๐๐๐๐๐๐๐ 4 wks
Strength with Andrea Bernad
Are you ready to challenge yourself and build serious strength and muscle in just four weeks? My sandbag workout program has got you covered! With just a 10kg - 20kg sandbag and 4 workouts per week, you will see significant i...ย more
ONLY AVAILABLE ON THE PLAYBOOK APP
Sessions (5)
Details
Category
Bodybuilding, Bikini Body, Full Body
Duration
4 weeks, 4 days/week, 45-60 min
Level
All Levels
Equipment
Sandbag (10kg - 20kg)
Location
Gym
Frequently Asked Questions
What are the goals of this program?
* Increase overall lean muscle mass
* Get lean and burn fat
* Improve balance and coordination
* Build core strength
* Improve posture
* Increase overall strength and boost your confidence
What do I need to participate?
* You need a gym membership that has standard workout equipment or you can workout at home as long as you have 10kg - 20kg sandbag
* A positive attitude and dedication to the program
Who are these workouts for (skill-level)?
* The workouts are designed for all levels
* Beginners: go slow, use less weight, use longer rest periods, and focus on form
* Advanced: increase weight, reps and reduce rest time as you progress
Whatโs the schedule?
* Weight training 4 times per week - 2 days on 1 day off 2 days on (2 days full body workouts - 1 day rest - 2 days full body workouts followed by 2 days rest or 1 day active rest and 1 day rest)
* for 1 day of active rest: Do light cardio of your choice (eg. go for a hike, cycle or a long walk)
How will I get the best results?
* Get proper sleep (7-9 hours a night is a must)
* Dedicated nutrition regimen that consists only of wholesome, natural ingredients
* Drink at least eight 8 oz glasses of water daily
* Make sure to use active and full rest days to allow muscles to recover
* Ice cold showers in the morning and after workouts are highly recommended
Are there any modifications for the exercises?
* If you need further assistance modifying any workouts, send me a message in the app and Iโll be happy to help!
How can I ask you questions?
Message me in the app for any questions you have. I do my best to review all comments and make any recommended changes.
Frequently Asked Questions
What are the goals of this program?
* Increase overall lean muscle mass
* Get lean and burn fat
* Improve balance and coordination
* Build core strength
* Improve posture
* Increase overall strength and boost your confidence
What do I need to participate?
* You need a gym membership that has standard workout equipment or you can workout at home as long as you have 10kg - 20kg sandbag
* A positive attitude and dedication to the program
Who are these workouts for (skill-level)?
* The workouts are designed for all levels
* Beginners: go slow, use less weight, use longer rest periods, and focus on form
* Advanced: increase weight, reps and reduce rest time as you progress
Whatโs the schedule?
* Weight training 4 times per week - 2 days on 1 day off 2 days on (2 days full body workouts - 1 day rest - 2 days full body workouts followed by 2 days rest or 1 day active rest and 1 day rest)
* for 1 day of active rest: Do light cardio of your choice (eg. go for a hike, cycle or a long walk)
How will I get the best results?
* Get proper sleep (7-9 hours a night is a must)
* Dedicated nutrition regimen that consists only of wholesome, natural ingredients
* Drink at least eight 8 oz glasses of water daily
* Make sure to use active and full rest days to allow muscles to recover
* Ice cold showers in the morning and after workouts are highly recommended
Are there any modifications for the exercises?
* If you need further assistance modifying any workouts, send me a message in the app and Iโll be happy to help!
How can I ask you questions?
Message me in the app for any questions you have. I do my best to review all comments and make any recommended changes.
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Chat
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