Who are these workouts for (skill level)?
This is an intermediate level program; you should be comfortable lifting weights and understand basic lifting terms.
This is the perfect way to continue if you have done the 8 Week Strength Program and can be done at home.
What do I need to participate on this program?
List of equipment:
Floor and wall space
Four to five sets of dumbbells (or adjustable ones)
- Lightweight (I used 4kg/8lb)
- Mediumweight (I used 8kg/17lb)
- Heavy (I used 10kg/22lb)
- Extra Heavy (I used 12,5kg and 15kg/27lb-33lb)
Kettlebell medium/heavyweight (I used 8kg/17lb and 16kg/34lb)
A miniband medium/hard
A long resistance band medium/hard
A bench or something stable to lay on top of
A box or something stable to jump onto
Two yoga blocks or parallettes
Extra padding for hip thrusts
What if I don't have some of those weights?
You can always get creative! If you feel you are using something too heavy, go for fewer reps. If you feel is too light, go for more reps.
How to schedule the program into a week?
Each week consists of 5 different workouts, 1 active rest day and 1 full rest day.
Day 1 - Push and Squat
Day 2 - Pull and Hinge
Day 3 - Active Rest
Day 4 - Push and Pull
Day 5 - Squat and Hinge
Day 6 - Arms and Core
Day 7 - Full Rest
How to get the best outcome of the program?
Consistency is key. You have 6 weeks ahead of you, pace yourself at the beginning and increase the weights as you move forward. Pay attention to what you need to change and make it work for you in a different way. I'm always here, don't hesitate to ask questions.