{"id":342,"date":"2025-10-21T13:35:37","date_gmt":"2025-10-21T13:35:37","guid":{"rendered":"https:\/\/www.defensemwr.com\/hqc-fort-belvoir\/?page_id=342"},"modified":"2025-10-21T13:35:38","modified_gmt":"2025-10-21T13:35:38","slug":"free-fitness-center-downloads","status":"publish","type":"page","link":"https:\/\/www.defensemwr.com\/hqc-fort-belvoir\/free-fitness-center-downloads\/","title":{"rendered":"Free Fitness Center Downloads"},"content":{"rendered":"<style>.kb-row-layout-id342_277ab2-cf > .kt-row-column-wrap{align-content:start;}:where(.kb-row-layout-id342_277ab2-cf > .kt-row-column-wrap) > .wp-block-kadence-column{justify-content:start;}.kb-row-layout-id342_277ab2-cf > .kt-row-column-wrap{column-gap:20px;row-gap:var(--global-kb-gap-md, 2rem);max-width:var( --global-content-width, 1480px );padding-left:var(--global-content-edge-padding);padding-right:var(--global-content-edge-padding);padding-top:var(--global-kb-spacing-xxl, 5rem);padding-right:var(--global-kb-spacing-sm, 1.5rem);padding-bottom:0px;padding-left:var(--global-kb-spacing-sm, 1.5rem);}.kb-row-layout-id342_277ab2-cf > .kt-row-column-wrap > div:not(.added-for-specificity){grid-column:initial;}.kb-row-layout-id342_277ab2-cf > .kt-row-column-wrap{grid-template-columns:repeat(3, minmax(0, 1fr));}.kb-row-layout-id342_277ab2-cf > .kt-row-layout-overlay{opacity:0.30;}@media all and (max-width: 1024px){.kb-row-layout-id342_277ab2-cf > .kt-row-column-wrap > div:not(.added-for-specificity){grid-column:initial;}}@media all and (max-width: 1024px){.kb-row-layout-id342_277ab2-cf > .kt-row-column-wrap{grid-template-columns:repeat(3, minmax(0, 1fr));}}@media all and (max-width: 767px){.kb-row-layout-id342_277ab2-cf > .kt-row-column-wrap > div:not(.added-for-specificity){grid-column:initial;}.kb-row-layout-id342_277ab2-cf > .kt-row-column-wrap{grid-template-columns:minmax(0, 1fr);}}<\/style><div class=\"kb-row-layout-wrap kb-row-layout-id342_277ab2-cf alignnone has-theme-palette8-background-color kt-row-has-bg wp-block-kadence-rowlayout\"><div class=\"kt-row-column-wrap kt-has-3-columns kt-row-layout-equal kt-tab-layout-inherit kt-mobile-layout-row kt-row-valign-top kt-inner-column-height-full kb-theme-content-width\">\n<style>.kadence-column342_1f6bc5-cf > .kt-inside-inner-col{display:flex;}.kadence-column342_1f6bc5-cf > .kt-inside-inner-col{padding-top:60px;padding-right:40px;padding-bottom:60px;padding-left:40px;}.kadence-column342_1f6bc5-cf > .kt-inside-inner-col{min-height:512px;}.kadence-column342_1f6bc5-cf > .kt-inside-inner-col,.kadence-column342_1f6bc5-cf > .kt-inside-inner-col:before{border-top-left-radius:10px;border-top-right-radius:10px;border-bottom-right-radius:10px;border-bottom-left-radius:10px;}.kadence-column342_1f6bc5-cf > .kt-inside-inner-col{column-gap:var(--global-kb-gap-sm, 1rem);}.kadence-column342_1f6bc5-cf > .kt-inside-inner-col{flex-direction:column;justify-content:flex-end;}.kadence-column342_1f6bc5-cf > .kt-inside-inner-col > .aligncenter{width:100%;}.kt-row-column-wrap > .kadence-column342_1f6bc5-cf{align-self:flex-end;}.kt-inner-column-height-full:not(.kt-has-1-columns) > .wp-block-kadence-column.kadence-column342_1f6bc5-cf{align-self:auto;}.kt-inner-column-height-full:not(.kt-has-1-columns) > .wp-block-kadence-column.kadence-column342_1f6bc5-cf > .kt-inside-inner-col{flex-direction:column;justify-content:flex-end;}.kadence-column342_1f6bc5-cf > .kt-inside-inner-col{background-image:url('https:\/\/www.defensemwr.com\/hqc-fort-belvoir\/wp-content\/uploads\/AdobeStock_691963350-scaled.jpeg');background-size:cover;background-position:26% 40%;background-attachment:scroll;background-repeat:no-repeat;}.kadence-column342_1f6bc5-cf > .kt-inside-inner-col:before{opacity:0.5;background-color:var(--global-palette3, #1A202C);}.kadence-column342_1f6bc5-cf, .kadence-column342_1f6bc5-cf h1, .kadence-column342_1f6bc5-cf h2, .kadence-column342_1f6bc5-cf h3, .kadence-column342_1f6bc5-cf h4, .kadence-column342_1f6bc5-cf h5, .kadence-column342_1f6bc5-cf h6{color:var(--global-palette9, #ffffff);}.kadence-column342_1f6bc5-cf{position:relative;}@media all and (max-width: 1024px){.kadence-column342_1f6bc5-cf > .kt-inside-inner-col{padding-top:40px;padding-right:20px;padding-bottom:40px;padding-left:20px;flex-direction:column;justify-content:flex-end;}}@media all and (max-width: 1024px){.kt-row-column-wrap > .kadence-column342_1f6bc5-cf{align-self:flex-end;}}@media all and (max-width: 1024px){.kt-inner-column-height-full:not(.kt-has-1-columns) > .wp-block-kadence-column.kadence-column342_1f6bc5-cf{align-self:auto;}}@media all and (max-width: 1024px){.kt-inner-column-height-full:not(.kt-has-1-columns) > .wp-block-kadence-column.kadence-column342_1f6bc5-cf > .kt-inside-inner-col{flex-direction:column;justify-content:flex-end;}}@media all and (max-width: 767px){.kt-row-column-wrap > .kadence-column342_1f6bc5-cf{align-self:flex-end;}.kt-inner-column-height-full:not(.kt-has-1-columns) > .wp-block-kadence-column.kadence-column342_1f6bc5-cf{align-self:auto;}.kt-inner-column-height-full:not(.kt-has-1-columns) > .wp-block-kadence-column.kadence-column342_1f6bc5-cf > .kt-inside-inner-col{flex-direction:column;justify-content:flex-end;}.kadence-column342_1f6bc5-cf > .kt-inside-inner-col{flex-direction:column;justify-content:flex-end;}}<\/style>\n<div class=\"wp-block-kadence-column kadence-column342_1f6bc5-cf kb-section-has-overlay\"><div class=\"kt-inside-inner-col\"><style>.wp-block-kadence-advancedheading.kt-adv-heading342_7f2dad-ae, .wp-block-kadence-advancedheading.kt-adv-heading342_7f2dad-ae[data-kb-block=\"kb-adv-heading342_7f2dad-ae\"]{margin-bottom:40px;font-size:3rem;font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading342_7f2dad-ae mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading342_7f2dad-ae[data-kb-block=\"kb-adv-heading342_7f2dad-ae\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading342_7f2dad-ae img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading342_7f2dad-ae[data-kb-block=\"kb-adv-heading342_7f2dad-ae\"] img.kb-inline-image{width:150px;vertical-align:baseline;}@media all and (max-width: 1024px){.wp-block-kadence-advancedheading.kt-adv-heading342_7f2dad-ae, .wp-block-kadence-advancedheading.kt-adv-heading342_7f2dad-ae[data-kb-block=\"kb-adv-heading342_7f2dad-ae\"]{font-size:2rem;}}<\/style>\n<h2 class=\"kt-adv-heading342_7f2dad-ae wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading342_7f2dad-ae\">4 Week Beginner-Exercise Program<\/h2>\n\n\n<style>.wp-block-kadence-advancedheading.kt-adv-heading342_7ec48f-d7, .wp-block-kadence-advancedheading.kt-adv-heading342_7ec48f-d7[data-kb-block=\"kb-adv-heading342_7ec48f-d7\"]{margin-bottom:40px;font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading342_7ec48f-d7 mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading342_7ec48f-d7[data-kb-block=\"kb-adv-heading342_7ec48f-d7\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading342_7ec48f-d7 img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading342_7ec48f-d7[data-kb-block=\"kb-adv-heading342_7ec48f-d7\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<p class=\"kt-adv-heading342_7ec48f-d7 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading342_7ec48f-d7\">Goals: Strength, Mobility, Cardiovascular Foundation<\/p>\n\n\n<style>.wp-block-kadence-advancedbtn.kb-btns342_3771af-6e{gap:var(--global-kb-gap-xs, 0.5rem );justify-content:flex-start;align-items:center;}.kt-btns342_3771af-6e .kt-button{font-weight:normal;font-style:normal;}.kt-btns342_3771af-6e .kt-btn-wrap-0{margin-right:5px;}.wp-block-kadence-advancedbtn.kt-btns342_3771af-6e .kt-btn-wrap-0 .kt-button{color:#555555;border-color:#555555;}.wp-block-kadence-advancedbtn.kt-btns342_3771af-6e .kt-btn-wrap-0 .kt-button:hover, .wp-block-kadence-advancedbtn.kt-btns342_3771af-6e .kt-btn-wrap-0 .kt-button:focus{color:#ffffff;border-color:#444444;}.wp-block-kadence-advancedbtn.kt-btns342_3771af-6e .kt-btn-wrap-0 .kt-button::before{display:none;}.wp-block-kadence-advancedbtn.kt-btns342_3771af-6e .kt-btn-wrap-0 .kt-button:hover, .wp-block-kadence-advancedbtn.kt-btns342_3771af-6e .kt-btn-wrap-0 .kt-button:focus{background:#444444;}<\/style>\n<div class=\"wp-block-kadence-advancedbtn kb-buttons-wrap kb-btns342_3771af-6e\"><style>ul.menu .wp-block-kadence-advancedbtn .kb-btn342_842921-08.kb-button{width:initial;}.wp-block-kadence-advancedbtn .kb-btn342_842921-08.kb-button{color:var(--global-palette4, #2D3748);background:var(--global-palette9, #ffffff);text-transform:uppercase;}.wp-block-kadence-advancedbtn .kb-btn342_842921-08.kb-button:hover, .wp-block-kadence-advancedbtn .kb-btn342_842921-08.kb-button:focus{color:var(--global-palette9, #ffffff);}<\/style><a class=\"kb-button kt-button button kb-btn342_842921-08 kt-btn-size-standard kt-btn-width-type-auto kb-btn-global-inherit  kt-btn-has-text-true kt-btn-has-svg-false  wp-block-button__link wp-block-kadence-singlebtn\" href=\"https:\/\/www.defensemwr.com\/hqc-fort-belvoir\/wp-content\/uploads\/4-Week-Beginner-Exercise-Program-1.pdf\" target=\"_blank\" rel=\"noreferrer noopener\"><span class=\"kt-btn-inner-text\">Download<\/span><\/a><\/div>\n<\/div><\/div>\n\n\n<style>.kadence-column342_86daf1-81 > .kt-inside-inner-col{display:flex;}.kadence-column342_86daf1-81 > .kt-inside-inner-col{padding-top:60px;padding-right:40px;padding-bottom:60px;padding-left:40px;}.kadence-column342_86daf1-81 > .kt-inside-inner-col{min-height:512px;}.kadence-column342_86daf1-81 > .kt-inside-inner-col,.kadence-column342_86daf1-81 > .kt-inside-inner-col:before{border-top-left-radius:10px;border-top-right-radius:10px;border-bottom-right-radius:10px;border-bottom-left-radius:10px;}.kadence-column342_86daf1-81 > .kt-inside-inner-col{column-gap:var(--global-kb-gap-sm, 1rem);}.kadence-column342_86daf1-81 > .kt-inside-inner-col{flex-direction:column;justify-content:flex-end;}.kadence-column342_86daf1-81 > .kt-inside-inner-col > .aligncenter{width:100%;}.kt-row-column-wrap > .kadence-column342_86daf1-81{align-self:flex-end;}.kt-inner-column-height-full:not(.kt-has-1-columns) > .wp-block-kadence-column.kadence-column342_86daf1-81{align-self:auto;}.kt-inner-column-height-full:not(.kt-has-1-columns) > .wp-block-kadence-column.kadence-column342_86daf1-81 > .kt-inside-inner-col{flex-direction:column;justify-content:flex-end;}.kadence-column342_86daf1-81 > .kt-inside-inner-col{background-image:url('https:\/\/www.defensemwr.com\/hqc-fort-belvoir\/wp-content\/uploads\/AdobeStock_303278340-scaled.jpeg');background-size:cover;background-position:center center;background-attachment:scroll;background-repeat:no-repeat;}.kadence-column342_86daf1-81 > .kt-inside-inner-col:before{opacity:0.5;background-color:var(--global-palette3, #1A202C);}.kadence-column342_86daf1-81, .kadence-column342_86daf1-81 h1, .kadence-column342_86daf1-81 h2, .kadence-column342_86daf1-81 h3, .kadence-column342_86daf1-81 h4, .kadence-column342_86daf1-81 h5, .kadence-column342_86daf1-81 h6{color:var(--global-palette9, #ffffff);}.kadence-column342_86daf1-81{position:relative;}@media all and (max-width: 1024px){.kadence-column342_86daf1-81 > .kt-inside-inner-col{padding-top:40px;padding-right:20px;padding-bottom:40px;padding-left:20px;flex-direction:column;justify-content:flex-end;}}@media all and (max-width: 1024px){.kt-row-column-wrap > .kadence-column342_86daf1-81{align-self:flex-end;}}@media all and (max-width: 1024px){.kt-inner-column-height-full:not(.kt-has-1-columns) > .wp-block-kadence-column.kadence-column342_86daf1-81{align-self:auto;}}@media all and (max-width: 1024px){.kt-inner-column-height-full:not(.kt-has-1-columns) > .wp-block-kadence-column.kadence-column342_86daf1-81 > .kt-inside-inner-col{flex-direction:column;justify-content:flex-end;}}@media all and (max-width: 767px){.kt-row-column-wrap > .kadence-column342_86daf1-81{align-self:flex-end;}.kt-inner-column-height-full:not(.kt-has-1-columns) > .wp-block-kadence-column.kadence-column342_86daf1-81{align-self:auto;}.kt-inner-column-height-full:not(.kt-has-1-columns) > .wp-block-kadence-column.kadence-column342_86daf1-81 > .kt-inside-inner-col{flex-direction:column;justify-content:flex-end;}.kadence-column342_86daf1-81 > .kt-inside-inner-col{flex-direction:column;justify-content:flex-end;}}<\/style>\n<div class=\"wp-block-kadence-column kadence-column342_86daf1-81 kb-section-has-overlay\"><div class=\"kt-inside-inner-col\"><style>.wp-block-kadence-advancedheading.kt-adv-heading342_b353bc-ff, .wp-block-kadence-advancedheading.kt-adv-heading342_b353bc-ff[data-kb-block=\"kb-adv-heading342_b353bc-ff\"]{margin-bottom:40px;font-size:3rem;font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading342_b353bc-ff mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading342_b353bc-ff[data-kb-block=\"kb-adv-heading342_b353bc-ff\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading342_b353bc-ff img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading342_b353bc-ff[data-kb-block=\"kb-adv-heading342_b353bc-ff\"] img.kb-inline-image{width:150px;vertical-align:baseline;}@media all and (max-width: 1024px){.wp-block-kadence-advancedheading.kt-adv-heading342_b353bc-ff, .wp-block-kadence-advancedheading.kt-adv-heading342_b353bc-ff[data-kb-block=\"kb-adv-heading342_b353bc-ff\"]{font-size:2rem;}}<\/style>\n<h2 class=\"kt-adv-heading342_b353bc-ff wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading342_b353bc-ff\">4 Week Intermediate Exercise Program<\/h2>\n\n\n<style>.wp-block-kadence-advancedheading.kt-adv-heading342_ca0b48-b5, .wp-block-kadence-advancedheading.kt-adv-heading342_ca0b48-b5[data-kb-block=\"kb-adv-heading342_ca0b48-b5\"]{margin-bottom:40px;font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading342_ca0b48-b5 mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading342_ca0b48-b5[data-kb-block=\"kb-adv-heading342_ca0b48-b5\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading342_ca0b48-b5 img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading342_ca0b48-b5[data-kb-block=\"kb-adv-heading342_ca0b48-b5\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<p class=\"kt-adv-heading342_ca0b48-b5 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading342_ca0b48-b5\">Goals: Strength, Mobility, Cardiovascular Improvements<\/p>\n\n\n<style>.wp-block-kadence-advancedbtn.kb-btns342_73d8f2-fe{gap:var(--global-kb-gap-xs, 0.5rem );justify-content:flex-start;align-items:center;}.kt-btns342_73d8f2-fe .kt-button{font-weight:normal;font-style:normal;}.kt-btns342_73d8f2-fe .kt-btn-wrap-0{margin-right:5px;}.wp-block-kadence-advancedbtn.kt-btns342_73d8f2-fe .kt-btn-wrap-0 .kt-button{color:#555555;border-color:#555555;}.wp-block-kadence-advancedbtn.kt-btns342_73d8f2-fe .kt-btn-wrap-0 .kt-button:hover, .wp-block-kadence-advancedbtn.kt-btns342_73d8f2-fe .kt-btn-wrap-0 .kt-button:focus{color:#ffffff;border-color:#444444;}.wp-block-kadence-advancedbtn.kt-btns342_73d8f2-fe .kt-btn-wrap-0 .kt-button::before{display:none;}.wp-block-kadence-advancedbtn.kt-btns342_73d8f2-fe .kt-btn-wrap-0 .kt-button:hover, .wp-block-kadence-advancedbtn.kt-btns342_73d8f2-fe .kt-btn-wrap-0 .kt-button:focus{background:#444444;}<\/style>\n<div class=\"wp-block-kadence-advancedbtn kb-buttons-wrap kb-btns342_73d8f2-fe\"><style>ul.menu .wp-block-kadence-advancedbtn .kb-btn342_1dcec5-ab.kb-button{width:initial;}.wp-block-kadence-advancedbtn .kb-btn342_1dcec5-ab.kb-button{color:var(--global-palette4, #2D3748);background:var(--global-palette9, #ffffff);text-transform:uppercase;}.wp-block-kadence-advancedbtn .kb-btn342_1dcec5-ab.kb-button:hover, .wp-block-kadence-advancedbtn .kb-btn342_1dcec5-ab.kb-button:focus{color:var(--global-palette9, #ffffff);}<\/style><a class=\"kb-button kt-button button kb-btn342_1dcec5-ab kt-btn-size-standard kt-btn-width-type-auto kb-btn-global-inherit  kt-btn-has-text-true kt-btn-has-svg-false  wp-block-button__link wp-block-kadence-singlebtn\" href=\"https:\/\/www.defensemwr.com\/hqc-fort-belvoir\/wp-content\/uploads\/4-Week-Intermediate-Program.pdf\"><span class=\"kt-btn-inner-text\">Download<\/span><\/a><\/div>\n<\/div><\/div>\n\n\n<style>.kadence-column342_32c1ad-1a > .kt-inside-inner-col{display:flex;}.kadence-column342_32c1ad-1a > .kt-inside-inner-col{padding-top:60px;padding-right:40px;padding-bottom:60px;padding-left:40px;}.kadence-column342_32c1ad-1a > .kt-inside-inner-col{min-height:512px;}.kadence-column342_32c1ad-1a > .kt-inside-inner-col,.kadence-column342_32c1ad-1a > .kt-inside-inner-col:before{border-top-left-radius:10px;border-top-right-radius:10px;border-bottom-right-radius:10px;border-bottom-left-radius:10px;}.kadence-column342_32c1ad-1a > .kt-inside-inner-col{column-gap:var(--global-kb-gap-sm, 1rem);}.kadence-column342_32c1ad-1a > .kt-inside-inner-col{flex-direction:column;justify-content:flex-end;}.kadence-column342_32c1ad-1a > .kt-inside-inner-col > .aligncenter{width:100%;}.kt-row-column-wrap > .kadence-column342_32c1ad-1a{align-self:flex-end;}.kt-inner-column-height-full:not(.kt-has-1-columns) > .wp-block-kadence-column.kadence-column342_32c1ad-1a{align-self:auto;}.kt-inner-column-height-full:not(.kt-has-1-columns) > .wp-block-kadence-column.kadence-column342_32c1ad-1a > .kt-inside-inner-col{flex-direction:column;justify-content:flex-end;}.kadence-column342_32c1ad-1a > .kt-inside-inner-col{background-image:url('https:\/\/www.defensemwr.com\/hqc-fort-belvoir\/wp-content\/uploads\/AdobeStock_259709983.jpeg');background-size:cover;background-position:76% 38%;background-attachment:scroll;background-repeat:no-repeat;}.kadence-column342_32c1ad-1a > .kt-inside-inner-col:before{opacity:0.5;background-color:var(--global-palette3, #1A202C);}.kadence-column342_32c1ad-1a, .kadence-column342_32c1ad-1a h1, .kadence-column342_32c1ad-1a h2, .kadence-column342_32c1ad-1a h3, .kadence-column342_32c1ad-1a h4, .kadence-column342_32c1ad-1a h5, .kadence-column342_32c1ad-1a h6{color:var(--global-palette9, #ffffff);}.kadence-column342_32c1ad-1a{position:relative;}@media all and (max-width: 1024px){.kadence-column342_32c1ad-1a > .kt-inside-inner-col{padding-top:40px;padding-right:20px;padding-bottom:40px;padding-left:20px;flex-direction:column;justify-content:flex-end;}}@media all and (max-width: 1024px){.kt-row-column-wrap > .kadence-column342_32c1ad-1a{align-self:flex-end;}}@media all and (max-width: 1024px){.kt-inner-column-height-full:not(.kt-has-1-columns) > .wp-block-kadence-column.kadence-column342_32c1ad-1a{align-self:auto;}}@media all and (max-width: 1024px){.kt-inner-column-height-full:not(.kt-has-1-columns) > .wp-block-kadence-column.kadence-column342_32c1ad-1a > .kt-inside-inner-col{flex-direction:column;justify-content:flex-end;}}@media all and (max-width: 767px){.kt-row-column-wrap > .kadence-column342_32c1ad-1a{align-self:flex-end;}.kt-inner-column-height-full:not(.kt-has-1-columns) > .wp-block-kadence-column.kadence-column342_32c1ad-1a{align-self:auto;}.kt-inner-column-height-full:not(.kt-has-1-columns) > .wp-block-kadence-column.kadence-column342_32c1ad-1a > .kt-inside-inner-col{flex-direction:column;justify-content:flex-end;}.kadence-column342_32c1ad-1a > .kt-inside-inner-col{flex-direction:column;justify-content:flex-end;}}<\/style>\n<div class=\"wp-block-kadence-column kadence-column342_32c1ad-1a kb-section-has-overlay\"><div class=\"kt-inside-inner-col\"><style>.wp-block-kadence-advancedheading.kt-adv-heading342_52f6d2-18, .wp-block-kadence-advancedheading.kt-adv-heading342_52f6d2-18[data-kb-block=\"kb-adv-heading342_52f6d2-18\"]{margin-bottom:40px;font-size:3rem;font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading342_52f6d2-18 mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading342_52f6d2-18[data-kb-block=\"kb-adv-heading342_52f6d2-18\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading342_52f6d2-18 img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading342_52f6d2-18[data-kb-block=\"kb-adv-heading342_52f6d2-18\"] img.kb-inline-image{width:150px;vertical-align:baseline;}@media all and (max-width: 1024px){.wp-block-kadence-advancedheading.kt-adv-heading342_52f6d2-18, .wp-block-kadence-advancedheading.kt-adv-heading342_52f6d2-18[data-kb-block=\"kb-adv-heading342_52f6d2-18\"]{font-size:2rem;}}<\/style>\n<h2 class=\"kt-adv-heading342_52f6d2-18 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading342_52f6d2-18\">Foam Rolling<\/h2>\n\n\n<style>.wp-block-kadence-advancedheading.kt-adv-heading342_c306da-e7, .wp-block-kadence-advancedheading.kt-adv-heading342_c306da-e7[data-kb-block=\"kb-adv-heading342_c306da-e7\"]{margin-bottom:40px;font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading342_c306da-e7 mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading342_c306da-e7[data-kb-block=\"kb-adv-heading342_c306da-e7\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading342_c306da-e7 img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading342_c306da-e7[data-kb-block=\"kb-adv-heading342_c306da-e7\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<p class=\"kt-adv-heading342_c306da-e7 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading342_c306da-e7\">Myofascial Lines and Foam Rolling<\/p>\n\n\n<style>.wp-block-kadence-advancedbtn.kb-btns342_a5fcf1-c4{gap:var(--global-kb-gap-xs, 0.5rem );justify-content:flex-start;align-items:center;}.kt-btns342_a5fcf1-c4 .kt-button{font-weight:normal;font-style:normal;}.kt-btns342_a5fcf1-c4 .kt-btn-wrap-0{margin-right:5px;}.wp-block-kadence-advancedbtn.kt-btns342_a5fcf1-c4 .kt-btn-wrap-0 .kt-button{color:#555555;border-color:#555555;}.wp-block-kadence-advancedbtn.kt-btns342_a5fcf1-c4 .kt-btn-wrap-0 .kt-button:hover, .wp-block-kadence-advancedbtn.kt-btns342_a5fcf1-c4 .kt-btn-wrap-0 .kt-button:focus{color:#ffffff;border-color:#444444;}.wp-block-kadence-advancedbtn.kt-btns342_a5fcf1-c4 .kt-btn-wrap-0 .kt-button::before{display:none;}.wp-block-kadence-advancedbtn.kt-btns342_a5fcf1-c4 .kt-btn-wrap-0 .kt-button:hover, .wp-block-kadence-advancedbtn.kt-btns342_a5fcf1-c4 .kt-btn-wrap-0 .kt-button:focus{background:#444444;}<\/style>\n<div class=\"wp-block-kadence-advancedbtn kb-buttons-wrap kb-btns342_a5fcf1-c4\"><style>ul.menu .wp-block-kadence-advancedbtn .kb-btn342_611378-86.kb-button{width:initial;}.wp-block-kadence-advancedbtn .kb-btn342_611378-86.kb-button{color:var(--global-palette4, #2D3748);background:var(--global-palette9, #ffffff);text-transform:uppercase;}.wp-block-kadence-advancedbtn .kb-btn342_611378-86.kb-button:hover, .wp-block-kadence-advancedbtn .kb-btn342_611378-86.kb-button:focus{color:var(--global-palette9, #ffffff);}<\/style><a class=\"kb-button kt-button button kb-btn342_611378-86 kt-btn-size-standard kt-btn-width-type-auto kb-btn-global-inherit  kt-btn-has-text-true kt-btn-has-svg-false  wp-block-button__link wp-block-kadence-singlebtn\" href=\"https:\/\/www.defensemwr.com\/hqc-fort-belvoir\/wp-content\/uploads\/Foam-Rolling.pdf\"><span class=\"kt-btn-inner-text\">DOWnload<\/span><\/a><\/div>\n<\/div><\/div>\n\n<\/div><\/div>\n\n<style>.kb-row-layout-id342_10b520-d7 > .kt-row-column-wrap{align-content:start;}:where(.kb-row-layout-id342_10b520-d7 > .kt-row-column-wrap) > .wp-block-kadence-column{justify-content:start;}.kb-row-layout-id342_10b520-d7 > .kt-row-column-wrap{column-gap:20px;row-gap:var(--global-kb-gap-md, 2rem);max-width:var( --global-content-width, 1480px );padding-left:var(--global-content-edge-padding);padding-right:var(--global-content-edge-padding);padding-top:var(--global-kb-spacing-xxl, 5rem);padding-right:var(--global-kb-spacing-sm, 1.5rem);padding-bottom:0px;padding-left:var(--global-kb-spacing-sm, 1.5rem);}.kb-row-layout-id342_10b520-d7 > .kt-row-column-wrap > div:not(.added-for-specificity){grid-column:initial;}.kb-row-layout-id342_10b520-d7 > .kt-row-column-wrap{grid-template-columns:repeat(3, minmax(0, 1fr));}.kb-row-layout-id342_10b520-d7 > .kt-row-layout-overlay{opacity:0.30;}@media all and (max-width: 1024px){.kb-row-layout-id342_10b520-d7 > .kt-row-column-wrap > div:not(.added-for-specificity){grid-column:initial;}}@media all and (max-width: 1024px){.kb-row-layout-id342_10b520-d7 > .kt-row-column-wrap{grid-template-columns:repeat(3, minmax(0, 1fr));}}@media all and (max-width: 767px){.kb-row-layout-id342_10b520-d7 > .kt-row-column-wrap > div:not(.added-for-specificity){grid-column:initial;}.kb-row-layout-id342_10b520-d7 > .kt-row-column-wrap{grid-template-columns:minmax(0, 1fr);}}<\/style><div class=\"kb-row-layout-wrap kb-row-layout-id342_10b520-d7 alignnone has-theme-palette8-background-color kt-row-has-bg wp-block-kadence-rowlayout\"><div class=\"kt-row-column-wrap kt-has-3-columns kt-row-layout-equal kt-tab-layout-inherit kt-mobile-layout-row kt-row-valign-top kt-inner-column-height-full kb-theme-content-width\">\n<style>.kadence-column342_1bfa5a-04 > .kt-inside-inner-col{display:flex;}.kadence-column342_1bfa5a-04 > .kt-inside-inner-col{padding-top:60px;padding-right:40px;padding-bottom:60px;padding-left:40px;}.kadence-column342_1bfa5a-04 > .kt-inside-inner-col{min-height:512px;}.kadence-column342_1bfa5a-04 > .kt-inside-inner-col,.kadence-column342_1bfa5a-04 > .kt-inside-inner-col:before{border-top-left-radius:10px;border-top-right-radius:10px;border-bottom-right-radius:10px;border-bottom-left-radius:10px;}.kadence-column342_1bfa5a-04 > .kt-inside-inner-col{column-gap:var(--global-kb-gap-sm, 1rem);}.kadence-column342_1bfa5a-04 > .kt-inside-inner-col{flex-direction:column;justify-content:flex-end;}.kadence-column342_1bfa5a-04 > .kt-inside-inner-col > .aligncenter{width:100%;}.kt-row-column-wrap > .kadence-column342_1bfa5a-04{align-self:flex-end;}.kt-inner-column-height-full:not(.kt-has-1-columns) > .wp-block-kadence-column.kadence-column342_1bfa5a-04{align-self:auto;}.kt-inner-column-height-full:not(.kt-has-1-columns) > .wp-block-kadence-column.kadence-column342_1bfa5a-04 > .kt-inside-inner-col{flex-direction:column;justify-content:flex-end;}.kadence-column342_1bfa5a-04 > .kt-inside-inner-col{background-image:url('https:\/\/www.defensemwr.com\/hqc-fort-belvoir\/wp-content\/uploads\/AdobeStock_1677805049-scaled.jpeg');background-size:cover;background-position:39% 52%;background-attachment:scroll;background-repeat:no-repeat;}.kadence-column342_1bfa5a-04 > .kt-inside-inner-col:before{opacity:0.5;background-color:var(--global-palette3, #1A202C);}.kadence-column342_1bfa5a-04, .kadence-column342_1bfa5a-04 h1, .kadence-column342_1bfa5a-04 h2, .kadence-column342_1bfa5a-04 h3, .kadence-column342_1bfa5a-04 h4, .kadence-column342_1bfa5a-04 h5, .kadence-column342_1bfa5a-04 h6{color:var(--global-palette9, #ffffff);}.kadence-column342_1bfa5a-04{position:relative;}@media all and (max-width: 1024px){.kadence-column342_1bfa5a-04 > .kt-inside-inner-col{padding-top:40px;padding-right:20px;padding-bottom:40px;padding-left:20px;flex-direction:column;justify-content:flex-end;}}@media all and (max-width: 1024px){.kt-row-column-wrap > .kadence-column342_1bfa5a-04{align-self:flex-end;}}@media all and (max-width: 1024px){.kt-inner-column-height-full:not(.kt-has-1-columns) > .wp-block-kadence-column.kadence-column342_1bfa5a-04{align-self:auto;}}@media all and (max-width: 1024px){.kt-inner-column-height-full:not(.kt-has-1-columns) > .wp-block-kadence-column.kadence-column342_1bfa5a-04 > .kt-inside-inner-col{flex-direction:column;justify-content:flex-end;}}@media all and (max-width: 767px){.kt-row-column-wrap > .kadence-column342_1bfa5a-04{align-self:flex-end;}.kt-inner-column-height-full:not(.kt-has-1-columns) > .wp-block-kadence-column.kadence-column342_1bfa5a-04{align-self:auto;}.kt-inner-column-height-full:not(.kt-has-1-columns) > .wp-block-kadence-column.kadence-column342_1bfa5a-04 > .kt-inside-inner-col{flex-direction:column;justify-content:flex-end;}.kadence-column342_1bfa5a-04 > .kt-inside-inner-col{flex-direction:column;justify-content:flex-end;}}<\/style>\n<div class=\"wp-block-kadence-column kadence-column342_1bfa5a-04 kb-section-has-overlay\"><div class=\"kt-inside-inner-col\"><style>.wp-block-kadence-advancedheading.kt-adv-heading342_bafc1d-96, .wp-block-kadence-advancedheading.kt-adv-heading342_bafc1d-96[data-kb-block=\"kb-adv-heading342_bafc1d-96\"]{margin-bottom:40px;font-size:3rem;font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading342_bafc1d-96 mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading342_bafc1d-96[data-kb-block=\"kb-adv-heading342_bafc1d-96\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading342_bafc1d-96 img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading342_bafc1d-96[data-kb-block=\"kb-adv-heading342_bafc1d-96\"] img.kb-inline-image{width:150px;vertical-align:baseline;}@media all and (max-width: 1024px){.wp-block-kadence-advancedheading.kt-adv-heading342_bafc1d-96, .wp-block-kadence-advancedheading.kt-adv-heading342_bafc1d-96[data-kb-block=\"kb-adv-heading342_bafc1d-96\"]{font-size:2rem;}}<\/style>\n<h2 class=\"kt-adv-heading342_bafc1d-96 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading342_bafc1d-96\">High Protein Meal Plan<\/h2>\n\n\n<style>.wp-block-kadence-advancedheading.kt-adv-heading342_c911bf-c2, .wp-block-kadence-advancedheading.kt-adv-heading342_c911bf-c2[data-kb-block=\"kb-adv-heading342_c911bf-c2\"]{margin-bottom:40px;font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading342_c911bf-c2 mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading342_c911bf-c2[data-kb-block=\"kb-adv-heading342_c911bf-c2\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading342_c911bf-c2 img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading342_c911bf-c2[data-kb-block=\"kb-adv-heading342_c911bf-c2\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<p class=\"kt-adv-heading342_c911bf-c2 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading342_c911bf-c2\">7-day Meal Plan Workbook<\/p>\n\n\n<style>.wp-block-kadence-advancedbtn.kb-btns342_33f5c2-7a{gap:var(--global-kb-gap-xs, 0.5rem );justify-content:flex-start;align-items:center;}.kt-btns342_33f5c2-7a .kt-button{font-weight:normal;font-style:normal;}.kt-btns342_33f5c2-7a .kt-btn-wrap-0{margin-right:5px;}.wp-block-kadence-advancedbtn.kt-btns342_33f5c2-7a .kt-btn-wrap-0 .kt-button{color:#555555;border-color:#555555;}.wp-block-kadence-advancedbtn.kt-btns342_33f5c2-7a .kt-btn-wrap-0 .kt-button:hover, .wp-block-kadence-advancedbtn.kt-btns342_33f5c2-7a .kt-btn-wrap-0 .kt-button:focus{color:#ffffff;border-color:#444444;}.wp-block-kadence-advancedbtn.kt-btns342_33f5c2-7a .kt-btn-wrap-0 .kt-button::before{display:none;}.wp-block-kadence-advancedbtn.kt-btns342_33f5c2-7a .kt-btn-wrap-0 .kt-button:hover, .wp-block-kadence-advancedbtn.kt-btns342_33f5c2-7a .kt-btn-wrap-0 .kt-button:focus{background:#444444;}<\/style>\n<div class=\"wp-block-kadence-advancedbtn kb-buttons-wrap kb-btns342_33f5c2-7a\"><style>ul.menu .wp-block-kadence-advancedbtn .kb-btn342_2de205-39.kb-button{width:initial;}.wp-block-kadence-advancedbtn .kb-btn342_2de205-39.kb-button{color:var(--global-palette4, #2D3748);background:var(--global-palette9, #ffffff);text-transform:uppercase;}.wp-block-kadence-advancedbtn .kb-btn342_2de205-39.kb-button:hover, .wp-block-kadence-advancedbtn .kb-btn342_2de205-39.kb-button:focus{color:var(--global-palette9, #ffffff);}<\/style><a class=\"kb-button kt-button button kb-btn342_2de205-39 kt-btn-size-standard kt-btn-width-type-auto kb-btn-global-inherit  kt-btn-has-text-true kt-btn-has-svg-false  wp-block-button__link wp-block-kadence-singlebtn\" href=\"https:\/\/www.defensemwr.com\/hqc-fort-belvoir\/wp-content\/uploads\/High-Protein-Meal-Plan.pdf\"><span class=\"kt-btn-inner-text\">Download<\/span><\/a><\/div>\n<\/div><\/div>\n\n\n<style>.kadence-column342_702393-0f > .kt-inside-inner-col{display:flex;}.kadence-column342_702393-0f > .kt-inside-inner-col{padding-top:60px;padding-right:40px;padding-bottom:60px;padding-left:40px;}.kadence-column342_702393-0f > .kt-inside-inner-col{min-height:512px;}.kadence-column342_702393-0f > .kt-inside-inner-col,.kadence-column342_702393-0f > .kt-inside-inner-col:before{border-top-left-radius:10px;border-top-right-radius:10px;border-bottom-right-radius:10px;border-bottom-left-radius:10px;}.kadence-column342_702393-0f > .kt-inside-inner-col{column-gap:var(--global-kb-gap-sm, 1rem);}.kadence-column342_702393-0f > .kt-inside-inner-col{flex-direction:column;justify-content:flex-end;}.kadence-column342_702393-0f > .kt-inside-inner-col > .aligncenter{width:100%;}.kt-row-column-wrap > .kadence-column342_702393-0f{align-self:flex-end;}.kt-inner-column-height-full:not(.kt-has-1-columns) > .wp-block-kadence-column.kadence-column342_702393-0f{align-self:auto;}.kt-inner-column-height-full:not(.kt-has-1-columns) > .wp-block-kadence-column.kadence-column342_702393-0f > .kt-inside-inner-col{flex-direction:column;justify-content:flex-end;}.kadence-column342_702393-0f > .kt-inside-inner-col{background-image:url('https:\/\/www.defensemwr.com\/hqc-fort-belvoir\/wp-content\/uploads\/AdobeStock_480650396-scaled.jpeg');background-size:cover;background-position:center center;background-attachment:scroll;background-repeat:no-repeat;}.kadence-column342_702393-0f > .kt-inside-inner-col:before{opacity:0.5;background-color:var(--global-palette3, #1A202C);}.kadence-column342_702393-0f, .kadence-column342_702393-0f h1, .kadence-column342_702393-0f h2, .kadence-column342_702393-0f h3, .kadence-column342_702393-0f h4, .kadence-column342_702393-0f h5, .kadence-column342_702393-0f h6{color:var(--global-palette9, #ffffff);}.kadence-column342_702393-0f{position:relative;}@media all and (max-width: 1024px){.kadence-column342_702393-0f > .kt-inside-inner-col{padding-top:40px;padding-right:20px;padding-bottom:40px;padding-left:20px;flex-direction:column;justify-content:flex-end;}}@media all and (max-width: 1024px){.kt-row-column-wrap > .kadence-column342_702393-0f{align-self:flex-end;}}@media all and (max-width: 1024px){.kt-inner-column-height-full:not(.kt-has-1-columns) > .wp-block-kadence-column.kadence-column342_702393-0f{align-self:auto;}}@media all and (max-width: 1024px){.kt-inner-column-height-full:not(.kt-has-1-columns) > .wp-block-kadence-column.kadence-column342_702393-0f > .kt-inside-inner-col{flex-direction:column;justify-content:flex-end;}}@media all and (max-width: 767px){.kt-row-column-wrap > .kadence-column342_702393-0f{align-self:flex-end;}.kt-inner-column-height-full:not(.kt-has-1-columns) > .wp-block-kadence-column.kadence-column342_702393-0f{align-self:auto;}.kt-inner-column-height-full:not(.kt-has-1-columns) > .wp-block-kadence-column.kadence-column342_702393-0f > 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class=\"kt-divider\"\/><\/div><\/div>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>4 Week Beginner-Exercise Program Goals: Strength, Mobility, Cardiovascular Foundation 4 Week Intermediate Exercise Program Goals: Strength, Mobility, Cardiovascular Improvements Foam Rolling Myofascial Lines and Foam Rolling High Protein Meal Plan 7-day Meal Plan Workbook OFFICE STRETCHING Stretching 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