Program Details:
- A 12-week standalone program with 5 days per week of training sessions.
- A downloadable PDF so you can plug your plan into your schedule ahead of time and make it work for you.
- An option to use the program as an add-on program: Just perform the strength component, and use your current group classes as the metabolic conditioning portion.
Warm Up
3 Rounds
1-Minute Aerobic Work
5 1¼ Air Squat
10 Curtsy Lunge (5/5, alternating)
10 Anterior Tibialis Raise
Strength
Back Squat (2-Second Pause)
5 Sets of 6 reps @64%
Rest 2 minutes between sets.
Pause for 2-seconds at the bottom of each rep.
Back Rack Reverse Lunges (Alternating)
4 Sets of 10 reps (each leg)
Rest 2 minutes between sets.
Use weight that will allow you to go unbroken.
Leg Extension
3 Sets of 10-15 reps
Rest 2 minutes between sets.
Conditioning
5 Rounds
30-Seconds Weighted Wall Sit
Rest 30 seconds
8-12 Goblet Squat
Rest 30 seconds
1-Minute Jump Squat
Rest 30 seconds
1-Minute Tall Plank Hold
Rest 2-3 minutes between rounds
Use a dumbbell or a kettlebell for goblet movements. May scale to regular air squats and bodyweight wall sit.
Cool Down
1-Minute Couch Stretch (each side)
1-Minute Pigeon Stretch (each side)
Warm Up
3 Rounds
1-Minute Aerobic Work
5 Scapular Push-Up to Downward Dog
10 Deadbug (5/5)
5 TYI Shoulder Routine (each direction)
Strength
Strict Press
Build to a heavy 10 rep, then:
3 Sets of 10 reps (85% of 10RM)
Rest 2 minutes between sets
Strict Banded Pull-Up
3 Sets of 15-20 reps
Rest 2 minutes between sets
Even if you can do unassisted pull-ups, use a band strong enough to allow you to perform at least 15 reps each set. Control the movement on the way down.
Skull Crusher
3 Sets of 8-12 reps
Rest 90 seconds between sets
Conditioning
4 Rounds
8-12 Dumbbell Bicep Curl
Rest 20 seconds
30-Seconds Bar Hang
Rest 20 seconds
8-12 Dumbbell Hang Clean
Rest 20 seconds
8-12 Dumbbell Push Press
Rest 20 seconds
1-Minute Farmer’s Carry
Rest 2-3 minutes between rounds
Cool Down
30-Seconds Wall Chest Stretch (each side)
1-Minute Wall Lat Stretch
Warm Up
3 Rounds
1-Minute Aerobic Work
10 Banded Good Morning
10 Lateral Banded Step (5 each direction)
10 Abductor Rock Back (5/5)
Strength
Deadlift (2-Second Pause)
5 Sets of 6 reps @68%
Rest 2 minutes between sets
2-Second pause just off the floor (2”) on each rep. No touch & go reps. Feel free to use straps.
Hip Extension
3 Sets of 15-20 reps
Rest 2 minutes between sets
Use a GHD machine or a Roman Chair. Hamstrings and glutes are primary movers (not lower back). Watch this video for explanation.
Adductor Machine
3 Sets of 15-20 reps
Rest 2 minutes between sets
Workout
5 Rounds
8-12 Weighted Glute Bridge
Rest 30 seconds
8-12 Box Jump
Rest 30 seconds
6-10 Weighted Russian Twist (each side)
Rest 30 seconds
8-12 Banded Leg Curl (each side) or Lying Leg Curl Machine
Rest 2-3 minutes between rounds
Cool Down
1-Minute Supine Twist (each side)
1-Minute Elevated Standing Hamstring Stretch (each side)
Warm Up
3 Rounds
1-Minute Aerobic Work
10 Low Switch Cossack Squat (5/5)
5 3-Position Paterson Squat (each side)
30-Second Hollow Hold
Strength
Front Squat (2-Second Pause)
4 Sets of 4 reps @69%
Rest 2 minutes between each set
Pause for 2 seconds at the bottom of each rep. Stay tight and maintain tension in your legs. Do not bounce out of the bottom.
Barbell Bicep Curls
3 Sets of 8-12 reps
Rest 90 seconds between sets
Dumbbell Head Pinch Hold
3 Sets of 20-30 seconds
Rest 1 minute between sets
Conditioning
4 Rounds
1-Minute Aerobic Work
Rest 20 seconds
8-12 Weighted Walking Lunge Step
Rest 20 seconds
8-12 Single Arm Dumbbell Snatch (each side, alternating)
Rest 20 seconds
1-Minute Max Toe To Bar
Rest 20 seconds
1-Minute Max Burpee
Rest 2-3 minutes between rounds
Cool Down
30-Seconds Leaning Tricep Stretch (each side)
1-Minute Child Pose
Warm Up
3 Rounds
1-Minute Aerobic Work
5 Shoulder Extension Bridge
8 Banded Pull-Apart (Pronated)
8 Banded Pull-Apart (Supinated)
Strength
Bench Press (2-Second Pause)
5 Sets of 6 reps @67%
Rest 2 minutes between sets
Pause for 2-seconds at the bottom of each rep.
Inverted Row (Supinated)
3 Sets of 8-12 reps
Rest 90 seconds between sets
Single Arm Seated Dumbbell Press
3 Sets of 8-12 reps (per arm)
Rest 90 seconds between sets
Workout
5 Rounds
1-Minute Aerobic Work
Rest 20 seconds
8-12 Dumbbell Lateral Raise
Rest 30 seconds
8-12 Tricep Banded Pushdown
Rest 30 seconds
8-12 Dumbbell Reverse Fly
Rest 30 seconds
1-Minute Max Push-Up Pull Through
Rest 2-3 minutes between rounds
Cool Down
1-Minute Seal Stretch
1-Minute Butterfly Stretch