Dynamic Calibrations
General FitnessFeel strong and confident while turning heads this summer. This program will make you healthier and get those glutes, legs and back raising some eyebrows.
- DISCLAIMER - If you choose to be seen in swimwear after completing this program you will get compliments, some stares and a few jealous haters.
1 sessions per week
Must use App app to view and log training
Program Training
A
Agile 8
1 x 1
B
Dead Bug
2 x 12
C1
Glute Bridge
3 x 8
C2
Front Plank on Elbows
3 x 0:30
D1
Single Leg RDL
3 x 8
D2
Straight Arm Pulldown
21, 15, 9
E
Romanian Deadlift with DB
7 x 5
F1
1-Leg RDL Isometric Hold
4 x 5
F2
Weighted Step Ups
4 x 5
G1
Half-Kneeling Med Ball Chop
3 x 12
G2
Kneeling Med Ball Thruster
3 x 12
H1
Medicine Ball Mountain Climber
4 x 12
H2
Flutter Kicks
4 x 12
A
5 Min Squat
1 x 5:00
B1
Ball Smash
3 x 1:00 @ 1:00
B2
Foam Roll
3 x 1:00 @ 1:00
B3
Couch Stretch (Hip Flexors)
3 x 1:00 @ 1:00
B4
Pigeon Stretch
3 x 1:00 @ 1:00
C
5 Min Squat
1 x 5:00
A1
Forward Walking Lunges
3 x 8
A2
Front Plank on Elbows
3 x 0:30
B1
Backward Walking Lunges
3 x 8
B2
DeadBug
3 x 8
C1
KB Russian Twist
3 x 12
C2
KB swings
3 x 12
D
Double KB Front Squat
3 x 5
E
Double KB Row
3 x 5
F1
KB single leg RDL
3 x 15
F2
Step Up (Goblet)
3 x 15
G
Quad Foam Roll
1 x 5:00
A1
Cable Facepull
3 x 25
A2
Split Stance Overhead Tricep Extension
3 x 25
B1
Alternating DB Front Raise
3 x 5
B2
DB Lateral Raise
3 x 5
B3
Rear Delt Flyes
3 x 5
C1
Barbell Upright Row
3 x 8
C2
4-Way Dead Bug
3 x 8
D
Seated DB Press
7 x 5
E
Seated Cable Row
7 x 5
F1
Incline DB Bench Press
3 x 5
F2
DB Incline Fly
3 x 5
G
Med Ball Sit Up
3 x 8
H
Med Ball Twists
3 x 8
A
Light Jog
1 x 60:00
A
Single Leg RDL
3 x 5
B
Agile 8
1 x 10:00
C1
Band Hip Flexor Stretch
3 x 1:00 @ 1:00
C2
Sprinter Stretch Hamstring
3 x 9 @ 9
D
Single Leg RDL
3 x 5
A
Light Jog
1 x 60:00
