More than Macros LLC
Coach
Bernie Anderson
A program made for at home use. Using minimal equipment; mostly body weight movements and banded movements.
Features1 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
Resistance BandsSlam Ball
Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1 - Lower Body and Core
A1
Jumping Knee Touches
4 x 20
A2
Stationary Reverse Lunge
4 x 10
B1
Sumo Squat Pulses
4 x 20
B2
Lunge Pulses
4 x 15
C1
Banded Glute bridge
4 x 20
C2
Banded Glute Bridge March
4 x 20
D1
Reverse Sit Up
3 x 20
D2
Wall Sit
3 x MAX
Tuesday
Week 1 Day 3 - Upper Body and Core
A1
Pike Pushup
4 x 10
A2
Banded Shoulder Front Raise
4 x 10
B1
Banded Bent Over Row
4 x 20
B2
Banded Bicep Curls
4 x 20
C1
Banded Pull Aparts
4 x 20
C2
Push Ups
4 x 10
Circuit
D
CORE - 3 sets 20 Plank Knee to Elbow 20 Plank Toe Touches 20 Plank Shoulder Taps
Thursday
Week 1 Day 5 - Full Body
Circuit
A
30 Min EMOM - (as many reps as possible each miniute) 1. Air squats 2. Burpees 3. Alternating V ups 4. Plank Mountain Climbers 5. REST
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