What are the goals of this program?
Increase overall strength and mobility
What do I need to participate?
List of equipment:
Floor and wall space
Bench or Box (something stable for step-ups, Bulgarian split squats, and box jumps)
Around four sets of dumbbells (or adjustable ones)
- Mediumweight (around 8kg/15lbs to 10kg/20lbs)
- Heavy (around 10kg/20lbs to 12,5kg/30lbs)
- Extra Heavy (around 15kg/30lbs and 17,5kg /40lbs )
Kettlebell (around 16kg/35lbs)
Weight Plate (for weighted push-ups and to stand on)
Light weights or plate weights for shoulder mobility
A Hard Resistance Mini-Band
A long resistance band light/medium
Extra padding for hip thrusts
2 Yoga blocks
Who are these workouts for (skill-level)?
This is an intermediate-level program. You should be familiar with basic lifting terms and exercises.
Weight training 3 times per week.
Stretch and mobility 2 times per week.
2 Rest days.
What if I don't have access to a barbell?
You can do it with your dumbbells; I recommend you double the reps for any of the exercises where I use the barbell.
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, or feel free to DM me on IG. I would love to showcase your progress to our community.