10 Week Program

KICKBOXING

Farrell’s pioneered group fitness kickboxing—it’s what we’re famous for. And if you want fitness and fun packaged into one class, you’re in the right place! We bet it’s the most fun you’ll have working out. And you’ll never get bored because our certified kickboxing instructors always switch things up to keep classes intriguing. And you’ll have fun doing it!

Our Kickboxing classes are offered on MONDAY, WEDENSDAY, and FRIDAY. Saturday 30/30 class is also a Half Strength Training/ Half Kickboxing class. We encourage our 10 weekers to attend this 30/30 class time on Saturdays so they receive the proper instruction and critiques they need during class. 

STRENGTH TRAINING

Farrell’s strength training classes will help you rebalance your body composition. Strength training is critical for reaching your goals fitness and weight loss goals. When you lose body fat and build lean muscle, your clothes fit better. Your metabolism improves and you burn more calories, even when you’re not working out.

Our strength training classes are offered on TUESDAYS (Lower Body Day), THURSDAY (Upper Body Day), SATURDAY (Mix of Upper and Lower Body).

NUTRITION

If you’re fueling your body with whole, healthy foods, it leads to superior results! But knowing what to eat can be confusing—especially with so much opposing information out there. There won’t be any guessing with Farrell’s. Our meal plans are flexible. Follow them as written or mix it up to fit your tastes.

PLEASE WATCH THIS NUTRITION VIDEO

Nutrition

Week 1

Week 2

Week 3

Week 4

Weeks 1-4 Meal plan with serving sizes Females

Weeks 1-4 Meal plan with serving sizes Males

Nutrition

Week 5

Week 6

Week 7

Week 8

Weeks 5-8 Meal plan with serving sizes Females

Weeks 5-8 Meal plan with serving sizes Males

Nutrition

Week 9

Week 10

Weeks 9-10 Meal plan with serving sizes Females

Weeks 9-10 Meal plan with serving sizes Males

Kickboxing

Week 1

Week 2

Week 3

Week 4

Strength Training

Week 1

Week 2

Week 3

Week 4

  • Transition

10 WEEK Curriculum

WEEK 1

 

Week 1 will be all about beginning new habits and a new you! Some of you may be a little sore from the sit up and push up testing and that’s okay. The first three weeks of the course are like an airplane taking off the ground with thrusters full forward. You will feel some turbulence in the next couple of weeks!
 
 
Farrell’s classes are fast paced and intense! Technique and form is taught in the classes. If you have questions, feel free to ask an instructor or your coach how to do certain moves before or after class. 
 
Stay focused this week and be committed to starting new habits that will improve your health for the rest of your life. Feel free to call or email your coach if you have questions about the workouts or the nutrition plan. They can be a benefit to you being successful over the next ten weeks.
 
We will be kickboxing Monday, Wednesday and Friday. Please watch this video on how to wrap your hands appropriately for kickboxing classes! Be sure to arrive 15 minutes early if you are taking part in studio and your coach or manager can help you get ready for class.

WEEK 2

 

Welcome to Week 2 at Farrell’s!
 
This week, your body may feel the impact of the workouts and the nutrition plan if you haven’t been exercising vigorously or watching your food intake. With additional water consumption, you may feel like you are using the restroom more frequently too! Stick to the book on this and remember that 100 ounces of water per day is part of the program and will keep you fully hydrated throughout your day and when you are working out.
 
Be sure you are signed in to the nutrition app, MyFitnessPal. This is how you can log your food and keep track of what you are eating. If you are still not set up with the app, please see your coach or manager at the gym and they will help you!
 
 
Many members will meal prep on Sundays to be sure to be ready for the week ahead. Having pre-measured snacks and meals set aside for each day will help make sure you make the right choices of foods when hunger hits. Nutrition is a very important part of the program. If you are wanting to see results, working hard at the gym is only part of the plan. You must also focus on your nutrition.
 
Be sure you are registering for class every day using the FitGrid app. Directions on how to do this are below! Please see your coach or a manager if you have any questions!
 
MyZones are on sale this week for $99! See a manager for details!

Week 2 Nutrition

COACHING CHECK-IN

Please fill out the form below and submit to coach for weeks 1&2

WEEK 3

 

Welcome to Week 3 at Farrell’s!
 
I hope that your session is off to a great start! Reminder! There is $1,000 at stake!! The gyms are staffed and ready to help YOU win that $1,000! So get to class, meal prep and enjoy the ride! We promise, you won’t regret it!
We hope you are enjoying the Saturday form classes! These are not classes to be missed so be sure you are carving out time in your schedule to fit these in! Making sure you have proper form and technique will only help propel you through your fitness journey.
 
The NUTRITION focus for week 3 is how to stay on track while eating out. Whether eating out is for your work or for convenience, eating out can be a struggle for people on a weight loss journey. Having a plan is the key…
 
A great way to stay on track is to plan ahead and look up nutritional information at the restaurant you are planning to eat at.
 
Here are a few recommendations when eating out.
 
1. Always special order your food. Restaurants tend to load up on butter, cheese, nuts, croutons, chips, or dried fruit to make the entree taste good.  For example, when ordering a salad, ask for the cheese, nuts, and dressing on the side. Order your salad WITHOUT dried fruit, crispy won-ton strips, egg noodles, tortilla strips, candied nuts or high sugar fruits (pineapple, mangoes).
 
2. No bread at the table. No matter how much willpower you have, just don’t tempt yourself. Ask the server to not bring bread to the table.
 
3. Order lean meat with vegetables. Ask the server if there are any sauces on the meat, if so, ask for no sauce.
4. Be Skeptical of Sauces. Be wary of salad dressings that can be loaded with fat and calories. Always order sauces and salad dressings on the side so you can control how much is added to your dish. Just 2 tablespoons of some salad dressings contain more than 150 calories.
 
5. Replace the Starches
“No starches, double the vegetables.” If you can make that your eating-out mantra, you’ll do well. Request that items such as rice, pasta, potato and corn be replaced with extra vegetables instead. Dining establishments commonly use starchy foods because these items inexpensively increase the look and size of the dish being served, but they’ll sabotage your health and weight-loss plans. High-carbohydrate, higher calorie foods can increase the hormone insulin, which may block the fat-burning processes in your body. Vegetables, on the other hand, often contain higher levels of nutrients and lower levels of carbohydrates — and the carbs they do have tend to be slower-acting. Slower-acting carbohydrates don’t raise insulin levels so aggressively, allowing your body to keep the fat-loss gates open and your waistline shrinking.
 
6. Order Off the Menu
If all else fails and you can’t find anything to eat, order something that’s not on the menu and request that the chef make what you want. Of course, don’t order grilled skewered shrimp at a restaurant that doesn’t offer seafood. But if you choose from items that are available on the menu, you can build the meal you’re looking for.
 
This works at even the unhealthiest of restaurants. You just need to ask. Find a lean protein source on the menu — even fast food places often have grilled chicken breasts — and combine it with the vegetables of your choice, prepared how you wish. If, for example, the restaurant has only stir-fried vegetables, ask them to take those vegetables and steam them instead. You’ll have to be persistent, but in doing so, you’ll be rewarded by reaching your health and nutrition goals.
 

WEEK 4

 

Welcome to Week 2 at Farrell’s!
This week, your body may feel the impact of the workouts and the nutrition plan if you haven’t been exercising vigorously or watching your food intake. With additional water consumption, you may feel like you are using the restroom more frequently too! Stick to the book on this and remember that 100 ounces of water per day is part of the program and will keep you fully hydrated throughout your day and when you are working out.
Be sure you are signed in to the nutrition app, MyFitnessPal. This is how you can log your food and keep track of what you are eating. If you are still not set up with the app, please see your coach or manager at the gym and they will help you!
Many members will meal prep on Sundays to be sure to be ready for the week ahead. Having pre-measured snacks and meals set aside for each day will help make sure you make the right choices of foods when hunger hits. Nutrition is a very important part of the program. If you are wanting to see results, working hard at the gym is only part of the plan. You must also focus on your nutrition.
Be sure you are registering for class every day using the FitGrid app. Directions on how to do this are below! Please see your coach or a manager if you have any questions!
MyZones are on sale this week for $99! See a manager for details!

 

Week 1 Nutrition

WEEK 5

 

Week 1 will be all about beginning new habits and a new you! Some of you may be a little sore from the sit up and push up testing and that’s okay. The first three weeks of the course are like an airplane taking off the ground with thrusters full forward. You will feel some turbulence in the next couple of weeks!
 
 
Farrell’s classes are fast paced and intense! Technique and form is taught in the classes. If you have questions, feel free to ask an instructor or your coach how to do certain moves before or after class. 
 
Stay focused this week and be committed to starting new habits that will improve your health for the rest of your life. Feel free to call or email your coach if you have questions about the workouts or the nutrition plan. They can be a benefit to you being successful over the next ten weeks.
 
We will be kickboxing Monday, Wednesday and Friday. Please watch this video on how to wrap your hands appropriately for kickboxing classes! Be sure to arrive 15 minutes early if you are taking part in studio and your coach or manager can help you get ready for class.

WEEK 6

 

Welcome to Week 2 at Farrell’s!
 
This week, your body may feel the impact of the workouts and the nutrition plan if you haven’t been exercising vigorously or watching your food intake. With additional water consumption, you may feel like you are using the restroom more frequently too! Stick to the book on this and remember that 100 ounces of water per day is part of the program and will keep you fully hydrated throughout your day and when you are working out.
 
 
 
 
 
 
 
 
 
Be sure you are signed in to the nutrition app, MyFitnessPal. This is how you can log your food and keep track of what you are eating. If you are still not set up with the app, please see your coach or manager at the gym and they will help you!
 
 
Many members will meal prep on Sundays to be sure to be ready for the week ahead. Having pre-measured snacks and meals set aside for each day will help make sure you make the right choices of foods when hunger hits. Nutrition is a very important part of the program. If you are wanting to see results, working hard at the gym is only part of the plan. You must also focus on your nutrition.
 
 
Be sure you are registering for class every day using the FitGrid app. Directions on how to do this are below! Please see your coach or a manager if you have any questions!
 
 
 
MyZones are on sale this week for $99! See a manager for details!

 

Week 1 Nutrition

WEEK 7

 

Week 1 will be all about beginning new habits and a new you! Some of you may be a little sore from the sit up and push up testing and that’s okay. The first three weeks of the course are like an airplane taking off the ground with thrusters full forward. You will feel some turbulence in the next couple of weeks!
 
 
Farrell’s classes are fast paced and intense! Technique and form is taught in the classes. If you have questions, feel free to ask an instructor or your coach how to do certain moves before or after class. 
 
Stay focused this week and be committed to starting new habits that will improve your health for the rest of your life. Feel free to call or email your coach if you have questions about the workouts or the nutrition plan. They can be a benefit to you being successful over the next ten weeks.
 
We will be kickboxing Monday, Wednesday and Friday. Please watch this video on how to wrap your hands appropriately for kickboxing classes! Be sure to arrive 15 minutes early if you are taking part in studio and your coach or manager can help you get ready for class.

WEEK 8

 

Welcome to Week 2 at Farrell’s!
 
This week, your body may feel the impact of the workouts and the nutrition plan if you haven’t been exercising vigorously or watching your food intake. With additional water consumption, you may feel like you are using the restroom more frequently too! Stick to the book on this and remember that 100 ounces of water per day is part of the program and will keep you fully hydrated throughout your day and when you are working out.
 
 
 
 
 
 
 
 
 
Be sure you are signed in to the nutrition app, MyFitnessPal. This is how you can log your food and keep track of what you are eating. If you are still not set up with the app, please see your coach or manager at the gym and they will help you!
 
 
Many members will meal prep on Sundays to be sure to be ready for the week ahead. Having pre-measured snacks and meals set aside for each day will help make sure you make the right choices of foods when hunger hits. Nutrition is a very important part of the program. If you are wanting to see results, working hard at the gym is only part of the plan. You must also focus on your nutrition.
 
 
Be sure you are registering for class every day using the FitGrid app. Directions on how to do this are below! Please see your coach or a manager if you have any questions!
 
 
 
MyZones are on sale this week for $99! See a manager for details!

 

Week 1 Nutrition

WEEK 9

 

Week 1 will be all about beginning new habits and a new you! Some of you may be a little sore from the sit up and push up testing and that’s okay. The first three weeks of the course are like an airplane taking off the ground with thrusters full forward. You will feel some turbulence in the next couple of weeks!
 
 
Farrell’s classes are fast paced and intense! Technique and form is taught in the classes. If you have questions, feel free to ask an instructor or your coach how to do certain moves before or after class. 
 
Stay focused this week and be committed to starting new habits that will improve your health for the rest of your life. Feel free to call or email your coach if you have questions about the workouts or the nutrition plan. They can be a benefit to you being successful over the next ten weeks.
 
We will be kickboxing Monday, Wednesday and Friday. Please watch this video on how to wrap your hands appropriately for kickboxing classes! Be sure to arrive 15 minutes early if you are taking part in studio and your coach or manager can help you get ready for class.

WEEK 10

 

Welcome to Week 2 at Farrell’s!
 
This week, your body may feel the impact of the workouts and the nutrition plan if you haven’t been exercising vigorously or watching your food intake. With additional water consumption, you may feel like you are using the restroom more frequently too! Stick to the book on this and remember that 100 ounces of water per day is part of the program and will keep you fully hydrated throughout your day and when you are working out.
 
 
 
 
 
 
 
 
 
Be sure you are signed in to the nutrition app, MyFitnessPal. This is how you can log your food and keep track of what you are eating. If you are still not set up with the app, please see your coach or manager at the gym and they will help you!
 
 
Many members will meal prep on Sundays to be sure to be ready for the week ahead. Having pre-measured snacks and meals set aside for each day will help make sure you make the right choices of foods when hunger hits. Nutrition is a very important part of the program. If you are wanting to see results, working hard at the gym is only part of the plan. You must also focus on your nutrition.
 
 
Be sure you are registering for class every day using the FitGrid app. Directions on how to do this are below! Please see your coach or a manager if you have any questions!
 
 
 
MyZones are on sale this week for $99! See a manager for details!

 

Week 1 Nutrition

WEEKLY REPORT

Let us know how you are doing!

Four Convenient gym locations

Andover
2246 Bunker Lake Blvd NW #205, Andover, MN 55304

Blaine
1510 109th Ave NE #160, Blaine, MN 55449

Shoreview
1037 County Hwy 96, Shoreview, MN 55126

Plymouth
3900 Vinewood Ln N, Plymouth, MN 55441