FIT FOR
ACTION
Build Muscle - Get Stronger
Improve Capacity - Manage Recovery.
Build Muscle. Get Stronger. Improve Capacity. Manage Recovery.
Perfect for busy professionals, combatives athletes, runners, cyclists, and anyone who wants to be ready for anything life throws at them.
Build Muscle & Strength, Improve Capacity,
Manage Recovery
Perfect for busy professionals, combatives athletes, runners, cyclists, and anyone who wants to be ready for anything life throws at them.
Why FFA?
Strength + Power + Capacity
Build explosive strength that carries into everything you do
Time Efficient + Expert Design
4 strategic sessions/week for sustainable progress without the burnout
Train To Perform, Not Just Lift
FFA supports your lifestyle - on the mat, trail, field, or recreational sport
Build Muscle Smarter After 40 - Without Breaking Down Your Body
Discover the proven strategies to build strength, gain lean muscle, and stay injury-free as you age. This free guide (PDF) is your blueprint for sustainable progress — tailored for active men and women who want results without the burnout.
What You'll Get
4 workouts/week + ongoing monthly programming
Exercise demos, instructions, and Rx in app
Conditioning built for work capacity & CV output
Stability, balance, mobility integrated
Flexibility for schedule adjustments
Progress tracking + assessments inside app
Private FFA coaching community (not FB)
What You'll Get
4 workouts/week + ongoing monthly programming
Exercise demos, instructions, and Rx in app
Conditioning built for work capacity & CV output
Stability, balance, & mobility integrated
Flexibility for schedule adjustments
Progress tracking + assessments inside app
Private FFA coaching community (not FB)
Who's It For?
You want to improve performance and prevent burnout
You train hard but also play hard outside the gym
You're tired of cookie-cutter programs that beat you up and ignore recovery
You want real coaching and sustainable results
Start Free. Get Results.
10 days FREE!
Just $35/month after trial
Cancel anytime
Start Free - Get Results
10 days FREE!
Just $35/month after trial
Cancel anytime
Virtual Coaching Options
We’ve helped hundreds of busy professionals just like you gain clarity, take action, and achieve lasting results through our personalized coaching approach.
Customized training and nutrition guidance tailored to your goals. Get expert-designed workout programming and dedicated nutrition support to elevate your performance and results.
A comprehensive approach to optimize your health, nutrition, and overall lifestyle. Includes personalized analysis, in-depth mapping, and ongoing coaching support for real, lasting change.
REAL RESULTS, REAL PEOPLE
At Red Dot Fitness, our personalized coaching helps you break through plateaus and achieve lasting change. Start today.
Working with Ryan has been life-changing. I started with chronic pain and now feeling stronger, more confident, and better equipped to handle everyday life. His support and guidance made all the difference.
Sara K.
The RDF coaches customized everything to my needs and made it fun and sustainable. The best part is the supportive community. Real people making real progress together every day.
Rob G.
Frequently Asked Questions
Want to get started but have a few questions
What equipment do I need?
Required Equipment:
✔️ Barbell + Plates
✔️ Squat Rack
✔️ AdjustableBench
✔️ Pull-Up Bar
✔️ Trap Bar
✔️ Dumbbells/Kettlebells
✔️ Bands &/or Cables
✔️ Med Balls
✔️ Bike Erg, Row Erg, OR Ski Erg (user choice)
✔️ Heart Rate Monitor
Valuable Additions If Available
🔑 Dip/Pull-Up Belt
🔑 Safety Squat Bar
🔑 Plyo Boxes or Steps
🔑 GHD
🔑 Sand Bags
How are the workouts structured?
Wkt 1 Dynamic-Day: Focus = Power + Strength (Alactic), Emphasis = Lower, Movement Emphasis = Pull + Push
Wkt 2 Max Effort-Day: Focus = Strength (Anaerobic), Emphasis = Upper, Movement Emphasis = Push + Pull
Wkt 3 Repetition-Day: Focus = Strength + Endurance (Aerobic), Emphasis = Lower + Upper, Movement Emphasis Pull + Push
Wkt 4 Repetition-Day: Focus = Strength (Anaerobic), Emphasis = Lower + Upper, Movement Emphasis = Pull +
Intensity for each day = *Moderate - Hard
Capacity work for each day = Row/Bike/Ski/*Run/Medley (user choice)
What should my fitness level be to start?
Fit For Action is built for the intermediate to advanced exerciser. A solid foundation of movement and strength will suit you well to reap the rewards of what this program offers.
Those that need to build those fundamentals should start with the RDF STRONG program - our most popular foundational strength and muscle building program. This 16 week done for you program can be found at - https://reddotfitness.net/rdfstrong 💪🏽
What if I miss a workout?
Not a problem! We already took care of that for you. Fit For Action is flexible. Missing a workout doesn't mean you'll miss out on results. Just, stay as consistent as possible and pick up where you left off on the occasion life, work, or whatever gets in the way.
What kind of coaching will I receive?
Coaching is what we've been doing for 25+ years and we love doing it. Fit For Action gives you direct access to your coach right in the app. Simply message us privately with any questions or concerns and we'll promptly hit you back. Additionally, you'll be getting regular coaching content from us on what to expect in your upcoming workouts, tips for maximizing your time and efficiency, and how get the results you want and need without over, or under, doing it. You shouldn't feel like your alone in your journey and we promise you won't be📲
Frequently Asked Questions
Want to get started but have a few questions
What equipment do I need?
Required Equipment:
✔️ Barbell + Plates
✔️ Squat Rack
✔️ Adjustable Bench
✔️ Pull-Up Bar
✔️ Trap Bar
✔️ Dumbbells/Kettlebells
✔️ Bands &/or Cables
✔️ Med Balls
✔️ Bike Erg, Row Erg, OR Ski Erg (user choice)
Valuable Additions If Available
🔑 Dip/Pull-Up Belt
🔑 Safety Squat Bar
🔑 Plyo Boxes or Steps
🔑 GHD
🔑 Sand Bags
How are the workouts structured?
Wkt 1 Dynamic & Max Effort-Day: Focus = Power + Strength (Alactic), Emphasis = Lower, Movement Emphasis = Pull + Push
Wkt 2 Max Effort-Day: Focus = Strength (Anaerobic), Emphasis = Upper, Movement Emphasis = Push + Pull
Wkt 3 Repetition-Day: Focus = Strength + Endurance (Aerobic), Emphasis = Lower + Upper, Movement Emphasis = Pull + Push
Wkt 4 Repetition-Day: Focus = Strength (Anaerobic), Emphasis = Lower + Upper, Movement Emphasis = Push + Pull
Intensity for each day = *Moderate - Hard
Capacity work for each day = Row/Bike/Ski/*Run/Medley (user choice)
What should my fitness level be to start?
Fit For Action is built for the intermediate to advanced exerciser. A solid foundation of movement and strength will suit you well to reap the rewards of what this program offers.
Those that need to build those fundamentals should start with the RDF STRONG program - our most popular foundational strength and muscle building program. This 16 week done for you program can be found at - https://reddotfitness.net/rdfstrong 💪🏽
What if I miss a workout?
Not a problem! We already took care of that for you. Fit For Action is flexible. Missing a workout doesn't mean you'll miss out on results. Just stay as consistent as possible and pick up where you left off on the occasion life, work, or whatever gets in the way.
What kind of coaching will I receive?
Coaching is what we've been doing for 25+ years and we love doing it. Fit For Action gives you direct access to your coach right in the app. Simply message us privately with any questions or concerns and we'll promptly hit you back. Additionally, you'll be getting regular coaching content from us on what to expect in your upcoming workouts, tips for maximizing your time and efficiency, and how get the results you want and need without over, or under, doing it. You shouldn't feel like you"re alone in your journey and we promise you won't be 💪🏽
Common Concerns
"I know what to do... I just can't stay consistent."
That’s precisely why we provide individual assistance and support.
You’ll have a coach in your corner keeping you on track — no more falling off after week 2.
"I'm way too busy for long workouts."
Good. Our programs are built for real life.
Get in, get results, and get back to your day — with workouts that fit your schedule.
"I’ve tried programs before and nothing stuck."
This isn’t another cookie-cutter plan.
We tailor everything to you — your goals, your body, your lifestyle.
That’s exactly what we help with.
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