Your FREE Weekly White Label Workout Resources:  with a PUSH Focus

It’s all about the PUSH in this edition! Welcome to your FREE Weekly White Label Fitness Business Resources …

In this newsletter:

➡️ White Label files:  FREE for you to brand as you own …

  • The WORKOUT of the Week:  10 Minute PUSH!
  • The EXERCISE EXPLAINER of the Week: The Classic Push Up

➡️  Ro’s Weekly Trainer Tip:  The Ultimate Guide on Structuring Workout Routines: Full-Body vs. Split Workouts!

➡️  #Fitspiration Update – we’re up to 168 exercises & 112 workouts over 56 weeks of programming!  

Your Weekly White Label Resources:

This week we’re focusing on PUSH movements in both our Workout AND Exercise Explainer.  

Not only do PUSH exercises help us build muscle mass and strength, but they also contribute to functional fitness. That means we’ll be better equipped to handle everyday activities, from lifting out of a chair, to putting dishes away on the top shelf,  to pushing a door open.  

Think of PUSH exercises as movements where you’re exerting force to push a weight away from your body. We’re talking about classics like chest presses, shoulder presses, and tricep dips. These exercises target muscles like your chest, shoulders, and triceps, helping you build strength and definition in those areas.

Let’s put PUSH into action in the 10 Minute PUSH Workout:

There are 5 moves in this workout …

  • 1️⃣  Standing Chest Flys
  • 2️⃣  Shoulder Press
  • 3️⃣  Squat Jumps (or Rise)
  • 4️⃣  Push Ups
  • 5️⃣  Beast Punches

Perform each move for 30 seconds, with 15 seconds rest between.  Complete the circuit 3 times in 10 minutes.

⚡  Brand this Workout to you

Click on the links below to access editable files.  Drop in your own logo, modify 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 … and team work makes the dream work 🥰

🔗 Edit the 10 Minute Push Workout in HORIZONTAL video >

🔗 Edit the 10 Minute Push Workout in VERTICAL video >

Your Exercise Explainer of the Week fits in perfectly with this same theme …

The classic PUSH UP!

What is a Push-Up?

A push-up is a compound bodyweight exercise that primarily targets the muscles of the chest, shoulders, and triceps, while also engaging the core and stabilizing muscles throughout the body. It involves lowering and raising the body by pushing through the arms, making it an excellent choice for building upper body strength and endurance.

Learn more …

I recommend you share these exercises with your crew, and each week your library of explainers will grow 🙂  This adds such massive value to your business and offering.

⚡Brand the Push Up 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 PUSH UP Explainer >

Ro’s Trainer Tip of the Week:  Structuring Programs with Full-Body & Split Workouts

In programming, choosing between full-body and split workouts is more than just a simple decision — it’s a strategic move that can either supercharge, or hinder, results.

I wrote a full post this week where I took a deep dive into the world of workout structures, weighing the pros and cons of full-body and split routines to help you find the perfect fit for your (or your client’s) goals, fitness level, and schedule.

🔗 Read the full post here >

The theme in this week’s newsletter was all about Body Split workouts … focusing on the PUSH move.  Next week we’re going to be focusing on the opposite – the PULL move.  So stay tuned for that.

This is all leading up the Release of Pack #14 in our #Fitspiration Monthly Content Club – which is all focused on PUSH & PULL.  

The #Fitspiration Monthly Content Club (#FMCC) is a monthly membership where I share a TON of value each month.  12 exercise explainers – all worked into 8 workouts (in summary video form)  – with downloadables of a monthly CALENDAR of workouts & TRACKING SHEETS impeccable client support.

It’s all white label – super easy to edit & make your own.

Each month a new pack gets unlocked in your account, and your library of exercises and workouts builds & builds.

Since we are now launching pack 14 … that means we’re now up to:

  • 💥  168 exercises (12 in each pack)
  • 💥  In 112 workouts (8 in each pack)
  • 💥  Over 56 weeks of programming (4 weeks in each pack)

My mind is blown looking at those numbers and how much content is there for you! And all this is just $29/month! 

Are YOU in the club yet?  The #Fitspiration Monthly Content Club is where it’s at! 

🔗 Learn more about the #FMCC here >

I hope you enjoy this week’s PUSH content as much as I have enjoyed creating it for you!  Stay tuned for next week’s PULL focus!

💬 Need a boost or some guidance in your business? Reach out! I’m here to support you every step of the way. Let’s chat about how we can turn your fitness coaching business into a powerhouse of inspiration and success! Book a Discovery Call and let’s strategize how to collaborate and explode YOUR business! Your journey to greatness starts now. 🥰

🩷  Much love,

Xoxo ~ Ro ~ Your Online Fitness Specialist

Founder & CEO,