Based on your fitness goal, level of fitness and availability here is a workout designed to help strengthen each muscle while burning some serious fat.
Before starting the program, make sure you have been cleared by your doctor. If at any time you have a question, please reach out to one of our coaches and/or contact me directly at firstname.lastname@example.org
Please keep in mind you are entitled to an initial assessment. We encourage you to take advantage of this so you and a coach can create the best plan of action for your fitness goal.
Day 1: Push Day
*Choose from either an incline press, flat press or standing press) ss w/either squats, leg press or kettlbel swings ss w/either a core or metabolic movement
*Choose from a 1 arm incline press, flat press or standing press ss w/either lunges, Bulgarians or 1 leg leg press ss w/either a core of metabolic movement
*Choose from either cable flies, dumbbell flies or lat raises ss w/squat jumps, burpees or body weight squats ss w/core
*Choose from pushdowns, skull crushers, bench dips ss w/stretching
Day 2: Pull Day
*Choose from pull ups or pulldowns ss w/either deadlifts, feet together smith machine or feet together leg press ss w/core or metabolic
*Choose from barbell, dumbbell or seated rows ss w/either laying leg curl machine, leg curls with ball or seated leg curls ss w/pogo jumps, jump rope or seal jacks
*Choose from either bent over rear delts, shrugs or cable rear delts ss w/high step ups or step ups off to side
*Choose from either cable curls, db curls or hammer curls ss w/either Supermans, bird dogs or back extensions
Day 3 and 4 if need be: Full Body
*Choose from either pull ups, pulldowns, barbell rows or db rows ss w/either squats, swings or leg press ss w/metabolic movement
*Choose from either incline press, flat press or standing press ss w/either dead lifts, leg press with feet high and narrow or feet together smith machine ss w/core or stretching
*Choose from lat raises, cable flies or dumbbell flies ss w/either laying leg curls with machine, seated leg curls, leg curls with ball or leg extensions ss w/metabolic movement
*Choose from bent over rear delts, cable rear delts, or pulldowns ss w/either squat jumps, burpees, swings or body weight squats ss w/core exercise
*Choose from either cable curls, dumbbell curls or barbell curls ss w/either pushdowns, 2 hand tricep extension behind head or kickbacks ss w/stretching
SS=superset-go from one movement to the other with no rest
Metabolic-These exercises/movements will get your heart rate up and will put your body in a fat burning zone.
If you are a beginner to exercise, I suggest you stick with 1-2 sets of each exercise and complete 12-20 reps on each. The higher reps will help build ligament strength and connective tissue while allowing you to focus on form.
If your goal is overall fitness while losing body fat, I suggest you start off with week 1 at higher reps (12-20) allowing you to build the tendon and ligament strength while focusing on form. Week 2, take reps to 10-15. The slightly lower reps will start to shift your body to using glycogen as opposed to oxygen for fuel allowing you start to build lean muscle. Weeks 3 and 4, take reps to 6-12, these rep put you in a hypertrophy phase (muscle building phase). Please keep in mind muscle is 3x’s smaller than fat, but can burn up to 4x’s more calories than a lb of fat. So if you’re concern is that you’ll get “too big”, unfless you are eating for size and/or taking supplements for size, it is not likely that you will get big.