21 Day Kickstart Program
Synergy Fitness & Nutrition
General Fitness, Functional FitnessOur 21 day beginner resistance training program is carefully designed for people of any age looking to build strength, power, and endurance. The program contains 3 total weeks (5 days per week) of developmental exercises to help you stay consistent and see results. Our coaches provide direct contact and hold you accountable to become the best, and strongest, version of yourself. This program combines easy-to-follow exercises with a structured plan to help you build a solid foundation, one rep at a time.
A
Foam Roll
Prep
B
Full Body Mobilization
Closed Chain Ankle C.A.R.S x 10/10 Quadruped Adductor rock x 5/5 Cat/Camel x 10 Side Lying T-Spine Opener x 5/5 Figure 4 Glute Bridge x 10/10 Inchworm walkout x 5 Cossack Squat x 5/5 hip hinge w t-spine rotation x5/5 Push-up x 5
C1
Goblet Squat
3 x 8
C2
1-Arm DB Row
3 x 16
C3
Plank
3 x 30
D1
Glute Bridge
3 x 8
D2
DB Bench Press
3 x 8
D3
Banded Pallof Hold
3 x 60
E1
DB Bicep Curls
2 x 10
E2
Walking Lunges
2 x 20
Recovery
F
Full Body Stretch
Perform each stretch for 30 seconds Seated Hamstring Samson Stretch Pigeon Stretch Prayer Stretch Standing Shoulder Stretch Standing Calf Stretch
Prep
A
GPP Phase 1: Mobility
Mobility: -Cat-Camel x 5 (pause at each position for 1-2 seconds) -Downward dog to Cobra x 5 (pause at each position for 1-2 seconds) -Worlds Greatest x5/5 -Side-Lying Shoulder Sweep x5/5 -Figure 4 Glute Bridge x 10/10 -Deep Squat with Plate counterbalance x 5 ( 5 Sec pause)
B
Row / Run / Bike / Assault Bike
1 x 20:00
Conditioning
C
Core Circuit #1
2-5 rounds with 1-2 minutes of rest between sets OH Plate Situp x 10 Russian twist x 10/10 (just use same weight plate from situps) Bicycle Sit-ups x 10/10 Flutter kicks x 30 seconds
Recovery
D
Full Body Stretch
Perform each stretch for 30 seconds Seated Hamstring Samson Stretch Pigeon Stretch Prayer Stretch Standing Shoulder Stretch Standing Calf Stretch
A
Foam Roll
Prep
B
Full Body Mobilization
Closed Chain Ankle C.A.R.S x 10/10 Quadruped Adductor rock x 5/5 Cat/Camel x 10 Side Lying T-Spine Opener x 5/5 Figure 4 Glute Bridge x 10/10 Inchworm walkout x 5 Cossack Squat x 5/5 hip hinge w t-spine rotation x5/5 Push-up x 5
C1
DB Reverse Lunge
3 x 16
C2
TRX Row
3 x 10
C3
Side Plank
3 x 60
D1
DB RDL
3 x 8
D2
Incline DB Bench Press
3 x 8
D3
Boat Pose
3 x 30
E1
DB Lateral Raise
2 x 10
E2
DB Calf Raise
2 x 10
Recovery
F
Full Body Stretch
Perform each stretch for 30 seconds Seated Hamstring Samson Stretch Pigeon Stretch Prayer Stretch Standing Shoulder Stretch Standing Calf Stretch
Prep
A
GPP Phase 1: Mobility
Mobility: -Cat-Camel x 5 (pause at each position for 1-2 seconds) -Downward dog to Cobra x 5 (pause at each position for 1-2 seconds) -Worlds Greatest x5/5 -Side-Lying Shoulder Sweep x5/5 -Figure 4 Glute Bridge x 10/10 -Deep Squat with Plate counterbalance x 5 ( 5 Sec pause)
B
Row / Run / Bike / Assault Bike
5 x 2:00 @ 1:00
Conditioning
C
Home / Beginner Core Circuit
Core Circuit = Pick 5 exercises and perform 2-3 rounds 1) Lying Leg Raise x 20 reps 2) Mountain Climbers x 20 per leg (Slow Tempo) 3) Hollow Hold x 30 seconds 4) Reverse Crunch x 20 reps 5) Alternating Leg Lifts x 10 reps per leg 6) Side Plank x 30 seconds per side 7) Deadbug with 1-2 Second Hold x 15 reps per side 8) Push up to Side plank x 5 second hold for plank / 4 reps per side
Recovery
D
Full Body Stretch
Perform each stretch for 30 seconds Seated Hamstring Samson Stretch Pigeon Stretch Prayer Stretch Standing Shoulder Stretch Standing Calf Stretch
A
Foam Roll
Prep
B
Full Body Mobilization
Closed Chain Ankle C.A.R.S x 10/10 Quadruped Adductor rock x 5/5 Cat/Camel x 10 Side Lying T-Spine Opener x 5/5 Figure 4 Glute Bridge x 10/10 Inchworm walkout x 5 Cossack Squat x 5/5 hip hinge w t-spine rotation x5/5 Push-up x 5
C1
Goblet Lateral Squat
3 x 8
C2
Inverted Row Hold
3 x 15
C3
Rolling Plank
3 x 60
D1
Push-Up
3 x MAX
D2
SB Hamstring Curl
3 x 8
D3
SB Stride
3 x 30
E1
Half Kneeling DB Curl to Press
2 x 20
E2
Banded Lateral Low Walk
2 x 20
Recovery
F
Full Body Stretch
Perform each stretch for 30 seconds Seated Hamstring Samson Stretch Pigeon Stretch Prayer Stretch Standing Shoulder Stretch Standing Calf Stretch
Nick Lund
I am an NSCA CPT and CSCS coach who aims to help individuals navigate the science of strength and conditioning and simplify it to help them obtain a higher quality of life. I use a simplistic approach to optimize training and its benefits so you can continue to live a life of fewer excuses.
Progress takes time, so celebrate every milestone, no matter how small. Stay consistent and trust the process. The strength you build here will empower you for life. You’ve got this!
Get 21 Day Kickstart Program
Erica L.
Fitness Mom
Verified Athlete"Nick has a solid education/background in sports training & an undeniable passion for his career. With a well-established, proven track record in the development of multiple athletes & personal training clients, It became increasingly clear he had the tools I needed to get started."
Brittany M.
Fitness Mom
Verified Athlete"As a result of his coaching, my fitness level and strength has improved massively. He is constantly and challenging me and always has words of encouragement to make sure I’m always focused on the goal ahead. I highly recommend working with Nick!"
Kyle M.
Professional Hockey Athlete
Verified Athlete"I’ve noticed his attention to detail through movements and lifts has been a big part in assuring I’m performing the workouts correctly and to maximize potential. I’ve noticed a more explosive stride on the ice along with a conditioned body to help me through the tough days of the season."
