A 90-day workout plan is a three-month fitness and diet plan that aims to get people in shape. The goal is to build muscle, enhance endurance and establish healthy eating habits. During the first month of the program, individuals should do body-weight exercises that are performed to failure. Performing these sets to failure builds endurance. Pushups, sit ups, dips, squats, lunges and pull-ups are great beginner exercises.
During the second month of the program, Oxygen Magazine states that individuals should incorporate resistance bands and plyometrics into the workout. Resistance bands allow free range of motion and varied intensity that provides an incredible workout. Plyometric workouts require bursts of energy that use natural motions of the body to increase muscle tone.
The third month of a 90-day workout program incorporates free weight exercises, high-intensity cardio, plyometrics and resistance bands throughout each workout. Most workouts use dumbbells to increase balance, stability, strength and range of motion. Cardio includes sprints and distance runs that keep the body from getting comfortable.
Program followers should find an eating plan that meets their caloric needs and aids in building muscle. Women should consume 1500-1800 calories per day, while men should aim for 2000-2200 calories per day.