Strength Training Guide

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1 Strength Training Guide

2 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 without prior written permission from the author. The information presented in this work is by no way intended as Photo Credits Under Creative Commons Attribution 2.0: medical On bottom advice of all or pages, as a substitute photos courtesy for medical of petechons counseling. and Björn The information Söderqvist@Flickr should be used in conjunction with the guidance and care of your physician. Consult your physician before beginning this program as you would with any exercise and nutrition program. If you choose not to obtain the consent and/or work with your physician throughout the duration of this program, while using the recommendations in the program, you are agreeing to accept full responsibility for your actions.

3 Introduction This program is designed to be done using your own bodyweight. If you are unsure of any exercises in this program, please refer to your exercise descriptions, as well as the videos on the Heavyweights YouTube Channel. Weight Training Days: 4 Days/week Suggested Weekly Split: Tuesday: 14 Day Class and Finisher Wednesday: Day 1 Strength and Finisher Thursday: 14 Day Class and Finisher Friday: Day 2 Strength and Finisher Saturday: Day 3 Strength and Finisher Sunday: Sled Work and Finisher Monday: Day 4 Strength and Finisher Finishers are to be done everyday.

4 Warm Up: Day 1: Push 20 Jumping Jacks 5 Bird Dogs each side 10 Plank Push-ups 50 Pogos 1. Push-ups!!!!!! 5 sets of 10 reps 2. Pike Push-ups!!!!!! 5 sets of 10 reps 3. Dive Bomber!!!!!! 5 sets of 10 reps Rest 60 seconds between exercises Finisher Warm Up: Day 2: Pull 20 Jumping Jacks 5 Bird Dogs each side 10 Plank Push-ups 50 Pogos 1. Renegade Rows!!!!!! 5 sets of 10 reps 2. Bent Over Row!!!!!! 5 sets of 10 reps 3. High Pull!!!!!!! 5 sets of 10 reps Rest 60 seconds between exercises Finisher

5 Warm Up: 20 Jumping Jacks 5 Bird Dogs each side 10 Plank Push-ups 50 Pogos Day 3: Core 1. Front Plank Time your first set to failure* then repeat twice trying to beat it 2. Side Plank!! Time your first set to failure* then repeat twice trying to beat it 3.Knee Grab Sit-ups!! 3 sets to failure* 4. Dead Bugs!!! 3 sets to failure* Finisher * To failure means going to the point when your form starts to fail. Warm Up: 20 Jumping Jacks 5 Bird Dogs each side 10 Squats 50 Pogos Day 4:Legs 1. Squats!!!!!!!! 5 sets of 10 reps 2. Lunges!!!!!!!! 5 sets of 10 reps (each leg) 3. Glute Bridge!!!!!!! 5 sets of 10 reps Rest 60 seconds between exercises Finisher

6 Finisher 1 Rest 60 sec. Between stations Station 1: 30 Jumping Jacks 10 Push-ups 15 Knee grab sit-ups Station 2: 30 Jumping Jacks 10 Pike Push-ups 30 Bicycle Crunches Station 3: 30 Jumping Jacks 15 Squats 15 Leg raises

7 Finisher 2 40 Jumping Jacks 30 Squats 20 lunges 10 Knee Grab Sit-ups Water Break 10 Push-ups 20 bicycle crunches 30 high knees 40 Mountain Climbers 50 Jumping Jacks 40 High Knees 30 squats 20 side lunges 10 knee grab sit-ups Water Break 10 squats with a kick 20 Push-ups 30 glute bridge 40 Mountain Climbers 50 seconds Sprinting in place Finisher 3

8 Finisher 4 Rest 60 sec. Between stations Station 1: 30 Mountain Climbers 10 Close Grip Push-ups 15 Knee grab sit-ups Station 2: 30 Mountain Climbers 10 Renegade Rows 12 Leg Raises Station 3: 30 Mountain Climbers 10 Reverse Lunges each leg 10 V-ups

9 10 Jumping Jacks 10 Push-ups 10 Squats 10 Knee Grab Sit-ups 9 Jumping Jacks 9 Push-ups 9 Squats 9 Knee Grab Sit-ups Finisher 5 Continue to count them down until 8, 7, 6, 5,4 3, 2,1 Finisher 6 30 squats 40 lunges 30 Calf raises 100 Jumping Jacks 50 sumo squats 40 lunges 30 squats

10 Finisher 7 Bulgarian Split Squat Mountain Climbers Squat with a kick High Knees Side Plank with reach under Perform each exercise for 20 seconds Rest 10 seconds Repeat 7 x before moving to the next exercise Total Time: 20 min 100 Squats 90 Reverse Lunges 80 Single leg deadlifts 70 Mountain Climbers 60 Glute Bridges 50 Calf Raises 40 Hindu Squats 30 Parachute Lunges 20 Jump Squats 10 Side Lunges Finisher 8

11 30 Jumping Jacks 10 T push-ups 30 Squats 30 Knee grab sit-ups 30 Mountain Climbers 20 Push-ups 20 Lunges 40 Russian Twists Finisher 9 Finisher jumping jacks 25 push-ups 25 squats 25 reverse lunges 25 knee grab sit-ups 25 high knees 25 forward arm circles 25 backwards arm circles 25 Mountain Climbers 25 speed skaters 25 sec side plank 25 sec other side plank

12 50 jumping jacks 50 high knees 50 squats 50 mountain climbers 50 jump squats 50 squats with a kick 50 push-ups 50 knee grab sit-ups 50 lunges 50 calf raises Finisher 11 Finisher Second Jump Squats 30 seconds Inch Worm 20 Push-ups 30 Mountain Climbers 20 Seconds High Knees 30 seconds side plank 20 Walking Lunges 30 squats 20 seconds Bottom push-up hold 30 seconds other side plank

13 Finisher 13 Rest 60 sec. Between stations Station 1: 30 Jump Squats 12 Supermans 12 Knee grab sit-ups Station 2: 30 Jump Squats 12 Renegade Rows 12 Bicycle Crunches Station 3: 30 Jump Squats 12 Spiderman Push-ups 12 Toe Touch Sit-ups (Left hand touches right foot, then reverse)

14 30 Jumping Jacks 40 Russian Twists 20 Knee grab sit-ups 30 second side plank each side 20 bicycle crunches 30 Jumping Jacks 20 Mountain Climbers 10 side leg lifts each leg 30 Russian Twists 30 second side plank each side 30 knee grab sit-ups Finisher 14

Copyright 2012 by Rob King. Copyright 2012 by Rob King. All rights reserved.

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