TAME Fitness Guides

General Workout Plans

  • Intro 1 Month Exercise Guide

    Just starting your fitness journey?

    Three 15-25 minute workouts a week with progression over a four week span.

    All you need is a set of resistance bands.

    View Guide 

  • 6 Week Body Weight Exercise Guide

    Looking to intensify your workouts a bit more? 4 workouts a week with progression over 6 weeks.

    Resistance bands and pull-up bar required.

    Dumbbells optional.

    Coming Soon 

  • Advanced 6 Week Lifting Plan

    Absurdly simple lifting plan. This 6 week plan sticks to the basics. Plan includes room for logging weight.

    5 workouts a week.

    Typical gym equipment required.

    Coming Soon 

Therapy Exercise Guides

  • Shoulder Care

    Catalog of staple shoulder stability and strength exercises.

  • Knee Care

    Catalog of staple knee stability and strength exercises.

  • Hip Mobility and Stability

    Catalog of the best hip stretches, exercises, and movements.

Warmup Routines

  • Resistance Band Warmup

    Essential routine. Full body warmup to get your shoulders, hips, knees, and core ready for your workout.

  • Foam Roller Routine

    Foam rollers are a great way to alleviate tightness and to retain looseness. Easy 10 minute routine to do before or after your workouts.

  • Dynamic Warmup

    Get ready for a run or a workout with this dynamic warmup. It's crucial to get your whole body loose before jumping into intense activity.