- Full-body, functional strength
- Address common problem areas / weak spots
- Increase metabolism via increase in lean mass
Frequency and duration
- Once per week
- Roughly 30-45 minutes
how to read this program
Work through exercise for each group (designated by letter) before moving to the next group.
Example using group A
Perform exercise A1, immediately followed by A2, then by A3.
Once A1-A3 has been completed, rest as needed, but take no longer than 60s.
Now repeat A1 - A3 for a total of 3 sets.
exercises // sets & reps
A1. Side plank x 20s hold, per side
A2. Bent HBH x 20s hold
A3. Cat-cow x 5 reps
B1. Inverted row x 15
B2. Back stretch x 15s
C1. Push-up x 15
C2. Table x 10
D1. Donkey kick x 10, per side
D2. Squat x 20
E1. Straight calf raise x 20
E2. Rear lunge x 15, per side
Perform 3 sets in total.
If you have problems completing the above sets/reps, please provide feedback with the form provided below.