RESULTS. RELATIONSHIPS. FUN.

4 WEEKS FREE When you purchase your 3 Part Assessment

7 DAY PROGRAM

DAY 1

 

Bodyweight

A. 2 Sets:
20 sec per side Single Leg Front Leaning Rest
Air Squats @3311

B1. Split Squats, 10-12/side x 3 sets @ 3011; rest 90 sec

B2. Eccentric Push-Up, @50A1, 3-5 reps x 3 sets; rest 90 sec

C1. Towel Row, @3111, 8-12 reps x 3 sets; rest 90 sec

C2. Glute Bridge, 45-60 sec x 3 sets; rest 90 sec

D. 10 min easy walk

Limited Equipment

A. 2 Sets:
20 sec per side Single Leg Front Leaning Rest
Air Squats @3311

B1. Goblet Cossack Squats, 10-12/side x 3 sets @ 3011; rest 90 sec

B2. DB Bench Press, @30X1, 10-12 reps x 3 sets; rest 90 sec

C1. Towel Row, @3111, 8-12 reps x 3 sets; rest 90 sec

C2. Single Arm DB RDL, @3011, 8-10/side x 3 sets; rest 90 sec

D. 10 min easy walk

Full Equipment

A. 2 Sets:
20 sec per side Single Leg Front Leaning Rest
Air Squats @3311

B1. Bearhug Reverse Lunge, 10-12/side x 3 sets @ 3011; rest 90 sec

B2. DB Bench Press, @30X1, 10-12 reps x 3 sets; rest 90 sec

C1. Ring Row, @3111, 8-12 reps x 3 sets; rest 90 sec

C2. Single Arm DB RDL, @3011, 8-10/side x 3 sets; rest 90 sec

D.10 min easy walk

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