BENNEFIT PERSONAL TRAINING
General FitnessThis program features 4 weeks of 3 workouts each week exposing you to some of the more fundamental modes of resistance training to establish a foundation of fitness. By completing this program you are taking the first step to establishing a fitness routine and optimizing your health and quality of life.
You will notice that there are "Rest and Recovery" sessions in between each structured workout. This is to encourage you to do something active whether it be walking (the dog if you have one), yard work, a bike ride (with others), yoga, or anything that will get your body up and moving. These are important and will contribute to your long term success while also developing an active lifestyle.
Features3 sessions per week
Must use App app to view and log training
Program Training
Prep
A
General Movement Prep
3 Rounds Downward-facing dog to upward-facing dog x 8 Squat to stand x 8 Lateral Lunge with Overhead Reach x 8
B1
Goblet Squat
3 x 12
B2
DB Bench Press
3 x 12
B3
Side Plank
6 x 0:15
C1
1-Leg Romanian Deadlift with Brace
6 x 12
C2
1-Arm DB Row
6 x 12
C3
Plank
3 x 0:30
Conditioning
D
HIIT Intervals
Choose your favorite cardio (like bike, run, row) 5 min warmup, then 6 x 1 min hard / 1 min very, very easy For the "hard" portion of the intervals, these should be done at a speed that's 7-8 / 10 difficulty at the end of the first interval (they'll get harder from there!) You should be able to complete all intervals at the same speed. Record your speed to reference in the future.
Self-Care
A
Take it easy! Do something that feels good and helps you clear your mind.
Prep
A
General Movement Prep
3 Rounds Downward-facing dog to upward-facing dog x 8 Squat to stand x 8 Lateral Lunge with Overhead Reach x 8
B1
Push-Up
3 x MAX
B2
Stir the Pot
3 x 15
C1
Split Squat
6 x 12
C2
Lat Pulldown
3 x 12
C3
Seated Hamstring Curl
2 x 12
Self-Care
A
Take it easy! Do something that feels good and helps you clear your mind.
Prep
A
Limber 11 - Lower Body Movement Prep
1 - Foam Roll IT Band x15 passes/ side 2 - Foam Roll Adductors x15 passes/ side 3 - Foam Roll Glutes x1-2min/ side 4 - Bent-knee Iron Cross x5-10/ side 5 - Rock to V-Sit x5-10 6 - Rocking Frog Stretch x10 3sec holds 7 - Fire Hydrant Circles x10fwd/ x10bwd each leg 8 - Spider Man Stretch x5-10 each leg 9 - Cossack Squat x5-10 each side 10 - Seated Piriformis Stretch x20-30sec each side 11 - RFE Hip Flexor Stretch (3sec holds) x5-10 each side
EMOM
B
EMOM = Every Minute on the Minute: Set a timer for 20 minutes. When you begin, perform each exercise in sequence at the top of every minute. There are 5 exercises which means you will complete 4 rounds of each movement by the end of the 20 minutes. Your goal is to complete the number of repetitions prescribed for the exercise using the remaining seconds within the minute for rest before moving on to the next move. Here are todays exercises: 1) No push up burpee x6 2) Reverse Lunges x7 each leg 3) Plank (from feet or knees) x30seconds 4) Bear Crawl Shoulder taps x10 each arm (knees 2-3 inches off the ground) 5) Marching hip thrust x8 each leg
Self-Care
A
Take it easy! Do something that feels good and helps you clear your mind.
