JM Fitness

NASM Certified Personal Trainer

This program is designed for my gym (or home gym) goers with BUSY schedules who love to strength train but are in a time crunch!!! The program includes three lifts a week with day 1 being lower body focused (hamstrings & glutes), day 2 being upper body focused (push & pull) and day 3 being lower body focused (quads & glutes). The workouts are around 30 minutes each and they’re dumbbell only while also utilizing a bench (or a chair/ottoman if you’re working out at home)! The lifts will also progress in term of reps/sets over the 12 weeks but it's up to you to increase the weight overtime as you get stronger. My rule of thumb is to use a weight where your last 1-2 reps of each set are more difficult and slower than your first 1-2 reps of the set but still doable with near perfect form; form is always key. 

If you are doing this program please feel free to supplement the lifts with daily walks outside if you have the time for it; even if it’s only 10 minutes! It’s amazing what some daily fresh air and movement can do for the mind & body!!!

ENJOY!!!

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