ORKA ATHLETICS
General FitnessTime-Restricted
This program is for those that are limited on time but big on looking good. For those that want to burn fat and build muscle in 45min or less this is the program for you. This program is designed to be used in any gym/or Garage gym. Mostly dumbells and an incline bench is all the equipment that you need. Even if you work out in a crowded gym where it can be hard to get certain pieces of equipment this program will help you get in and get out without hoping for a piece of equipment to be available.
Need to know how to Squat, Press, Lunge, & Pull
Need to be able to read @3010 TEMPO if this is confusing head over to ORKA's blog for help. https://www.orkaathletics.com/journal/program-terms
Features3 sessions per week
Must use App app to view and log training
Program Training
A
Agile 8
B1
Split Squat
4 x 12
B2
Seated Banded Leg Curls
4 x 25
C1
Goblet Squat
4 x 12
C2
Front-Leaning Rest (FLR)
4 x 1:00
D
Rowing
1 x 10:00
A
Agile 8
B1
Incline DB Bench Press
4 x 12
B2
Chest-Supported DB Row
4 x 12
C1
DB Hang Clean & Press
4 x 12
C2
Side Plank W/ Rotations
4 x 10
D
Rowing
1 x 10:00
A
Agile 8
B1
Split Squat
4 x 12
B2
Seated Banded Leg Curls
4 x 25
C1
Goblet Squat
4 x 12
C2
Front-Leaning Rest (FLR)
4 x 1:00
D
Rowing
1 x 10:00
