IRON IGNITION 4 wks
Strength with Andrea Bernad
This 4-week dumbbell-only fitness workout program is designed specifically for those who are looking to build strength and endurance while burning fat. The program consists of 3 workouts per week, each lasting around 45-60 mi...Β more
ONLY AVAILABLE ON THE PLAYBOOK APP
Details
Category
Bodybuilding, HIIT, Functional
Duration
4 weeks, 3 days/week, 45-60 min
Level
All Levels
Location
Home
Frequently Asked Questions
What are the goals of this program?
* Increase overall lean muscle mass
* Get lean and burn fat
* Build strength
* Improve posture
* Improve mental clarity and focus
What do I need to participate?
*You need some medium and heavy dumbbells, yoga mat is optional, and if you working out from home then you should have a bench or you can use step up box as substitute for bench
* You need a gym membership that has standard workout equipment if you decide to do this workout there
* 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
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 (get my nutrition guide in βInsightsβ section of the app)
* 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
Whatβs the schedule?
* Weight training 3 times per week and have a rest days between.
* Your rest days can be swap for active rest days if you feel like: When you rest from lifting, you should still remain active. Do HIIT cardio/ab workouts, play sports, go for a hike or a long walk
* Remember to listen to your body and don't over do it :-)
Are there any modifications for the exercises?
*If you need further assistance modifying any workouts, send me a message in the app and Iβll 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
* Build strength
* Improve posture
* Improve mental clarity and focus
What do I need to participate?
*You need some medium and heavy dumbbells, yoga mat is optional, and if you working out from home then you should have a bench or you can use step up box as substitute for bench
* You need a gym membership that has standard workout equipment if you decide to do this workout there
* 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
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 (get my nutrition guide in βInsightsβ section of the app)
* 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
Whatβs the schedule?
* Weight training 3 times per week and have a rest days between.
* Your rest days can be swap for active rest days if you feel like: When you rest from lifting, you should still remain active. Do HIIT cardio/ab workouts, play sports, go for a hike or a long walk
* Remember to listen to your body and don't over do it :-)
Are there any modifications for the exercises?
*If you need further assistance modifying any workouts, send me a message in the app and Iβll 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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