How is the program structured? This program is a full body program that is 7 days a week for 4 weeks/28 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 π.
What is the skill-level of this program? This program is designed to be ALL LEVELS. However, I HIGHLY recommend that you complete the first Bootcamp Program before starting this one.
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 π.
Recommended body capabilities:
β’ Being able to do jump squats is recommended, but you can also modify to fit your body needs!!
β’ Able to do planks (be on your wrists)
What equipment do I need for this program? DUMBBELLS - I recommend at least 2 sets (one lighter and one heavier)
KETTLEBELL (optional) - I use a 35-lb KB and a 40-lb KB throughout
ELEVATED SURFACE - plyometric box or something similar
YOGA BLOCKS (optional)
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!
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.