Primal
Bergey Strength Training
General Fitness, Functional Fitness, Functional TrainingPrimal is a 4 week workout program I designed for people who workout from home or don't have access to a lot of machines and other exercise equipment. All you need is your own bodyweight, dumbbells, chair/bench, and resistance bands! However, using minimal equipment does not mean it is easy. Primal will challenge you each week by progressively getting more difficult. The workout week consists of 3 strength training days, and 2 low intensity cardio and ab cicuit days. This is the perfect program for those looking for a quick yet challenging workout!
A
Primal Warm-Up
3 x 15
B
Air/Goblet Squat
3 x 8
C
Front Raise
3 x 8
D
Hip Ups
3 x 8
E
Dumbbell Lateral Raise
3 x 8
F
Calf Raises
3 x 8
A
Walk or Bike
1 x 15:00
B
Crunch/Reverse Crunch/Russian Twist
3 x 8
A
Primal Warm-Up
3 x 15
B
Push Up
3 x 8
C1
Right Arm Tripod Row
3 x 8
C2
Left Arm Tripod Row
3 x 8
D
Floor Fly
3 x 8
E
Skull Crusher
3 x 8
A
Walk or Bike
1 x 15:00
B
Flutter Kicks/Knees Tucked Crunch
3 x 8
A
Primal Warm-Up
3 x 15
B
Bodyweight Walking Lunge
3 x 8
C
Moving Side to Side Plank
3 x 15
D
Resistance Band LAT Pulldown
3 x 8
E
Bar/DB Shoulder Press
3 x 8
F
Tricep Dips
3 x 8
G
Dumbbell Hammer Curl
3 x 8
Brandon Bergey
I have over 11 years of experience working with all individuals and helping them reach their fitness and health goals. I am currently certified by ISSA. I have held both ISSA and NASM certifications.
Primal is tailored to fit those who are short on time and workout at home or at a gym with minimal equipment/room. Primal would be great for beginners or those getting back into the fitness game. Get Primal and get fit!
Get Primal
