create these for you 💗
And I share them, free each week, with the hopes that should you ever decide you want MORE white label content, that you’ll check out my full library of products …
Some of my top products are …
White Label Workout Programs >
These are FULL LENGTH workout programs – designed with EVERYTHING you need to SELL. Pre-launch marketing, lead magnets, full length workout videos with me coaching, cueing & inspiring, workout calendars, tracking sheets and more. These are total packages. Learn more here >
White Label Fitness Challenges >
I LOVE using challenges to massively build my contact base – and help build the ‘know, like & trust’ factor before asking for a sale. Then … I use the challenges to lead INTO the sales of full programs – and they flow SO perfectly. You can use these challenges for any of our full programs (I even include 1 challenge with FREE with each program …) OR you can edit the challenge copy and sell whatever program you’re currently promoting. Learn more here >
The Fitness Business Blueprint >
This is the complete package. The full fitness business in a box. It’s all here. It’s all included. 12 workout programs. 12 fitness challenges. More social media content than you will know what to do with! Exercise library … healthy habit & fit test guides … personalized intro video .. and even a Done-For-You, fully loaded website with a shopping cart and ALL the programs in a sleek members area. Learn more here >
Not sure how my white label workouts can work with your business? Let’s chat and strategize together. I love getting creative with all different kinds of businesses, and finding a unique way to use these workouts to help YOU bottom line go UP! That’s what we’re here for, right? To make more money! Let me help you do it!
Book a strategy call and let’s create the perfect plan for you and your business. Let’s collaborate!
Questions? Comments? Feedback? My door is always open for you 🚪 ➡️ Reach out anytime! Hello@whitelabelworkouts.com
Stay awesome, friends!!
Xoxo ~ Ro ~ Your Online Fitness Specialist
