Are you looking for a program to get you in and out of the gym in an hour or less? Do you want an easy-to-follow, requires no thinking on your part, program that is built to progress sustainably? Then this is the program for you.
Prior training experience is beneficial, but definitely not required. This program is for someone that is just starting off, someone that has been on and off struggling with consistency, or someone that is looking for a quick 3-day/week commitment to getting into the gym!
The purpose of this program is to get you ready for the following programs that will implement more mobility and strength to help keep you healthy and moving throughout any age. It can definitely be followed for more than the four weeks that are programmed, as these workouts contain all-inclusive full-body exercises designed for the busy person.
A
Heroic Warm-up
For Completion
B
Back Squat
3 x 12
C
DB Deadlift
3 x 12
D
Incline DB Bench Press
3 x 12
E
Lat Pulldown
3 x 12
F
Band Resisted Front Plank Pull
2 x 10
G
Kneeling Hip Flexor Stretch
1 x 0:30
H
Wall Pec Stretch
1 x 0:30
I
Pigeon Stretch
1 x 0:30
A
Walk
1 x 20:00
A
Stationary Bike
1 x 5:00
Circuit
B
Complete 12-15 reps of each activation exercise. Band Pull-Aparts Scapula Push-ups (can be done on knees) Squat to stand
C
Bench Press
3 x 12
D
Bulgarian Split Squat
3 x 10
E
Tricep Rope Pulldowns
3 x 12
F
Sumo Squat
3 x 12
G
Chest-Supported DB Row
3 x 12
H
Reverse Crunch
3 x 8
I
Overhead Tricep Stretch
1 x 0:30
J
Prone chest stretch
1 x 0:30
A
1/4 mile jog
1 x .25
B
Sprint Intervals
1 x 10 @ 1:30
C
Walking Cool Down
1 x 5:00
D
Decline Med Ball Crunch
3 x 10
E
V-Ups
3 x 10
Circuit
A
Complete 3 rounds of each exercise. Take your time through the ranges of motion to get a nice warm-up. Keep the core engaged by imagining pulling your floating ribs down and back towards the spine. Single-leg glute bridge (8 reps each side) Bird-dog (8 reps each side) BW or DB Good mornings (8 reps)
B
Romanian Deadlift
3 x 12
C
Heel Tap Step Down
3 x 10
D
Single Arm Crucifix Curls
3 x 12
E
Eccentric Pull-Up
3 x 8
Circuit
F
Complete 3 rounds Half-Kneeling Wood Chop (8 reps each side) - rotate from the lower core, keeping the navel drawn in High boat to low boat (8 reps) - these are really challenging. Take it slow and don't worry about getting the legs up super high for the high boat. Superman (8 reps) - keep the neck in line with the spine (don't look up as your arms and legs come up). Think about pulling the arms and crown of the head towards the front, and the legs back.
Circuit
G
Time to stretch it out! Hold each stretch for minimum 20 seconds each side. Kneeling hip flexor/quad stretch Reclining hand to big toe (can use strap or towel around bottom of foot to pull it towards you) Bicep stretch
A
Walk
1 x 20:00
NASM-CPT / Yoga Teacher / MBSR Trained / Proud Dog Mom
With minimal time commitment, this program will get you and keep you healthy, strong, and fit so you can be your best self in all areas of life without sacrificing your precious time. Resistance training is the #1 way to preserve physical independence and
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