Motivation of the day: Make today mean something.
(Monday) Leg Day Tips:
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Work the muscles not the joints, control the weight, increase the weight as much as possible each set.
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Train smart, but challenge yourself. If the body says no more, STOP!
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Between sets, stretch, and hydrate during your breaks.
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Visit the tutorial video of your muscle group you are working for proper techniques.
Pre-Warmup: Clearing Your Mind
5 mins of cardio machine choice
Warmup: Calculate An Attitude
Pump Up Heart Rate: Lock in (Focus)
5 - 10 secs Front to Back and Run
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2 sets
5 - 10 secs In & Outs and Run
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2 sets
5 - 10 secs Side to Side and Run
Cardio: Medium Tempo (Strides)
any cardio machine or outdoor activity
Your 65% - 75% of Max Speed
Duration: 10 - 20 secs
Reps: 3 - 8
Rest: 1 - 3mins
Exercises: Let’s Work
Sets: 2 - 4
Reps: 5 - 10
Rest between sets 45 secs - 1 min 30 secs
Squats Gradually increase weight each set
Sets: 2 - 4
Reps: 8 - 12
Rest between sets 45 secs - 2 mins
Sets: 2 - 3
Reps: 10 - 20
Rest between sets 45 secs - 1 min 30 secs
(Athletes) : Power Clean
Sets: 3 - 5
Reps: 5 - 8
Rest between sets 45 secs - 1 min 30 secs
Abs: Finish Strong
Toe Touches: use weights if possible.
Sets: 2 - 3
Reps: 15 - 25
Rest between sets 10 - 20 secs
: use weights if possible.
Sets: 2 - 3
Reps: 30 - 60 secs
Rest between sets 10 - 20 secs
Cool Down Stretch: Great Work
15 - 60 secs Holding Scoops *each. leg
15 - 60 secs Quad Pulls *each leg
15 - 60 secs Lateral Lunges *each leg
15 - 60 secs Kneeling Hip Flexor *each leg
Motivation of the day: Stay locked in.
(Tuesday) Chest and Shoulders Day Tips:
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Work the muscles not the joints, control the weight, increase the weight as much as possible each set.
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Train smart, but challenge yourself. If the body says no more, STOP!
-
Between sets, stretch, and hydrate during your breaks.
-
Visit the tutorial video of your muscle group you are working for proper techniques.
Pre-Warmup: Clearing Your Mind
5 mins of cardio machine choice
Warmup: Calculate An Attitude
Pump Up Heart Rate: Lock in (Focus)
5 - 10 secs Front to Back and Run
-
2 sets
5 - 10 secs In & Outs and Run
-
2 sets
5 - 10 secs Side to Side and Run
Cardio: High Tempo (100% of Max Speed)
any cardio machine or outdoor activity
Your 100% of max speed
Reps: 4 - 8
Duration: 8 - 12 secs
Rest: 1 - 3 mins
Exercises: Let’s Work
(M) Dumbbell Bench Press (W) Half Way Bench Dumbbell Bench Press
Sets: 2 - 4 *Gradually increase weight each set
Reps: 10 - 20
Rest between sets: 45secs - 1min 15secs
Dumbbell Front Shoulder Raises
Sets: 2 - 4
Reps: 10 - 20
Rest between sets 45 secs - 1 min 15 secs
Sets: 2 - 4
Reps: 12 - 20 total steps *left right is 2
Rest between sets 45 secs - 1 min 30 secs
Sets: 2 - 5
Reps: 8 *left right is 1
Rest between sets 45 secs - 1 min 30 secs
Abs: Finish Strong
Crunches: *use weights
Sets: 2 - 4
Reps: 30 - 60secs
Rest between sets 10 - 20 secs
:
Sets: 2 - 4
Reps: 20 - 50 *left right is 2
Rest between sets 10 - 20 secs
Cool Down Stretch: Great Work
15 - 60 secs Arm Across *each. arm
15 - 60 secs Reach For Back and Lean *each arm
15 - 60 secs Feet Separate Overhead Reach Through*each arm
Motivation of the day: Stay focused.
(Wednesday) Mobility and for athletes Speed, Agility, and Plyometrics Day Tips:
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Posture
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Train smart, but challenge yourself. If the body says no more, STOP!
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Between sets, stretch, and hydrate during your breaks.
-
Visit the tutorial video of your muscle group you are working for proper techniques.
Pre-Warmup: Clearing Your Mind
5 mins of cardio machine choice
Warmup: Calculate An Attitude
20 Lateral Leg Swings *each leg
20 Forward Leg Swings *each leg
10 Over The Hurdle Forward *each leg
10 Over The Hurdle Backwards *each leg
20 Knee Drives *each leg
20 Wall Marches
20 Vertical Shoulder Raise *each arm
20 T-Spine Rotations *each Arm
10 Straight Arm Open Outs *each arm
20 Wall Angels
Pump Up Heart Rate: Lock in (Focus)
5 - 10 secs Front to Back and Run
-
2 sets
5 - 10 secs In & Outs and Run
-
2 sets
5 - 10 secs Side to Side and Run
Cardio: any cardio machine or outdoor activity
Steady Tempo: 50% - 75% of max speed.
Duration: 15 - 45mins
Rest: when needed
Exercises: Let’s Work (Athletes Only)
Sets: 2 - 4
Reps: 10 - 15yds
Rest between sets 45 secs - 2 mins
Sets: 2 - 4
Reps: 10 - 1secs
Rest between sets 45 secs - 2 mins
Sets: 2 - 4 *each side
Reps: 2 - 5
Rest between sets 45 secs - 1 min 15 secs
Sets: 2 - 4
Reps: 10 - 15 secs
Rest between sets45 secs - 1 min 15 secs
Abs: Finish Strong
6 inches: use weights if possible.
Sets: 2 - 4
Reps: 20 - 60 secs
Rest between sets 10 - 20 secs
Sets: 2 - 4
Reps: 20 - 60 secs
Rest between sets 10 - 20 secs
Cool Down Stretch: Great Work
15 - 60 secs Holding Scoops *each. leg
15 - 60 secs Quad Pulls *each leg
15 - 60 secs Lateral Lunges *each leg
15 - 60 secs Kneeling Hip Flexor *each leg
15 - 60 secs Arm Across *each. arm
15 - 60 secs Reach For Back and Lean *each arm
15 - 60 secs Feet Separate Overhead Reach Through*each arm
Motivation of the day: Pull yourself to success.
(Thursday) Back Day Tips:
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Work the muscles not the joints, control the weight, increase the weight as much as possible each set.
-
Train smart, but challenge yourself. If the body says no more, STOP!
-
Between sets, stretch, and hydrate during your breaks.
-
Visit the tutorial video of your muscle group you are working for proper techniques.
Pre-Warmup: Clearing Your Mind
5 mins of cardio machine choice
Warmup: Calculate An Attitude
Pump Up Heart Rate: Lock in (Focus)
5 - 10 secs Front to Back and Run
-
2 sets
5 - 10 secs In & Outs and Run
-
2 sets
5 - 10 secs Side to Side and Run
Cardio: Sprints
any cardio machine or outdoor activity
Steady: 100%of max speed
Duration: 7 - 15 secs
Reps: 3 - 5
Rest: 2 - 5mins
Exercises: Let’s Work
Dumbbell Rows Gradually increase weight each set
Sets: 2 - 5
Reps: 12 - 20
Rest between sets 45 secs - 1 min 30 secs
Dumbbell Stiff Leg Deadlifts Gradually increase weight each set
Sets: 2 - 4
Reps: 10 - 20
Rest between sets 45 secs - 1 min 30 secs
Dumbbell Rear Delts: Gradually increase weight
Sets: 2 - 4
Reps: 10 - 15
Rest between sets 45 secs - 1 min 30 secs
(M) Dumbbell Shoulder Shrugs: Gradually increase weight
Sets: 2 - 4
Reps: 10 - 15
Rest between sets 45 secs - 1 min 30 secs
Abs: Finish Strong
Plank: use weights if possible.
Sets: 2 - 4
Reps: 20 - 60 secs
Rest between sets 10 - 20 secs
Side Crunches: use weights if possible.
Sets: 2 - 4
Reps: 20 - 60 secs
Rest between sets 10 - 20 secs
Cool Down Stretch: Great Work
15 - 60 secs Holding Scoops *each. leg
15 - 60 secs Quad Pulls *each leg
15 - 60 secs Lateral Lunges *each leg
15 - 60 secs Kneeling Hip Flexor *each leg
15 - 60 secs Arm Across *each. arm
15 - 60 secs Reach For Back and Lean *each arm
15 - 60 secs Feet Separate Back Twist
Motivation of the day: Go hard.
(Friday) Beach Body Tips:
-
Work the muscles not the joints, control the weight, increase the weight as much as possible each set.
-
Train smart, but challenge yourself. If the body says no more, STOP!
-
Between sets, stretch, and hydrate during your breaks.
-
Visit the tutorial video of your muscle group you are working for proper techniques.
Pre-Warmup: Clearing Your Mind
5 mins of cardio machine choice
Warmup: Calculate An Attitude
Pump Up Heart Rate: Lock in (Focus)
5 - 10 secs Front to Back and Run
-
2 sets
5 - 10 secs In & Outs and Run
-
2 sets
5 - 10 secs Side to Side and Run
Cardio: OF YOUR CHOICE
60% - 70% of max speed
Reps: 2 - 5
Duration: until failure (burnouts)
Rest: 2 - 4 mins
Exercises: Let’s Work
Sets: 2 - 4 *each leg
Reps: 15 - 25 *each leg
Rest between sets 1 - 2mins
Sets: 2 - 4 *each leg
Reps: 15 - 25 *each leg
Rest between sets 45 secs - 1 min 30 secs
Underhand Dumbbell Curls superset w/8 - 15 Triceps Pull Downs
Sets: 2 - 4
Reps: 8 - 15
Rest between sets 15 secs - 30 secs
(Athletes) Gradually increase weight each set.
Sets: 3 - 5
Reps: 4 - 8
Rest between sets 45 secs - 1 min 30 secs
Abs: Finish Strong
Crunches: use weights if possible.
Sets: 2 - 4
Reps: 20 - 60 secs
Rest between sets 10 - 20 secs
: use weights if possible.
Sets: 2 - 4
Reps: 20 - 60 secs
Rest between sets 10 - 20 secs
Cool Down Stretch: Great Work
15 - 60 secs Holding Scoops *each. leg
15 - 60 secs Quad Pulls *each leg
15 - 60 secs Lateral Lunges *each leg
15 - 60 secs Kneeling Hip Flexor *each leg
15 - 60 secs Arm Across *each. arm
15 - 60 secs Reach For Back and Lean *each arm
15 - 60 secs Feet Separate Back Twist
