The Fitness Remodel
Strength & Conditioning, General FitnessThis program is made to be efficient in the gym because life is too busy and short to spend all day working out, however, it is much shorter when we don't.
The program is five days a week, three days in the gym for about 40 minutes for each workout, and two days a week for cardio there are three options listed feel free to do any of them the goal for cardio is to keep your heart rate elevated, roughly 50-80% of your max heart rate.
Karvonen Calculator link:
https://www.omnicalculator.com/health/karvonen-formula
Max Heart Rate = 220 - your age
Features3 sessions per week
Must use App app to view and log training
Program Training
A1
Med Ball Chest Pass
1 x 10
A2
Overhead MB Throw
1 x 10
A3
MB Side Throw
1 x 10
A4
Med Ball Slams
1 x 10
B
Bench Press
4 x 8 @ 65, 65, 70, 70 %
C1
Chin-Up
4 x 6
C2
DB Seated Overhead Press
4 x 10
D1
DB RDL
3 x 10
D2
Walking Lunges
3 x 20
A
Walk
1 x 30:00
B
Jog
1 x 2
C
Rowing
1 x 30:00
D
Biking
1 x 30:00
A1
Air Squat
1 x 10
A2
Walking Lunges
1 x 10
A3
KB swings
1 x 10
A4
Push-Up
1 x 10
B
Back Squat
4 x 8 @ 65, 65, 70, 70 %
C1
Leg Press
4 x 10
C2
Step-Ups
4 x 16
D1
1-Arm DB Row
3 x 10
D2
Incline DB Bench Press
3 x 12
A
Walk
1 x 30:00
B
Jog
1 x 2
C
Rowing
1 x 30:00
D
Biking
1 x 30:00
A1
Med Ball Slams
1 x 10
A2
MB Side Throw
1 x 10
A3
Overhead MB Throw
1 x 10
A4
Med Ball Chest Pass
1 x 10
B
Bent Over Row
4 x 8
C1
Middle Cable Chest Fly
4 x 12
C2
Lat Pulldown
4 x 12
D1
Seated Cable Row
3 x 12
D2
Cable Upright Row
3 x 15
