What are the goals of this program? The program consists of high volume workouts to help cut body fat and maintain lean muscle.
What do I need to participate? This training requires minimal equipment and can be done at home as long as you have a set of dumbbells. Having access
to a variety of weight is a bonus. You can lift heavier for different moves as desired. You will need access to a box, bench,
but you can always modify movements without those things. You can use a sturdy chair or stair step if needed, A mini resistance
band or a booty band is also a bonus. If you don't have access to heavier dumbbells, then your focus shoulder be on
mastering the form for every rep and slowly down the movement to keep your muscles under tension for longer.
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
You have 4 workouts each week and an optional Low-Intensity Steady State Cardio day. My recommendation looks like this:
M: Full body
T: Upper Body
W: Lower Body
Th: Rest Day
F: Day 4 workout
S: Optional LIIS or Rest Day
Sun: Complete Rest Day
You will rest 2-3x per week but I highly recommend that you get at least 20-30 minutes of some sort of movement in on those
rest days. A simple walk will do it. Your goal is to do what will realistically fit into your schedule.
So feel free to adjust what days you workout and rest. The most important thing is building consistency and getting your workouts
in. If you can only do 3 days per week, I would prioritize the full body, upper body, and lower body. Feel free to adjust workouts
according to the time you have. Maybe you only have 30 minutes to get your workout in, then shorten the workout as needed
and do your best.
How long will each Workout take me? Workouts will take anywhere from 40-60 minutes long. They will vary based on how quickly you move through
your reps and how much rest you take.