Peak Fit
3 days of full body lifting
2 days of active recovery
Features5 sessions per week
Must use App app to view and log training
Program Training
Circuit
A
2 Rounds 10 Air Squats 10 Glute Bridge to Crunch 10 Lunges (5 each side) 10 Heel Touch Crunches (10 each side) 10 Shoulder Internal/External Rotations (each side)
B1
Leg Extension
15, 12, 10
B2
Alternating DB Hammer Curl
18, 15, 12
C1
RDL
12, 10, 8
C2
Tricep Pushdown
18, 15, 12
D1
DB Farmer's Walk
3 x 10
D2
1-Arm DB Row
15, 12, 10
Circuit
E
2 Rounds for time. Push yourself, get out of breath, don’t be afraid to cry/grunt/cuss/etc. 5 Push Ups 10 Box Step Ups (each leg) 15 Hollow Hold Rocks 20 Curtsey Lunges (10 each leg)
Circuit
A
30 Min (or more) of your preferred cardio/yoga/stretching/etc. Do not go full out, this is Active recovery. This can be broken up in 3-10 minute walks, done straight through on your favorite cardio machine, group class, etc.
Circuit
A
2 Rounds 20 Jumping Jacks 15 Moving Dead Bugs (each side) 10 Forward Fold to Mountain Pose 5 Side Plank Dips (each side)
B1
Goblet Squat
20, 15, 12
B2
Standing DB Press
15, 12, 10
C1
Lying Leg Curl
15, 12, 10
C2
Rear Delt Flyes
20, 15, 12
D1
Leg Press
15, 12, 8
D2
Lat Pulldown
12, 10, 8
Circuit
E
2 Rounds for time Pushing your limits!!!! 5 Push Ups 10 Squat Jumps 15 KB Swings 20 Laying Leg Raises
Circuit
A
30 Min (or more) of your preferred cardio/yoga/stretching/etc. Do not go full out, this is Active recovery. This can be broken up in 3-10 minute walks, done straight through on your favorite cardio machine, group class, etc.
Circuit
A
2 Rounds 10 Elephant Walks Each Side 10 Glute Bridge to Crunch 10 Heel Touch Crunches (each side) 10 Sissy Squats
B1
Deadlift
15, 12, 10, 6
B2
Zottman Curls
15, 12, 10, 8
C1
DB Shrug
20, 15, 12
C2
Step Back Lunge
3 x 10
D1
DB Lateral Raise
15, 12, 10
D2
Calf Raise
3 x 20
Circuit
E
5 Rounds for time Give your all!!! 5 Burpees 10 Butterfly Sit Ups
