How is the program structured? This program is a full body program that is 7 days a week for 4 weeks/30 days. WARM-UPS & COOL-DOWNS included in all workouts except ab days and mobility training.
Although the workout order of your week will differ, this is a general outline for each week:
Day 1 | Lower Body
Day 2 | Upper Body
Day 3 | Ab Workout
Day 4 | Full Body
Day 5 | Mobility Training
Day 6 | Lower Body
Day 7 | Upper Body
(next day would be Ab Workout and so on)
Each workout will be around 30 minutes or less and in interval-style. Interval time will vary depending on the workout 😊.
What is the skill-level of this program? This program is designed to be ALL LEVELS.
Recommended body capabilities:
• Being able to do jump squats is recommended, but you can also modify to fit your body needs!!
• Able to do planks (be on your wrists)
Modifications are offered and WELCOMED throughout this program! If something is too much for you, please reach out and I would be happy to help you out 😊.
What equipment do I need for this program? DUMBBELLS - I recommend 2 sets (one lighter and one heavier)
ELEVATED SURFACE - plyometric box or something similar (I use my yeti cooler for the entire program)
Please choose a dumbbell weight that fits your fitness level! I use a set of 15, 20, and 25-lb dumbbells, for reference. And those get heavy for me on some of the days!
Here are some of my suggestions:
Beginner [5-lbs to 10-lbs]
Intermediate [10-lbs to 20-lbs]
Advanced [20-lbs to 30-lbs]
Please do not try to use a weight that you are not ready for. This can lead to serious injuries! If you are unsure, my suggestion is to go and try out a few different weights so you know what you can handle.
I do not recommend anyone to do this program if you have elbow, severe wrist, or severe knee problems.