People come in many shapes and sizes. When I work with a client, I factor in their abilities, limitations, and goals into an individualized routine. No two hours of my day are ever the same, and I don't believe in doing the same two workouts (ever). I like to keep the body guessing as well as constantly improving. While I use my own classification system to decide who gets what exercises, briankellyfitness.com was created to empower people of all levels with sound training programs and loads of exercise variety, no matter what your age or fitness level is.

I have grouped the workouts into the following main categories:

Beginner: For individuals with little or no exercise experience or for those just getting back into the gym after an extended layoff.

Intermediate: For healthy individuals with moderate experience. These workouts require a little more gym knowledge and have more sets and reps than the beginner routines have.

Advanced: The workouts in this section are for experienced lifters used to high volume workloads. While a typical beginner routine may have 7-10 different exercises in a session, these may have up to 15 different exercises and as many as 40 sets in them (and session length should be an hour or less). Make no mistake, a good exercise routine is one that challenges you. I would never consider giving this type of routine to someone with little or no recent experience in the gym. They simply don't need it. Also, you may try one of these routines and think it's not that bad. After all, I don't prescribe the weights you use on my website. Keep in mind, when I give a routine like this to my clients, every set is done with perfect form AND a challenging weight WITH minimal rest.

Athlete: While you may think of athletes as advanced, I use these workouts to prioritize power, speed and agility. Concepts like this cannot be developed with minimal rest. Each set should be done at full potential and I wouldn't rush an athlete into a big movement until I feel they are ready for it. Most of these exercises are compound (multi-joint) movements that use many body parts are one time. Most movements are standing and with dumbbells or barbells and require a lot of range of motion in the shoulders, lower back and hips.

Plyometrics: This section has a variety of explosive rebounding type exercises and calisthenics becoming more and more popular with amateur and professional athletes. I would only recommend this type of training for those who already have perfect form on the basic motions and no joint injuries of any kind. For example, many exercise professionals like to see a client squat with a bar loaded with their bodyweight (with perfect form) prior to learning jump squats.

At Home Routines: Tend to be more for beginners with minimal equipment. Typically, a couple sets of dumbbells, a stability ball, an aerobic step platform and some bands are all you need.

Cardio Routines: We have treadmill and elliptical routines of varying time intervals. Every machine is different and fluctuates in degrees of tension and settings, but these routines are example patterns that you could modify into any workout. I would recommend using a heart rate monitor throughout these routines. For more info on cardio training by heart rate click here.

The workouts posted on my website are for (apparently) healthy adults. I do recommend seeing a physician prior to beginning a new workout regimen. While I do work with young athletes on a regular basis, I do not feel it is responsible for me as a trainer to post those workouts. There are simply too many factors and liabilities I couldn't possibly account for. I have elected to post a rehab section for those with a nagging joint and generalized minor pain. This is not to say I am a physician. I trust you will use those routines after being examined and cleared to exercise by a physician. In this section I have included stretches and basic rehab type exercises I have used on clients with success that came to me with minor issues.