Next Level Fitness: Train Like an Athlete
If you want a total body fit transformation, this is for you. This program is not your typical gym program! WE believe in achieving next level shit. I will coach you on how to train like an athlete for next level results.
-The workouts will take 45-60minutes of your time.
-No previous athletic skills required
-No fad diets or magic pills required!
If you are seeking for a change of pace in your workout routine, this is for you.
5 sessions per week
Must use App app to view and log training
Program Training
A
Run
1 x 10:00
Conditioning
B
Circuit
7min AMRAP (as many rounds as possible) complete these exercises straight through no rest for 7 minutes. Results = number of rounds completed in 7minutes. 15 wallballs 15 deadlifts (70% of max, moderate weight challenge) 15 burpee box jumps (18"+ box) *use timer feature to set 7min AMRAP
C
Rest
1 x 3:00
Circuit
D
12-minute AMRAP. Complete exercise in order for 12minutes straight no rest. Complete as many rounds as possible straight through. 10 Barbell Bent Over Row @ 75-80% 10 Toes to Bar (modified: Hold plank for 1min) 10 Hang Cleans @ 75-80% (modified: 10 high pulls or 10 Kettlebell swings) Expect to do about 5 rounds
E
Cool Down Run
1 x 10:00
A
Cardio
1 x 10:00
Conditioning
B
Circuit 2
4 rounds. x 30s. 30s. rest after each set. 30s. dbell thrusters (15-30lbs) 30s. Mountain climbers 30s. walking lunges weight overhead (15-30lbs) 30s. Russian twist (15-30lbs)
C
Rest
1 x 3:00
Conditioning
D
Circuit 3
4 rounds. x 30s. 30s. rest after each set 30s. alternating shoulder forward and lateral raise (5-15lbs) 30s. dbell biceps curls (10-30lbs) 30s. dbell back flys (10-15lbs) 30s. triceps dips
A
Run
1 x 2
B1
Plank Jack #NLF
2 x 30
B2
Mountain Climbers #NLF
2 x 30
B3
Jumping jacks #NLF
2 x 30
B4
High Knees
2 x 30
B5
Speed Skaters #NLF
2 x 30
B6
Squat Jumps #NLF
2 x 30
B7
Shoulder Taps #NLF
2 x 30
B8
Drop Squats
2 x 30
B9
Burpee #NLF
2 x 30
B10
Suicide Sprints #NLF
2 x 30
B11
Tuck Jumps #NLF
2 x 30
B12
Broad Jump #NLF
2 x 30
B13
Straight Jumps
2 x 30
B14
Single Leg Hop to Lunge #NLF
2 x 30
A
General Warm-Up
B
Barbell Back Squat #NLF
12, 9, 6, 3, 1 @ 75, 80, 85, 90, 95 %
C1
Cable Oblique Rotations
3 x 15 @ 15, 20, 25 lb
C2
Cable Single Arm Row #NLF
3 x 15 @ 15, 20, 25 lb
C3
Cable Single Arm Chest Press #NLF
3 x 15 @ 15, 20, 25 lb
D1
Weighted Step Ups #NLF
3 x 10 @ 75, 85, 95 lb
D2
Shoulder Taps #NLF
3 x 20
E
Barbell Ab Roll out #NLF
2 x 10
F
7 min abs #NLF
1 x 7:00
A
Run
1 x 5
B
Road Cycling
1 x 20
C
Cardio
1 x 60:00
Join our team of athletes to get the results you deserve in just 8-weeks.
Get Total Body Fit: 8-week Blueprint
Danny
Blueprint Athlete
Verified Athlete""I needed a challenging new approach to what I was accustomed to doing to get my motivation back on track. The program has offered a good combination of strength focus and cardio that I find doable at home with a few modifications and scalable to meet my current fitness level and limitations.""
