What are the goals of this program? * Increase overall lean muscle mass
* Get lean and burn fat
* Build strength
* Improve mental clarity and focus
* Gain confidence with self and in the gym
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
* Weight training 5x per week
* 1 day of rest or active rest: When you rest from lifting, you can choose to still remain active. Examples of active rest are walking outside or on a treadmill at a slight incline, short jog/run, light hike, quick HIIT circuit.
* 1 full rest day
When should I take my rest day? You can split up the workouts however you would like!
Here's an example weekly split:
Monday: Push
Tuesday: Pull
Wednesday: Legs
Thursday: Rest
Friday: Upper Body
Saturday: Lower Body
Sunday: Active Rest
What is an active rest day? Active rest refers to a form of rest or recovery in which an individual engages in low-intensity physical activity or movement instead of complete inactivity or passive rest. So, if we weren't able to get cardio in on your training days, this is a good time to do some light walking or jogging (if you prefer).
Yes!
Warm-Up Protocol:
5-minute incline treadmill walk
UPPER BODY: 1 set for 30 seconds for each exercise
Jumping Jacks
Arm Circles
Banded External Shoulder Rotation
Banded Pull Aparts
LOWER BODY: 1 set for 30 seconds for each exercise
Jog in Place
High Knees
Leg Swings (front/back & side to side)
Side Lunges
What should we do for cardio? I recommend doing cardio twice a week. You can pick which days work best for you.
You can either do:
20-30 minutes of LISS (low intensity steady state cardio) ex: walking on treadmill
15 minutes of HIIT (high intensity interval training) ex: circuits