Included in this FREE 3-Day Burn: 1. Lower Body Workout 2. Upper Body Workout 3. HIIT Workout. 3 Day FREE Full Body Burn
|
|
|
- Gyles Barrett
- 5 years ago
- Views:
Transcription
1 Included in this FREE 3-Day Burn: 1. Lower Body Workout 2. Upper Body Workout 3. HIIT Workout 3 Day FREE Full Body Burn
2 Thank you for subscribing! This 3-Day Body Burn is a glimpse into some of my favorite ways to MOVE-- there is much more to come very soon! The MOVE SWEAT SHRED (MSS) GUIDE was created to help push myself (and now others) to the next level of fitness. I felt that the workout plans I had completed in the past left me wanting to give a little more effort and specificity towards my goals in order to get results I could be proud of. This 8-week cut is designed based on the proven benefits of circuit training (combining different movements in sequence for maximum results). While it is geared towards those who are already comfortable in the gym and have a basis of fitness knowledge, it can be customized to benefit ANY fitness level in a gym or at home. The combination of resistance training (weights), plyometrics (explosive jumping movements), bodyweight exercises and cardio keep your body guessing and help push through plateaus. There may be days you cannot finish an entire workout--that s FINE! Much better to be pushing your body and unable to finish than to breeze through a workout that does not challenge and change you.
3 If you stick to this plan, you will: build lean, tight muscle (resistance training) burn excess fat (plyometric/hiit combinations) Increase aerobic capacity (cardio) Coming soon... While this is just a small taste of my training style, the MOVE SWEAT SHRED guide is complete with 5 prescribed resistance workouts a week as well as cardio recommendations in the form of LISS (low intensity steady state), moderate intensity, and HIIT (high intensity interval training). Exercise video library to be used for reference if needed For those interested in pairing workouts with nutrition coaching in the form of Macros, I will be offering 8-week custom plans in January. These 8 weeks are designed to equip you with the tools necessary to be independent and confident understanding calculating, customizing and counting macros to fit your individual and specific goals while have the flexibility to enjoy foods without fear or guesswork. To stay updated on the FULL 8-Week Guide and/or healthy eating tips with an emphasis on tracking macros, follow me on my website, monthly newsletter, and on Instagram.
4 Lower Body Warm-up 3x Total 15 Heel Tap Squat Jumps 10 Pause Squats (hold 3 seconds at bottom) Circuit 1 (2x Total) 12 Reverse Lunges Each Leg (10-15 lb Dumbbells) 20 Squat to Overhead Press (10-15 lb Dumbbells) 12 Kettlebell Sumo Squats Kettle- or Barbell (HEAVY) 20 In-Out Jump Squat w/ Medicine Ball or Dumbbell (10 lbs)
5 Lower Body (Continued) Circuit 2 (2x Total) 15 Step-ups (each leg) (8-15 lb Dumbbells) 25 Alternating Box Steps with Hop 15 Hip Thrusts (Heavy barbell lbs) 10 Sit to Squat Jump on Low Bench/Box 15 Sit to Squat on Low Bench/Box (Barbell or lb DB's) Burnout 3x (no rest) ' Jump Squats 12 Med Ball Wall Toss 12 Burpees
6 Upper Body Circuit 1 (2x Total) 1st Mini Circuit (2x back to back ) 10 Shoulder Press to Inward Rotation 2nd Mini Circuit (1x) 15 Push-ups 15 Chest Press 10 Upright Rows 20 Bench Jumps 10 Lateral Raises 3rd Mini (cardio) Circuit (1x) 15 Burpees 15 Weighted Jumping Jacks 50 Butt Kickers
7 Upper Body (Continued) Circuit 2 (1x ONLY) 1st Mini Circuit (2x back to back) 2nd Mini Circuit (2x back to back ) 12 Skull Crushers 10 Reverse Lunge to Single Arm Press 10 Tricep Cable Pushdown 12 Bicep Curls 10 Tricep Kickback 12 External (Wide) Bicep Curls 3rd Mini (burner) Circuit (2x back to back) (each) Narrow Grip, Natural, Wide Grip, Bicep Curls 12 Shoulder Press (HEAVY) CARDIO 15 Minutes Cardio (Your Choice) 10 Full-Range DB Circles
8 HIIT (High Intensity Interval Training) CIRCUIT One Circuit (Repeat 3x) 3 Minutes your choice of: Stairmaster (level 13) Treadmill (Level 8) Jump Rope TRY TO INCREASE SPEED EACH ROUND 20 Sit to Squat (low box or bench) 30 Skater Lunges 12 Bosu Burpees (or regular) Lateral Bosu Ball Lunges (with plate extension) 10 Push-ups 30 Seconds Rest
HOLIDAY FITNESS CHALLENGE BROUGHT TO YOU BY
4 WEEK HOLIDAY FITNESS CHALLENGE BROUGHT TO YOU BY FOREWORD Pressed for time this holiday season? Don t skip the gym! I have workouts that will keep you fit year-round. These workouts combine strength-training
Plyometric box Stability ball Kettlebells Mat
COACH ASHLEY S WORKOUTS DAYS 1-30 Equipment needed this month: Dumbbells Barbell Weight plates Flat bench Resistance bands Plyometric box Stability ball Kettlebells Mat Optional if you have access: Cable
EXAMPLE OF A SCHEDULE FOR PHASE 1
G E T T I N G S T A R T E D DAYS Each phase of the program has workout days. Repeat the workout days without skipping a day. For example, in phase 1, after day 4, your next workout would be day 1 again.
Zanna Van Dijk s Legacy St. Regis Maldives Workout
Zanna Van Dijk s Legacy St. Regis Maldives Workout Warming Up It is essential that prior to any of the workouts you warm up and cool down appropriately. Here is an example warm up routine you could complete
WEEK 1 - WORKOUT 1: Hams/Quads/Calves (Monday)
WEEK 1 - WORKOUT 1: Hams/Quads/Calves (Monday) A Barbell Back Squat 3 5 3-0-1-0 2 min B Leg Press Super-Set 10 Feet Low & Together. 3 20 3-0-1-0 2 min C Seated Leg Extensions 6 20 + 3-0-1-0 60 sec D Seated
&START&DATE:&& & NAME:&& & HEIGHT:& & WEIGHT:& & 24 DAY CHALLENGE
&START&DATE:&& & NAME:&& & HEIGHT:& & 24 DAY CHALLENGE WEIGHT:& & && &&&&END&DATE:&& & NAME:&& & HEIGHT:& & 24 DAY CHALLENGE WEIGHT:& & && Welcome to the first day of your new fun, fit lifestyle, the first
EXERCISE SETS REPS WEIGHT REST. Warm Up with: Push Ups 1 set reps Body Weight none. ...lbs 90 sec Bent Over Barbell Row. 12 reps.
SECTION TITLE SECTION TITLE DAY xx TOTAL BODY DURATION: 40-45 MIN. Warm Up with: Push Ups 1 set 10-20 reps none Flat Bench Press 3 sets Bent Over Barbell Row Seated Military Press Standing Barbell Shrugs
Fitness101 Intermediate to Advanced Plan.
Fitness101 Intermediate to Advanced Plan www.sleekgeek.co.za THE FITNESS 101 SLEEKGEEK 8-WEEK TRANSFORMATION PLAN LEVEL: INTERMEDIATE TO ADVANCED INTRODUCTION Welcome to our Fitness 101 8-Week Transformation
6 WEEK CHALLENGE AT HOME WORKOUT PLAN SUGGESTED EQUIPMENT: RESISTANCE BAND TABLE OF CONTENTS LEGS CHEST/SHLDR/TRICEP BACK/BICEPS ABS
6 WEEK CHALLENGE AT HOME WORKOUT PLAN SUGGESTED EQUIPMENT: RESISTANCE BAND PROPER PLANNING PREVENTS POOR PERFORMANCE THIS IS DESIGNED TO BE FOR MAKING UP WORKOUTS/TRAVELING/ OR FILLING YOUR IN BETWEEN
POWERFIT PERSONALIZED TRAINING PROGRAM
POWERFIT PERSONALIZED TRAINING PROGRAM TYSON M DEC 16 - week cycle 8 WEEK TRAINING PLAN ABOUT YOU Your current health and fitness goals are to: Speed up metabolic rate MAINTAIN MAXIMUM MUSCLE MASS Compete
START HEALTH GET FIT IN LESS 2 WEEK GYM WORKOUT FOR BOTH MEN OR WOMEN
Stephen s Health and Fitness START HEALTH GET FIT IN LESS 2 WEEK GYM WORKOUT FOR BOTH MEN OR WOMEN 1 mins sprint on the treadmill 30 sec walk 1 min - 30 sec sprint 30 sec walk 1 min sprint Before Everyday
Welcome to the 21 Day Challenge!
Welcome to the 21 Day Challenge! WORKOUT PLAN: DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7 UPPER LOWER CARDIO DAY REST DAY UPPER DAY 8 DAY 9 DAY 10 DAY 11 DAY 12 DAY 13 DAY 14 UPPER LOWER CARDIO DAY REST
SPT January 2010 Training. This packet contains: Your SPT Training and Schedule Your Fitness Girl Workout Rear View Revival Gravity Tushy
SPT January 2010 Training This packet contains: Your SPT Training and Schedule Your Fitness Girl Workout Rear View Revival Gravity Tushy SAVAGE ONLINE PROGRAMS SPT JANUARY 2010 TRAINING PLEASE SEE BELOW
TRAINING PLAN FOR FEMALE FITNESS
TRAINING PLAN FOR FEMALE FITNESS We ve built a 30 day challenge built with all elements to help you get the results you re looking for. A program that s all inclusive of daily workouts, nutrition plans,
Copyright Notice. Disclaimer and/or Legal Notices. Full Body Workouts
Copyright Notice This information is for your personal use ONLY. You cannot distribute, copy, reproduce, or otherwise sell this product or information in any form whatsoever, including but not limited
This guide is intended as a reference only, not as a medical manual BY TFIT GYM LLC
This guide is intended as a reference only, not as a medical manual. The information given here is designed to help you make informed decisions about your health. It is not intended as a substitute for
4 x 15, 12, 10, 8 means ONE set of 15 followed by ONE set of 12 and so on. Do NOT perform 4 sets of all four repetitions FOUR times.
WORKOUT 2018 All Rights Reserved Created Exclusively for Bombshell Fitness by Shannon Dey SPECIAL INSTRUCTIONS When is noted, do not rest between exercises but rest 20-30 seconds after the is completed.
Day 1. Exercise Set 1 Rest Set 2 Rest Set 3 Rest Set 4 Rest. Bench Press. Inclined Dumbbell Press. Leg Curls. Single Leg Step Up (weighted)
1 2 IT S WEEK 8! Week 8 Day 1 Chest & Hamstrings Workout SUMMARY Strength We continue super set strength training for the final week of the challenge. 1 x chest and hamstrings 1 x back and shoulders 1
I m so pumped for you to jump right in, but first we need to go over a few key points of the workout portion of this challenge:
WORKOUTS Introduction You carry yourself a little differently when you train. You earned your body, you respect your body, and that kind of confidence sends a strong message on the value of selfworth and
PRODUCT DISCLOSURE RELEASE OF LIABILITY
TRAINING GUIDES PRODUCT DISCLOSURE RELEASE OF LIABILITY NOT FOR RESALE All digital products, ebooks, PDF downloads, resource material, videos, and online content are subject to copyright protection. Each
Sub Accessory: 15 Min - Incline Dumbbell Press (Neutral Grip) <> Dips <> Underhand Pull Downs: 4 x 8 <> 4 x AMRAP <> 4 X 15
Power Building phase 4 Everyday Movements Monday: 100 Ab Wheels Tuesday: 100 Band Crunches Wednesday: 75 Toes 2 Bar Thursday: 100 Ab Wheels Friday: 100 Exercise Ball Crunches Saturday: 100 Band Crunches
By Kevin Hensel Fit-4-Life, Inc. Cherry Hill, NJ Call/Text
By Kevin Hensel Fit-4-Life, Inc. Cherry Hill, NJ 08003 Call/Text 856-438-0323 Email: Kevin@fitlifeinc.com Hey gang, I have something very cool for you today I wanted to HOOK you up with something that
BLOCK 2. How to get started. Week 4-6. Make sure you learn the exercises first and have proper form.
Week 4-6 GERMAN HIGH VOLUME TRAINING 10 REPS PER SET TAKE YOUR TIME WITH YOUR REPS 10 SETS PER EXERCISE 1 MINUTE BREAKS IN BETWEEN EXERCISES BLOCK 2 How to get started Before you get started, familiarize
#40plusfitness Online Training: October 2017
#40plusfitness Online Training: October 2017 Are you building strong a strong foundation? If you ve been a member of this group for awhile, you ll have noticed that I m a big fan of planks, squats, rows
2 Equipment: Bosu Body Part(s): Legs. 5 Equipment: Bosu Body Part(s): Legs Level: Intermediate. Ski Circuit
Page 1 1 2 Warm up Bosu single leg balance 1) Warm yourself up progressively This workout is an all round strength and conditioning circuit to get you ready for the ski season. It combines balance, strength
SET 1 SET 2 SET 3 SET 4 SET5. Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
OPTIMIZE - WEEK 7 DAY 1 LOWER BODY SET 4 SET5 Leg Extensions 20 15 10 8 8 Squat Jumps 20 20 20 20 20 Calf Raises (seated) 20 20 20 20 20 Calf Raise (standing) 20 20 20 20 20 Lying Ham Curls 20 20 20 20
Transformation Blueprint: Phase 2
1 Transformation Blueprint: Phase 2 Planning: Plan your training split for the next 4 weeks. This is designed so you can perform all of the days in order back to back or with days of rest in between. You
HOLIDAY TRIMMINGS WORKOUTS
Carlos s FreeMotion Workout Warm up: 5-10 minutes Machine of your choice FreeMotion: (30 60 second break in between each set) Upper Body Chest: Three sets of 10 Standing single arm alternating chest press
Exercise Log GROUP A. Ball and Dumbbell Pullovers. Dumbbell Burpese with Upright Rows
Exercise Log Date (Day/Month/Year): Start Time: End Time: Name of Workout: Back, Shoulders, and Core Routine Body Parts Trained (Circle all that apply): Whole Body Chest Back Shoulders Legs Calves Biceps
CONTENTS. Disclaimer...c. Workout Guidelines... d. 10 Tips to Train Safe... e. Workout Log... f. Intro Beginner Intermediate...
CONTENTS INTRODUCTION Disclaimer...c Workout Guidelines... d 10 Tips to Train Safe.... e Workout Log... f WORKOUT PROGRAM Intro... 1 Beginner... 7 Intermediate... 14 Advanced - 2K3... 22 Expert - 2K4...
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Workout 1 Workout 2 Workout 1 Workout 2 Rest Workout 1 Rest
60 Day Workout Plan 1 Workout Schedule Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Workout 1 Workout 2 Workout 1 Workout 2 Rest Workout 1 Rest Summary of workouts Workout 1 Workout 2 1. Cardiovascular-Walking/Jogging
PHFit Workout Glossary MEMBERS ONLY
PHFit Workout Glossary MEMBERS ONLY 21s Bicep Curls: using dumbbells or barbell, start with weight at thighs like a regular bicep curl start position. Do 7 curls ½ way up. Then take the weight to shoulder
WARM UP STEP TOUCH F
WARM UP STEP TOUCH For a full-body warm up, stand with your feet about shoulderwidth apart. Step to the right with your right foot, and bring your left foot to meet it. Then quickly step to your left with
John Krasinski Workout Routine
John Krasinski Workout Routine Bonus PDF File By: Mike Romaine Copyright Notice No part of this report may be reproduced or transmitted in any form whatsoever, electronic, or mechanical, including photocopying,
TOP 30 Exercise Tutorials
TOP 30 Exercise Tutorials BACK EXERCISES Seated Cable Lat Pull-downs (underhand/narrow grip with handles) 1. Hook 2 handles to the highest setting of a cable/pulley machine, about 1 foot between the handles.
Supplements are to be used to improve performance in the gym and to enhance health on a day to day basis.
Workout Plans: - 3 Days per week weight training with 20 mins PWO SSC Cardio - 2 Days per week conditioning/hiit training - 2 Rest Day per week Nutrition Plans: Diet should consist of a lower carbohydrate
JOSHUA ZITTING S 8 WEEK SHRED TRAINING PLAN
JOSHUA ZITTING S 8 WEEK SHRED TRAINING PLAN Welcome To the Shred It s important to remember that solid planning is important while taking your fitness journey. This is why everything is laid out specifically
Number 4. Squats jumps for 30 seconds and a 10 second hold at the bottom 4 Rounds
2 Number 1. Jump rope and Mountain Climber 20 seconds of each 10 seconds to transition 5 times Number 2. Seal Jumping Jacks and Spiderman Mountain Climber 20 seconds of each 10 seconds to transition 5
Hannah & FITNESS MY FITNESS DIARY
Hannah & FITNESS MY FITNESS DIARY A SNEAKY PREVIEW Welcome to a taster of my upcoming fitness journal... In this preview you ll find a week worth of FREE workouts - all of which are my own, personal workouts.
Copyright 201 by Rob KIng
Copyright 201 by Rob KIng Copyright 201 by Rob King. All rights reserved. No part of this ebook may be reproduced or redistributed in whole or in part in any way by any means currently or as yet unknown
Copyright 2012 by Rob King. Copyright 2012 by Rob King. All rights reserved.
Copyright 202 by Rob King Copyright 202 by Rob King. All rights reserved. No part of this ebook may be reproduced or redistributed in whole or in part in any way by any means currently or as yet unknown
6 Week Accelerated Fat Loss Resistance Program
6 Week Accelerated Fat Loss Resistance Program A program that works B e y o n d F i t 1 0 2 P a r k L a n e -->You deserve to feel amazing. The next four weeks will push you further than you ve ever thought
Skinny to shredded: Workout Routines Skinny to shredded: Workout Routines By: Nicolas Cole
www.nicolascole.com Skinny to shredded: Workout Routines /nicolascole77 @nicolascole77 @nicolascole77 Skinny to shredded: Workout Routines 1 Skinny to shredded: Introduction So you want to get shredded?
Example Exercises. Connect. Phone:
Example Exercises Connect Phone: 540.413.0000 Email: Website: Facebook: Twitter: GripSling@gmail.com www.gripsling.com www.facebook.com/gripsling @GripSling Instructional workout videos available at www.gripsling.com.
Love Yourself Lean. Self-love approach to loving your body and your life
Love Yourself Lean Self-love approach to loving your body and your life Love Yourself Lean 5-Day Slim Down Workout Plan How To Use The Workout STEP 1 Schedule your workouts in advance. Before your busy
Exercise Log. Body Parts Trained (Circle all that apply): Whole Body Chest Back Shoulders Legs Calves Biceps Triceps Abs Other: GLUTES!!!
Exercise Log Date (Day/Month/Year): Start Time: End Time: Name of Workout: LOWER BODY (GLUTE) ROUTINE #2 Body Parts Trained (Circle all that apply): Whole Body Chest Back Shoulders Legs Calves Biceps Triceps
Reverse Lunge & Step Up Reverse Lunge & T-Bend Seated Curl Seated Curl and Tate Press Shoulder Press Shoulder Press &
1 Table of Contents Ab Wheel... 4 Alternate Dumbbell Press... 5 Bent Barbell Row... 6 Bent Dumbbell Row... 7 Bent Lateral Raise... 8 Bowler Squat... 9 Bulgarian Split Squat... 10 Bulgarian Split Squat
Swole Sisters 6-Week Program
Swole Sisters 6-Week Program What you are about to embark on is a six-week strength and conditioning program designed by women, for women, with the specific purpose of building lean muscle mass, losing
light cardio and dynamic stretching to properly prepare for training and prevent injury! Rest Back + Biceps + Shoulders Back + Biceps + Shoulders
COACH ASHLEY S WORKOUTS Equipment needed this month: Dumbbells Flat bench Resistance band(s) Optional if you have access: Cable machine machines (treadmill, stair climber, bike, etc.) DAYS 1-30 Remember:
w e e k s 1-4 The 8-Week Shape and Tone Program
w e e k s 1-4 The 8-Week Shape and Tone Program The 8-Week Shape and Tone Program Welcome to the 8-Week Shaping and Toning Program. If you just completed Four Weeks of Fat Blasting, congrats --- you are
Exercise Log. Body Parts Trained (Circle all that apply): Whole Body Chest Back Shoulders Legs Calves Biceps Triceps Abs Other:
Exercise Log Date (Day/Month/Year): Start Time: End Time: Name of Workout: Chest, Triceps, Shoulders, and Lower Body Routine Body Parts Trained (Circle all that apply): Whole Body Chest Back Shoulders
Instructions Functional Strength Workouts Do workouts 2 3 times per week alternating between Workout A and Workout B. For example, if you are working out 3 times per week, in week 1 you will do A,B,A,
Broly. workout Routine. Bonus PDF File. By: Mike Romaine
Broly workout Routine Bonus PDF File By: Mike Romaine Copyright Notice No part of this report may be reproduced or transmitted in any form whatsoever, electronic, or mechanical, including photocopying,
t H E w o LEVEL II r k o u t
t H E w o LEVEL II r k o u t DisclaimeR The contents of this program ( The Workout ) was prepared by Methods Of A Modern Male LLC. The information and program provided is designed to help individuals of
5 day workout routine
Workout Overview The following 5 day workout routine is based on a 5 day split. Using this routine, you will train one body part per day for duration of 5 days. This routine will allow you to maximize
Trenz Pruca - August 20, 2017
Trenz Pruca - August 20, 2017 LEANWITHSTYLE 1 Welcome to your 8-Week Workout Routine. Introduction This routine is meant to go hand in hand with your IIFYM Book, meaning that it is the perfect 1-2 punch
7 Workouts For Skinny Guys Who Want To Build Muscle. Contents. Introduction Full Body Workout (Beginners) How to use these workouts:...
Contents Introduction... 3 Full Body Workout (Beginners)... 5 How to use these workouts:... 5 Example Week:... 5 Workout 1: Full Body Workout...6 Workout 2: Full Body Workout...6 Workout 3: Full Body Workout...6
Beginner And Intermediate Workouts. (Updated for Weeks 4-7)
Beginner And Intermediate Workouts (Updated for Weeks 4-7) Workouts (All you Need is a set of Dumbbells) Level: Beginner Cardio: Suggested Cardio would be to go for a walk or some form of low impact cardiovascular
SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
OMEGA PHASE WEEK 1 WEEK 2 WEEK 3 WEEK 4 SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY (A) (A) (D) (D) (B) (B) (E) (E) (C) (C) (F) (F) WEEK 1 & 2 WORKOUT (A) Push Press 4 5+ 3 Minutes Weighted
Breakdown for the ICE Series
Breakdown for the ICE Series Boot Camp Circuit 45 m 427 cal Warm- up 6 m Workout 35 m Stretch 4 m Muscle Meltdown Biceps 15 m 116 cal Blizzard Blast 12 m 129 cal Icy Core 1 11 m 61 cal Basic Premixes:
Hypertrophy Workout Cycle
Hypertrophy Workout Cycle John Rusin Contributor EDITOR'S NOTE: Dr. John Rusin is not your run-of-the-mill physical therapist and coach. His vision and knowledge brings together highperformance strength
(770) City of Spring Hill 1 st 4 weeks Workout Program
(770)605-9786 City of Spring Hill 1 st 4 weeks Workout Program Monday: It s not where you begin that matters but where you finish that makes all the difference. *If you wear a fitness tracker move 10,000
4 x 20 of any exercise means: FOUR sets of TWENTY repetitions of the exercise
WORKOUT 2018 All Rights Reserved Created Exclusively for Bombshell Fitness by Shannon Dey SPECIAL INSTRUCTIONS When is noted, do not rest between exercises but rest 20-30 seconds after the is completed.
8-Week Body Transformation (Week 1 & 2) #JSohActive
8-Week Body Transformation (Week 1 & 2) #JSohActive WARM UP (5 10 Mins) 5-Minute Morning Stretches to Power Your Day (Video Link: https://youtu.be/epabz6dgapw) MONDAY, WEDNESDAY, FRIDAY (High Intensity)
LUPITA NYONG O WORKOUT ROUTINE
LUPITA NYONG O WORKOUT ROUTINE Bonus PDF File By: Mike Romaine Copyright Notice No part of this report may be reproduced or transmitted in any form whatsoever, electronic, or mechanical, including photocopying,
Day 1 Upper Body Workout
WEEK 15 Day 1 Upper Body Workout Level of difficulty Light Medium Hard Super 40 50 mins Exercise Set 1 Rest Set 2 Rest Set 3 Rest Set 4 Rest Bench Press Incline Dumbbell Press Incline Flys Lat Pull Down
#40plusfitness Online Training: November 2017
#40plusfitness Online Training: November 2017 Consistency and Progression If you were to ask me what I thought the most important skills to master with respect to fitness and nutrition, I d have to say
PART III STRUCTURAL WORK (same weight from week to week)
Hypertrophy Trainng Program 1 - Phase 2 by Christian Thibaudeau DAY 1 BENCH PATTERN PART 1 HIGH FREQUENCY STRENGTH Perform 3-5 sets of the exercises listed. None of these sets are maximal as they will
Joe Manganiello Workout Routine
Joe Manganiello Workout Routine Bonus PDF File By: Mike Romaine Copyright Notice No part of this report may be reproduced or transmitted in any form whatsoever, electronic, or mechanical, including photocopying,
Exercise Log. Name of Workout: Lower body, Shoulders, Back, and Core Routine
Exercise Log Date (Day/Month/Year): Start Time: End Time: Name of Workout: Lower body, Shoulders, Back, and Core Routine Body Parts Trained (Circle all that apply): Whole Body Chest Back Shoulders Legs
TE WERO.org. 12 week challenge. Week 1-4: training GUIDE
TE WERO.org 12 week challenge Week 1-4: training GUIDE HAUORA TRAINING PLAN IT'S TIME TO work it... Week 1-4 For the first four weeks, follow the routine exactly as it is laid out. If you have never worked
Dropset Training And HIIT By Shaun McGill
Dropset Training And HIIT By Shaun McGill Legal Disclaimer As a health and fitness professional with over 8 years experience in coaching people to great results I believe 100% in what I m sharing within
Quick Reference Guide and Log Sheets
Quick Reference Guide and Log Sheets Copyright ZamzowFitness, LLC. 0 ALL RIGHTS RESERVED Workout Schedule Day Day Day Day Day Day Day Week Day Day Day Day 4 Day 5 Day 6 Day 7 5-minute Phase Cardio Bursts
TRINITY FREE BIKINI BODY GUIDE GYM WORKOUT PROGRAMME
TRINITY FREE BIKINI BODY GUIDE GYM WORKOUT PROGRAMME 1 ATTENTION Train Eat Gain Ltd. accept no liability for any injury, loss or damage resulting from the diet or physical exercise recommendations given
Ryan gosling. workout Routine. Bonus PDF File. By: Mike Romaine
Ryan gosling workout Routine Bonus PDF File By: Mike Romaine Copyright Notice No part of this report may be reproduced or transmitted in any form whatsoever, electronic, or mechanical, including photocopying,
The Barbell, King of The Weight Room Part I
The Barbell, King of The Weight Room Part I The Power of the Barbell By Rich Ruffing Not everyone has access to a gym loaded with equipment. And not everyone has a decent home gym with any equipment. But
PROGRESSION MODEL WEEK 1 WEEK 2 WEEK 3 WEEK 4 BASE STRESS SHOCK PEAK D1 3 x 8 4 x 8 5 x 6 3 x 4 D2 3 x 8 4 x 8 5 x 6 3 x 4
Customized Performance Training by Christian Thibaudeau Program 1 Phase 1/3 DAY 1 SQUAT PATTERN PART 1 HIGH FREQUENCY STRENGTH Perform 3-5 sets of the exercises listed. None of these sets are maximal as
AT HOME PROGRAM TRAINING PLAN
AT HOME TRAINING PLAN DAY 1 Alternating Lunges 3 20 90 Sec Air Squats 5 30 90 Sec Wall Sit Squat 2 Max Time DAY 2 Skipping 3 100 90 Sec Plank super set with. 3 20 Sec Commandos 3 20 90 Sec. Alternative
THE STRENGTH WORKOUT FOR RUNNERS
THE H T G N E R ST T U O K R O W S R E N N U R FOR n a d r By Jo D M, l z t e D. M Runners love running. They don t like getting hurt. That s why it s so important for every runner to strength train. Strong,
8 WEEK BIKINI ABS WORKOUT PLAN
8 WEEK BIKINI ABS WORKOUT PLAN TABLE OF CONTENTS WEEK ONE..PAGES 2-3 WEEK TWO.....PAGES 4-5 WEEK THREE.....PAGES 6-7 WEEK FOUR.......PAGES 8-10 WEEK FIVE...PAGES 11-12 WEEK SIX.....PAGES 13-14 WEEK SEVEN...PAGES
Ultimate Fat Loss. Guidelines
Ultimate Fat Loss Guidelines This 8 week training program is meant to get you lean in the most efficient possible. Because of this, you ll essentially be doing 6 workouts per week. You can do 3 longer
Neuro- Shred Created by: Brenden Ostaszewski, CPT-ACSM
Neuro- Shred INTRODUTION: NEURO-SHRED Welcome to Neuro-Shred, a new and quick (4-week or 1 month) periodization type training program that will allow your muscles to look razor-sharp FAST! Neuro-Shred
Build Your Body Program: Phase 1
Build Your Body Program: Phase 1 Hello and welcome to the Build Your Body Program: Phase 1. Please ensure you have read the information below before you get started. This program is 1 of a 3-phase continuous
SCULPT SCULPT TRAINER LINDSEY S 6 WEEK FIT BODY SCULPT
SCULPT TRAINER LINDSEY S S T U O K R O W SCULPT 1 TABLE OF CONTENTS FIT BODY SCULPT WORKOUTS 03 06 11 16 23 24 Introduction Phase 1 Phase 2 Phase 3 Appendix 1 Appendix 2 2 INTRODUCTION I NTROD U C TION
kj apa Workout Routine
kj apa Workout Routine Bonus PDF File By: Mike Romaine Copyright Notice No part of this report may be reproduced or transmitted in any form whatsoever, electronic, or mechanical, including photocopying,
THE V-TAPER SOLUTION WORKOUT EXERCISE DESCRIPTIONS
THE V-TAPER SOLUTION WORKOUT EXERCISE DESCRIPTIONS This is the complete list of all the exercises of the V-Taper Solution workout program with full photographs and descriptions. Follow the instructions
Exercise Log. Body Parts Trained (Circle all that apply): Whole Body Chest Back Shoulders Legs Calves Biceps Triceps Abs Other:
Exercise Log Date (Day/Month/Year): Start Time: End Time: Name of Workout: Shoulder and Triceps Routine #1 Body Parts Trained (Circle all that apply): Whole Body Chest Back Shoulders Legs Calves Biceps
BUILD THE BODY OF A SUPERHERO
BUILD THE BODY OF A SUPERHERO FastFit Group Personal Training March 016 Program Design Superhero STRENGTH Workout Superhero CORE Workout Superhero CARDIO Workout Hip-Dominant Drop Set 1 TRX Bent-Knee Hip
5 Equipment: Bodyweight Body Part(s): Back Level: Intermediate
Page 1 1 2 Warm up Circuit 1) Warm yourself up progressively 1) A series of exercises performed with no rest in between. This workout is made up of mini circuits giving you a great full body workout and
Hello and thank you for downloading. The Womens Sample Plan. From. The Monthly Fitness Plan
Hello and thank you for downloading The Womens Sample Plan From The Monthly Fitness Plan We hope this download will give you an insight as to what it s like to be part of the Monthly Fitness Plan Team,
PART III STRUCTURAL WORK (same weight from week to week)
Customized Hypertrophy Training by Christian Thibaudeau Program 1 Phase 1/3 DAY 1 BENCH PATTERN PART 1 HIGH FREQUENCY STRENGTH Perform 3-5 sets of the exercises listed. None of these sets are maximal as
Day 1. Upper Body Push
Workout Guide Day 1 Upper Body Push Shoulder Press 3 10 45secs Chest press 3 10 45secs DB Push Press 3 15 45secs DB Bench Press 3 15 45secs Tricep Push Downs 3 20 45secs Rower 2x500m sprints (2min rest)
Day 1 Upper Body Exercise Sets Reps Rest
Workout Guide Day 1 Upper Body Exercise Sets Reps Rest Chest press 4 15 45secs lat pull down 4 15,12,12,10 45secs Shoulder press 4 12 45secs Barbell Push press 4 15 45secs Bicep curls 4 12 45secs Bike
BARATHEON BODY BUILDER
ZONE WORKOUTS BARATHEON BODY BUILDER ZONE 1 FREE WEIGHTS WARM UP WITH 10 MINS OF LIGHT CARDIO OF YOUR CHOICE BICEP CURLS Stand with your arms Use a 6-12 guide, if Repeat the movement Start by selecting
Zac Efron workout routine
Zac Efron workout routine Bonus PDF File By: Mike Romaine Copyright Notice No part of this report may be reproduced or transmitted in any form whatsoever, electronic, or mechanical, including photocopying,
Whole Body Strength Men
Whole Body Strength Men Whole Body Strength for Men Introduction This exercise routine is created for men and women with the goal of strengthening their overall body. Included in this workout are a range
8 sets of single arm dumbbell press, around 70% of 1RM for hypertrophy rep range (8-12 reps).
My Workout Split Below is the split I train 50 weeks per year. Every now and then, usually when I learn a new exercise and want to try it out, the odd thing here or there changes. I take a de-load period
STRENGTH TRAINING 101
STRENGTH TRAINING 101 What is Strength Training? Strength training is a type of physical activity that involves using resistance to induce muscular contractions which builds strength and size of skeletal
WORKOUT SCHEDULE. Copyright 2013 Scott A. Johnson
WORKOUT SCHEDULE Choose a workout track (beginner, intermediate or advanced) based on your overall fitness test results, current state of health and fitness goals. Beginners perform all 10 exercises for