2024 Goal: This program involves a blend of a complete body workout which focuses on balance, strength, and flexibility. You will not "bulk up" with this program but will build lean muscle.
Each week you will complete 2 General Strength Workouts, 2 Weightlifting Workouts, and 1 strength band workout. You should have a day off in between your weightlifting workouts. Do not perform two weightlifting workouts in a day to make up missing workout.
Each week you will complete 2 General Strength Workouts, 2 Weightlifting Workouts, and 1 strength band workout. You should have a day off in between your weightlifting workouts. Do not perform two weightlifting workouts in a day to make up missing workout.
General Strength Workout (2x a week)
-Pick 1-2 each designated letter with 7-8 exercises max. -Do not repeat workouts within the week. Training Weeks 1-3 Complete 2 sets of 8-10 reps. Training Weeks 4+ Complete one super set of 16-20 reps. Key: A. Back/Core B. Front/Core C. Glute/Hamstring D. Quad/Hip Flexor E. Lower Leg F. Upper Body/Core 1. Back Hypers – A 2. Back Hypers w/ twist – A 3. Crunches – B 4. Decline Pushups – F, A, B 5. Good Mornings – E, A, C 6. Lateral Leg Lifts x 4-6 each leg – C, D, E 7. Lateral Lunge each leg – C, D, E 8. Lateral Shuffle to Single leg Rotational Hop each leg – C, D, E 9. Burpees – A, B, C, D, E, F 10. Lunge Walk – C, D, E 11. Lunge – C, D, I 12. Yogis – C, B, A 13. Claw – A, B, C, E 14. Prisoner Squats – C, D, E 15. Prone Single (Flex) Leg Hip Extension – A, C 16. Prone Single (Straight Leg) Leg Hip Extension – A, C 17. Pushup w/ clap – F, B, A 18. Pushup Toe Walk – F, A, B, E 19. Pushups – F 20. Rocket Jumps – D, E 21. Scorpions – A, D 22. Side V-ups – A, B 23. Single Leg Squats – C, D, E 24. Toe Touches – B 25. V-ups – B, D 26. Wrestlers Bridge – F, C, E, D 27. Pedestal Routine – 1 round – A, C, F 28. Donkey kick - A, C, F 29. Donkey whip – A, C, F |
Weightlifting Workout (Tuesdays/Thursdays)
Tuesdays: Alternate between Lift 1 and Lift 2 only. Lift 1 Lift 2 Thursdays: Lift 3 only. Lift 3 Strength Band Workout (1 time a week) -Do not repeat in back to back weeks. -Complete each workout at least 3 times in the summer. Click on the link below to access the workout. Workout #1 -Complete 2 sets of 18 to 30 repetitions. Workout #2 -Complete 2 sets at 30 seconds each. Workout #3 -Complete 1 set at 45 seconds each. Workout #4 Workout #5 |
Alternate Strength Workout: Click Here