What are the goals of this program? * Increase overall lean muscle mass
* Get lean and burn fat
* Build full body strength
* Gain more energy
* To have fun and enjoy moving your body!
What’s the workout schedule? * Weight training 4x per week
* 2 lower body days, 2 upper body days
* Weekly core workouts you can do any day or all days (your choice)
* 1 days of active rest: When you rest from lifting, you should still remain active. Do a full body yoga, go for a hike, long walk or bike ride. The idea is to move your body but keep your HR within 65-75% of your Maximum Heart Rate (Zone 2-3). You should be able to carry on a conversation.
What equipment do I need for the workouts? * A variety of dumbbell sizes- as long as you have a light and heavy set you will be good, Resistance bands, Bench or chair, Stability Ball, KB if you have one but if not a DB will work.
* A positive mindset that you can do hard things and have fun while challenging yourself!
Are there any modifications for the exercises? * Yes! I’ve included modifications in the descriptions for each exercise. If you need further assistance modifying any workouts, send me a message in the app and I’ll 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.
I want to see your progress!
I would also love to see your progress pictures and videos. Tag me on Instagram and use the hashtag @ashleypalmer.fit or feel free to shoot me a DM on IG. I would love to showcase your progress to our community.