JM Fitness

NASM Certified Personal Trainer

Welcome to BURN! This 12 week program is designed to help efficiently promote a lean physique by way of dumbbell only lifts, core training and incline walk finishers! You all have been requesting the perfect blend between SHRED GYM & CRUNCH, and BURN is that perfect blend!! The training split involves 4, dumbbell only lifts per week that take around 45 minutes each! Feel free to complete the workouts on whatever days fit your schedule best; I personally will be doing the lifts on Monday, Tuesday, Thursday & Friday! Wednesday’s and Saturdays will be active recovery days for me and, as always, Sundays will be my rest day but feel free to do whatever movement (or rest) feels best on those three days! 

Day 1: hamstrings & glutes 
Day 2: push & core 
Day 3: quads & glutes 
Day 4: pull & core 

***PLEASE READ***
Each workout starts with a 5 min warm up walk & ends with a 10 minute incline walk finisher, if you do not have a treadmill you can substitute these for outdoor walks, jumprope, walking up and down a set of stairs in your house, really any form of cardio you’d like. When it comes to the weighted exercises, be sure to push yourself with the weight selection. This program can be done at home or in the gym; ideally anywhere where you have an ample selection of weights to choose from for the lifts! My rule of thumb is using a weight where your last 1-2 reps of each set are slower and more difficult than your first 1-2 reps but still doable with near perfect form; form is key! Perform the exercises in the supersets back to back then rest 60 seconds between sets and as needed before going onto the next superset.

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