This program was created to help reshape your body. It was made with the intent to both get stronger and trim down your body fat.
A
Rowing
1 x 5:00
B1
Band Face Pull
1 x 10
B2
Band External Shoulder Rotation
1 x 10
B3
Band Dislocation
1 x 10
C
Bench Press
4 x 6
D
DB Shoulder Press
4 x 8
E
Pec Fly Machine
3 x 12
F
DB Lateral Raise
3 x 12
G
DB Skull Crusher
3 x 12
H
Single Arm Cable Extension
3 x 12
I
Box Jump
3 x 15
J
Foam Roll
1 x 5:00
A
Treadmill Walk
1 x 5:00
B1
Walking Hip Opener
1 x 20
B2
Sling Shot Side Step
1 x 20
B3
Air Squat
1 x 15
C
Back Squat
4 x 6
D
Goblet Squat
4 x 8
E
DB Lunges
3 x 24
F
Leg Extension
3 x 12
G
Hip Adduction
3 x 12
H
Calf Extension
3 x 12
I
Plank
3 x 0:45
J
Foam Roll
1 x 5:00
A
Rowing
1 x 5:00
B1
Band Face Pull
1 x 10
B2
Band External Shoulder Rotation
1 x 10
B3
Band Dislocation
1 x 10
C
Pull-up Machine
4 x 6
D
T-Bar Row
4 x 8
E
Lat Pulldown
3 x 12
F
Straight Arm Pulldown
3 x 12
G
Rear Delt Fly Machine
3 x 12
H
EZ Bar Curl
3 x 12
I
Sled Push
4 x 30
J
Foam Roll
1 x 5:00
A
Assault Bike
1 x 5:00
B1
Walking Hip Opener
1 x 20
B2
Sling Shot Side Step
1 x 20
B3
Air Squat
1 x 15
C
Deadlift
4 x 6
D
Hack Squat
4 x 8
E
Hip Thrust
3 x 12
F
Donkey Kickback
3 x 12
G
Single Leg Curl
3 x 12
H
Hip Abduction
3 x 12
I
Side Plank
3 x 0:30
J
Foam Roll
1 x 5:00
A
Walking
1 x 10:00
B1
Band Face Pull
1 x 10
B2
Band External Shoulder Rotation
1 x 10
B3
Band Dislocation
1 x 10
C1
Walking Hip Opener
1 x 20
C2
Sling Shot Side Step
1 x 20
C3
Air Squat
1 x 15
D1
Wall Balls
3 x 15
D2
Medicine Ball Slam
3 x 15
D3
Burpee
3 x 15
E1
DB Farmer's Walk
3 x 30
E2
Side Plank
3 x 0:30
F
Foam Roll
1 x 5:00
Strength, Powerlifting and General Fitness Coach Robert has had a passion for fitness his entire life. With over a decade of training experience, a Bachelors Degree in Exercise and Movement Science and a CSCS (Certified Strength and Conditioning Coach) from the NSCA. Robert has both the knowledge and experience to help you achieve your goals, whatever they may be!