4-Week FB Benchmark Program – Total Body Strength and Conditioning
FB Plus

Program Details

  • Length: 4 Weeks
  • Avg. Duration: 32 Minutes (11-56)
  • Days per Week: 5 + 1 Optional
  • Difficulty: 3-4
  • Body Focus: Total Body
  • Equipment: Exercise Step, Dumbbell, Exercise Band, Mat, No Equipment, Physio-Ball, Foam Roller
  • Training Type: Balance/Agility, Barre, Cardiovascular, HIIT, Low Impact, Pilates, Strength Training, Yoga, Mobility

4-Week FB Benchmark Program – Total Body Strength and Conditioning


Introduction and Program Overview 
Welcome to FB Benchmark! During this four-week program, you will utilize a mix of strength training, cardio, and core routines to improve your performance across eight popular exercises included in many Fitness Blender workouts. Each workout in this program contains one or more of these benchmark exercises (or elements thereof) and is sequenced in such a way to promote muscle adaptation and progressive strength gains for improvements in form, movement execution, and range of motion. You will complete a Benchmark Workout with these eight exercises at both the beginning and end of the program to measure your progress, but you determine the extent of your tracking and measuring along the way. 

Although the program has a heavy emphasis on strength training, there are also sprinkles of HIIT, mobility and balance work, Pilates, yoga, barre, and active recovery workouts. Most training days have more than one workout option — either option you choose will help you achieve progress! This program was designed to demonstrate that there are many different paths to a goal. 

Approach and Mentality: Approach this program with an “any progress is progress” mentality! The difference between completing five push-ups on your knees and five on your toes might not seem that big of a deal at first glance, but consider all the work that must occur to transition between these two alternatives. Lastly, don’t forget to make note of your mental progress. Improvements in confidence and enjoyment of movement are huge wins! 

Program Guide: FB Benchmark includes a daily guide with helpful hints and recommendations for choosing your workout each day, as well as links to articles from Doctors of Physical Therapy and Doctoral-Level Mental Health Professionals to help you enjoy and safely work your way through this program (Meet the Fitness Blender Team). 

Time Commitment, Intensity Level, and Equipment: Workouts average 32 minutes per day with a range of intensity levels, mostly level 3 and level 4 workouts. There are five scheduled workout days per week, one optional workout day, and one rest day. Feel free to swap out workouts, postpone workouts, and take your time with this program. The allotted time for this program is four weeks, but this timeframe is not a requirement. A set of medium and heavy dumbbells are recommended for this program, but can be substituted with other strength equipment where appropriate and safe. Additionally, there are workouts with optional equipment, such as a physio-ball, foam roller, or band, but none of this equipment is required for you to successfully complete the program. 

FB Benchmark features exclusive FB Plus workout videos from your trainers KelliDanielTashaKaylaAmandaNicole, and Marina

Feel free to use #FBBenchmark to share your progress and thoughts about the program on social media as well as on Fitness Blender Community forums. 

Have fun and enjoy the process!