Stop Using One-Size-Fits All Fitness Programs!2020 changed our accessibility to modes of fitness, as well as our exercise habits, but surprisingly, businesses haven’t done much to adapt to these changes. Trainers are flooding the Internet with written fitness plans or 30 day recorded fitness sessions of all styles, but when has a one-size-fits-all approach to [...]
Warm-up: 5:00 of related tissue work, then 2 Sets of 5/5 PVC figure 8's 20 PVC overhead squats Body Work: Strict press: 4x6-8 Reps, rest 90 seconds between sets DB lateral/front raises: 4x20 Reps, rest 90 seconds between sets DB bent over rear delt flys: 4x20 Reps, rest 90 seconds between sets DB press: 4x10 Reps, rest [...]
Today is a Rest Day for the program! Follow This Video To Recover!
Today is an Active Recovery Day! For 45-60:00 Get some light cardio in of your choice, preferably outside. Recovery: Rest Day Recovery
Warm-up: 3 Sets 150 Meter row 10/10 High Kicks Thoracic warm-up 15 Second pec stretch Body Work 1) Box squats: 3 x 15 Reps, Rest 2-3 mins between sets 2) Bulgarian Split squats: 4x10 Reps per leg, 1 min rest between legs 2 min rest between sets 3) Abductor machine: 4x20 Reps, rest 90 seconds between 4) Machine [...]
Warm-up: Hit about 5 Min of related tissue work, then: 15 PVC pass throughs 15 Push-up walk outs 15 Pike ups Body Work: Bench Press 4x15 Reps, rest 90 seconds between Db incline bench press: 4x12 Reps, rest 90 seconds between Db flys or peck dec fly: 4x20 Reps, superset with next movement Push ups 4x failure Core [...]
Warm-up: 2 Sets 12/12 Single leg hip thrusts 15 Meter high knee 15 Meter butt kicks 8/8 PVC figure 8's Body Work: Dumbbell curl: 4x20 Reps ( 10 per arm) rest 90 seconds between sets EZ bar curl 20-15-10-8 Reps, rest 90 seconds between sets Rope attachment cable curl: 4x12 Reps, rest 90 seconds between sets Dumbbell Skull crushers: [...]
Warm up: 2x 10 Inch worms 10 Hip Hurdles aka Over fence 10 Lunge with twist then 5:00 - Easy run Workout: 20:00 AMRAP (as many rounds as possible) 5-10-15-20-25 Strict pull up Burpee box jump overs Recovery: Chest, Shoulders and Spine
Warm-Up: 3 Sets 10 Over under with arms 10 Touch downs 3 Wall walks to handstand 200m run Body Work: Deadlift: 5 x3 Reps, rest 3 mins between sets Narrow grip lat pull downs: 5x5 Reps, (hold at bottom for 5 seconds) rest 90 seconds between sets Seated cable low row: 5x10 Reps, rest 90 seconds between sets [...]
Today is a Rest Day for the program! Follow This Video To Recover!
Today is an Active Recovery Day! For 45-60:00 Get some light cardio in of your choice, preferably outside. Recovery: Rest Day Recovery
Warm-up: 3 Sets 8 Touchdowns 8 pull-ups 8 hollow rocks :30 run in place jump ropes Body Work: Seated barbell press: 4x6-8 Reps, rest 90 seconds between sets Lateral DB raises: 4x20 Reps, rest 90 seconds between sets DB front raises: 4x20 Reps, rest 90 seconds between sets DB bent over rear delt flys: 4x20 Reps, rest 90 seconds [...]
