Busy life? The Hectic Human program is intended for individuals who just don't seem to have enough time in the day. Each workout takes 30-45 minutes per day, but still delivers the strength and mobility improvements needed to live a healthy lifestyle.
This 12-week program is designed for someone just starting out on a strength training journey, the working parent, or those with crazy work-life schedules.
A
DB Bench Press
12, 10, 8, 8
B
Overhead Press
10, 20, 10, 20
C1
Push-Up
3 x 6
C2
Bench Dips
3 x 12
C3
Skull Crushers
3 x 25
D1
DB Farmer's Walk
3 x 25
D2
Bicycle Sit-Ups
3 x 10
E
Incline Walk on Treadmill
1 x 30:00
A
Chin-Up
4 x 3
B
1-Arm DB Row
10, 8, 8, 10
C
Inverted Row
4 x 5
D1
Barbell Bicep Curl
3 x 6
D2
DB Bicep Curls
3 x 12
D3
Cable Bicep Curl
3 x 25
D4
Dead Bug
3 x 10
E
Assault Bike
10 x 0:20 @ 0:40
A
Goblet Squat
5, 6, 8, 10, 12
B
Dumbbell RDL
5, 8, 10, 15
C1
DB Split Squat
3 x 8
C2
Front Plank on Elbows
3 x 0:30
D1
Barbell Hip Thrust
3 x 6
D2
Side Plank on Elbows
3 x 0:15
A1
Inchworm
2 x 10
A2
WORLD'S GREATEST STRETCH
2 x 10
A3
Bird Dog
2 x 10
A4
Bear Crawl
2 x 10
A5
90/90 Lean and Rotate
2 x 5
B
Incline Walk on Treadmill
1 x 30:00
A1
Incline DB Bench Press
8 x 3
A2
Step Back Lunge
8 x 3
A3
Chest-Supported DB Row
8 x 3
A4
Side Lunge
8 x 3
B
Assault Bike
5 x 1:00 @ 1:00
High level Sport Performance Coach with almost a decade of collegiate and Division 1 sport performance experience.