Buanno Fitness Coaching
General Fitness, Custom Programming, Strength & ConditioningThis program is designed for somebody that likes to mix things up. It is recommended to those who are experienced in their fitness journey.
The Lauren was designed to test strength, core, and conditioning through various methods of weight training, bodyweight movements, with a combination of special finishers, AMRAPs, and TABATAs.
Features4 sessions per week
Must use App app to view and log training
Program Training
A1
Air Squat
1 x 15
A2
Push-Up
1 x 15
B
Goblet Squat
10, 8, 8, 5, 5, 5 @ 0 lb
C1
Tricep Rope Pulldowns
3 x 8 @ 0 lb
C2
Cable Bicep Curls
3 x 8 @ 0 lb
D1
Crunches
3 x 15
D2
Flutter Kicks
3 x 15
Finisher
E
5 Rounds for Time (keep track of time and challenge yourself to beat it next time!) 1-Arm KB Snatch x5 (5/hand) Slam Ball x10 Squat Jumps x10
A
Power Walk
1 x 5:00
#1 AMRAP
B
10 Minute AMRAP All reps x 10 1. Push-Up 2. DB/KB Overhead Squat (light weight) 3. Speed Skater 4. Mountain Climber Desired Rest
C
Standing Cable Wood Choppers
4 x 6
D
DB Bench Press
5 x 6 @ 0 lb
E1
Bird Dog
3 x 10
E2
Dead Bug
3 x 10
E3
Glute Bridge
3 x 10
A
Elliptical
3:00, 5:00 @ 5, 7
B
Seated DB Shoulder Press
5 x 0:30 @ 0 lb
C
1-Arm DB Row
5 x 0:30 @ 0 lb
D
Wall Sit
5 x 0:30
E
Bicycle Sit-Ups
5 x 0:30
A
Light Jog
1 x 5:00 @ 5
Interval Cardio/Jog
B
5 Rounds 30 seconds of Cardio @ RPE >7 90 seconds of Cardio @ RPE 5-6
C
Crunches
5 x 15
D
Tricep Pushdown
5 x 15 @ 0 lb
E
DB Lateral Raise
5 x 15 @ 0 lb
F1
Good Morning
3 x 10
F2
T-Spine Reach
3 x 5
