Let’s get Fit4Fall in this 6 week program that will help you improve your strength, core stability, mobility and cardiovascular health in a series of short, 10 minute workouts. The program is designed by Power Plate and Life Fitness Master Trainer Laura Wilson to help you achieve your fittest, strongest, and most energized self. Build strength and blast calories with total body cardio workouts, improve your heart, body, and bones with tabata and strength workouts, target your core to get fab abs and improve balance, and stretch with recovery inspired routines to help increase your mobility each week. This program is full of variety, fun and suitable for all fitness levels. You’ll complete 4 x 10-minute workouts per week, all using your Power Plate MOVE, plus the slam ball for added weight and an extra challenge. Your Mini+ Massage Gun will help you achieve targeted muscle stimulation to help ease out any muscle tightness. No time, no problem, as Fit4Fall is packed with short, effective workouts that utilize Power Plate’s vibration technology to get results fast!
Week 1 Workout Program:
Workout #1: Power Plus
A quick and effective 10 minute strength circuit workout to improve your overall strength while you burn calories.
•Equipment Needed: MOVE + Slam Ball
•Settings: 30-35Hz, Low (1-2 Lights on the MOVE)
Workout #2: Full Body Cardio Blast
Get a full body fat blasting workout that will keep you coming back for more.
• Equipment Needed: MOVE, Straps, Slam Ball
•Settings: 30-35Hz, Low (1-2 Lights on the MOVE)
Workout #3: Core Strength
Hit the basics for your core and build overall strength and improve your balance. Get ready for a killer core workout!
•Equipment Needed: MOVE + Slam Ball
•Settings: 30-35Hz, Low (1-2 Lights on the MOVE)
Workout #4: Stretch & Flow
Spend time improving your mobility through dynamic stretching in full body movements.
•Equipment Needed: MOVE + Mini+
•Settings: 30-40Hz, Low (1-3 Lights on the MOVE)
Week 2 Workout Program:
Workout #1: Power Plus
A quick and effective 10 minute strength circuit workout to improve your overall strength while you burn calories.
•Equipment Needed: MOVE + Slam Ball
•Settings: 30-35Hz, Low (1-2 Lights on the MOVE)
Workout #2: Full Body Cardio Blast
Get a full body fat blasting workout that will keep you coming back for more.
• Equipment Needed: MOVE, Straps, Slam Ball
•Settings: 30-35Hz, Low (1-2 Lights on the MOVE)
Workout #3: Core Strength
Hit the basics for your core and build overall strength and improve your balance. Get ready for a killer core workout!
•Equipment Needed: MOVE + Slam Ball
•Settings: 30-35Hz, Low (1-2 Lights on the MOVE)
Workout #4: Flexibility Reset
Back to basics in this recovery workout focusing on stretching the major muscles groups and focusing on mobility.
•Equipment Needed: MOVE + Mini+
•Settings: 30-40Hz, Low (1-3 Lights on the MOVE)
Week 3 Workout Program:
Workout #1: Tabata Burn
This tabata workout will improve your heart, body, and bones.
•Equipment Needed: MOVE + Slam Ball
•Settings: 30-35Hz, Low (1-2 Lights on the MOVE)
Workout #2: Core Power
Add some variety to your core workout by adding dynamic movement and power moves.
• Equipment Needed: MOVE, Slam Ball
•Settings: 30-35Hz, Low (1-2 Lights on the MOVE)
Workout #3: Strength & Flex
This full body strength workout will have your heart rate pumping as you work all the major muscle groups
•Equipment Needed: MOVE, Straps + Slam Ball
•Settings: 30-35Hz, Low (1-2 Lights on the MOVE)
Workout #4: Stretch & Flow
Spend time improving your mobility through dynamic stretching in full body movements.
•Equipment Needed: MOVE + Mini+
•Settings: 30-40Hz, Low (1-3 Lights on the MOVE)
Week 4 Workout Program:
Workout #1: Tabata Burn
This tabata workout will improve your heart, body, and bones.
•Equipment Needed: MOVE + Slam Ball
•Settings: 30-35Hz, Low (1-2 Lights on the MOVE)
Workout #2: Core Power
Add some variety to your core workout by adding dynamic movement and power moves.
• Equipment Needed: MOVE, Slam Ball
•Settings: 30-35Hz, Low (1-2 Lights on the MOVE)
Workout #3: Strength & Flex
This full body strength workout will have your heart rate pumping as you work all the major muscle groups
•Equipment Needed: MOVE, Straps + Slam Ball
•Settings: 30-35Hz, Low (1-2 Lights on the MOVE)
Workout #4:Flexibility Reset
Back to basics in this recovery workout focusing on stretching the major muscles groups and focusing on mobility.
•Equipment Needed: MOVE + Mini+
•Settings: 30-40Hz, Low (1-3 Lights on the MOVE)
Week 5 Workout Program:
Workout #1: Power Plus
A quick and effective 10 minute strength circuit workout to improve your overall strength while you burn calories.
•Equipment Needed: MOVE + Slam Ball
•Settings: 30-35Hz, Low (1-2 Lights on the MOVE)
Workout #2: Full Body Cardio Blast
Get a full body fat blasting workout that will keep you coming back for more.
• Equipment Needed: MOVE, Straps, Slam Ball
•Settings: 30-35Hz, Low (1-2 Lights on the MOVE)
Workout #3: Core Strength
Hit the basics for your core and build overall strength and improve your balance. Get ready for a killer core workout!
•Equipment Needed: MOVE + Slam Ball
•Settings: 30-35Hz, Low (1-2 Lights on the MOVE)
Workout #4: Stretch & Flow
Spend time improving your mobility through dynamic stretching in full body movements.
•Equipment Needed: MOVE + Mini+
•Settings: 30-40Hz, Low (1-3 Lights on the MOVE)
Week 6 Workout Program:
Workout #1: Tabata Burn
This tabata workout will improve your heart, body, and bones.
•Equipment Needed: MOVE + Slam Ball
•Settings: 30-35Hz, Low (1-2 Lights on the MOVE)
Workout #2: Core Power
Add some variety to your core workout by adding dynamic movement and power moves.
• Equipment Needed: MOVE, Slam Ball
•Settings: 30-35Hz, Low (1-2 Lights on the MOVE)
Workout #3: Strength & Flex
This full body strength workout will have your heart rate pumping as you work all the major muscle groups
•Equipment Needed: MOVE, Straps + Slam Ball
•Settings: 30-35Hz, Low (1-2 Lights on the MOVE)
Workout #4:Flexibility Reset
Back to basics in this recovery workout focusing on stretching the major muscles groups and focusing on mobility.
•Equipment Needed: MOVE + Mini+
•Settings: 30-40Hz, Low (1-3 Lights on the MOVE)
Questions & Answers
You asked, Laura Wilson answered. Laura answers your most asked questions about Power Plate, the Fit4Fall program, and even how she got involved with Power Plate.
Favorite Healthy Fall Recipes From Our Master Trainers
Healthy Tips
Meet Your Trainer
Laura Wilson has worked as a program director and has developed education and training programs for multiple international fitness brands for over 20 years. For the last 8 years she has worked as the Director of Training and Curriculum for Power Plate and as an international health and wellness coach. Her expertise includes small group training, athletic training, and youth coaching. She is also a Master Trainer for Life Fitness.
