SkanStrength
This program is the first month of training from our Bulletproofed Membership service.
You can repeat this program several times, adding weight to each session from month to month.
Features3 sessions per week
Must use App app to view and log training
Program Training
Week 1 Instructions
A
Please watch the video for weekly instructions.
Conditioning
B
General Warm Up
5-10 minutes of cardio 3 Rounds x 10 Jumping Jacks 10 Air Squats 10 Push Ups 10 Sit Ups
How to Warm Up for Barbell Exercises
C
Please watch the warm-up video if you have not already.
D
Tempo Squat
3 x 5
Circuit
E
**Click the exercise video below to view all videos for each exercise*** 3-5 Rounds for Time; GO FAST! (If you are really getting crushed by this, do less rounds.) 1. Push Ups x 10 Reps (You may perform weighted push ups or hand-release if needed!) 2. Dumbbell Lateral Lunge x 10 per leg 2. Inverted Rows x 10 Reps 3. Sit Ups (or weighted sit ups) x 10 Reps
Conditioning
A
General Warm Up
5-10 minutes of cardio 3 Rounds x 10 Jumping Jacks 10 Air Squats 10 Push Ups 10 Sit Ups
B
Tempo Bench Press
3 x 5
Circuit
C
**Click the exercise video below to view all videos for each exercise*** 3-5 Rounds for Time If need be, cut down the number of rounds or reps per rounds if you're feeling like it's too much for you. 1. Step Ups x 10 Reps (Per Leg) 2. Lat Pulldown, Banded Pull Ups or Single Arm Row x 10 Reps 3. Plank x :60 seconds or failure, whatever comes first (can be weighted or bodyweight only) 4. Dumbbell Overhead Press x 10 Reps 5. Dumbbell Curls x 10 Reps
Conditioning
A
General Warm Up
5-10 minutes of cardio 3 Rounds x 10 Jumping Jacks 10 Air Squats 10 Push Ups 10 Sit Ups
B
Romanian Deadlift
3 x 5
Circuit
C
**Click the exercise video below to view all videos for each exercise*** 3-5 Rounds for Time If need be, cut down reps or the number of rounds you are doing. 1. Goblet Squat x 10 2. Lying Dumbbell Triceps Extension x 10 3. Leg Raises x 10 4. Lateral Raises x 10 5. Jumping Jacks x 10
