Intro to Fitness Part 1

  • 8 September 2020
  • 2 replies




An introduction to all things movement and fitness! The aim of this program is to provide every student a foundation upon which they can develop their personal fitness or performance training.

We seek to cement proper mechanics through all of the fundamental human movements, begin to develop relative strength & mobility, while also introducing the concept of capacity.


Download the Full Program Guide Here for a syllabus & additional assessment materials!



  • 15 Total Lessons | 5 Sections of 3 Lessons
  • 30-45 minutes per Lesson
  • Concludes with Baseline Fitness Assessments


Lesson Format

Each lesson begins with a guided warm up, followed by movement education and technique work. Then, a workout is prescribed and explained in detail that reinforces the major education points of the day, while introducing elements of capacity and intensity.



Everyone! Grades 6-12. Anyone looking to get into fitness should begin with this fundamental program. Long term results come from setting a good foundation!



No formal requisites, open to all students!



Must Have:

PVC Pipe

Open Floor

"Run" option


Nice to Have:


Pull-Up bar (for assessment) 

Box/Bench (for modifying push-ups)

Bands/Foam rollers



Culminates in a final "assessment" of:

• 1 Mile Run (Aerobic capacity)

• 2 Min Burpee Test (Anaerobic Capacity)

• Push Up / Pull Up / Air Squat (Strength Capacity)

• Squat Therapy (Mobility)

• PLT4M MetCon (Overall Fitness)



2 replies

Above it is stated:

  1. Program is best performed in an instructor-led, class setting. Not “on their own”

We are in full virtual learning right now and we were planning on starting with FIT 101: Intro to Fitness.  We have very large classes (60+ students per teacher) is this the right program to be having them do at their homes on their own?  We plan to use the timestamp feature to help us see if they are completing the program vs. clicking.  We are brand new to PLT4M and we want to make sure we are starting with the right program.


Thanks for your help! 

Sara F.


Hi Sara, 


Great question! In the past we encouraged this program to be instructor lead because of our experiences working with those intro students. They often need that extra hand from a teacher like yourself! But to your question this program can absolutely be run via virtual and remote learning right now. 


We actually adapted the program so that our team of instructors are giving guided instructions throughout the lessons and videos, The time stamp idea you have is a great choice and option for making sure your students are getting things done! I think using Fit 101 will be a great fit for your large groups and lots of opportunities for the students to grow and learn from this excellent program. 


If you have more questions about running this program with your students remotely, please let us know, but best of luck and think you are on the right track!!