Ian Gerber
General FitnessHaven't trained in a little while? Or just looking for a general fitness block to get back into more structured training? This high frequency (5 day), varied program will hit a variety of qualities that will lead to enhanced body comp, muscle gain, and multi-planar movement ability. Marked as a "beginner" program, but it can easily be scaled by an intermediate or advanced trainee to provide a challenge and improve body composition and tissue preparedness. Only equipment required are dumbbells.
Features1 sessions per week
Must use App app to view and log training
Program Training
A1
Plank
1 x 0:30
A2
SB Straight Leg Bridge With SL Lift
1 x 0:30
A3
Hip circles
1 x 10
A4
Air Squat
1 x 0:30
A5
Pogo Jump
1 x 0:30
B1
Goblet Squat
1 x 20
B2
1-Arm DB Row
1 x 20
B3
DB Single Leg Deadlift
1 x 20
B4
DB Military Press
1 x 20
B5
Reverse Lunges
1 x 20
B6
1/2 Turkish Get Up
1 x 20
B7
Alternating DB Hammer Curl
1 x 20
B8
DB Tricep Extension
B9
Russian Twist
1 x 20
C1
Mountain Climber
3 x 0:30
C2
Jumping Jacks
3 x 0:30
A1
Side Plank
1 x 1:00
A2
Flutter Kick
1 x 0:30
A3
Cossack Squat
1 x 0:30
A4
Marching In Place
1 x 0:30
A5
Bear Crawl
1 x 0:30
B1
Plank with Twist
3 x 0:30
B2
Pop Squat
3 x 0:30
B3
High Knees In Place
3 x 0:30
B4
Lateral Lunge
3 x 0:30
B5
DB Overhead Carry
3 x 0:30
B6
Slalom Jump
3 x 0:30
B7
Extended High Plank
3 x 0:30
B8
Wall Sit
3 x 0:30
B9
Plank to Down Dog
3 x 0:30
B10
Wall Run
3 x 0:30
A1
Dead Bug
1 x 0:30
A2
Bird Dog
1 x 0:30
A3
Air Squat
1 x 0:30
A4
DB Overhead Carry
1 x 0:30
A5
Pogo Jump
1 x 0:30
B1
DB Front Squat
3 x 0:30
B2
Air Squat
3 x 0:30
B3
Wall Sit
3 x 0:30
B4
Rest
3 x 1:00
C1
Push-Up
3 x 0:30
C2
Standing Alternating DB Press
3 x 0:30
C3
Rest
3 x 1:00
D1
Bent Over Rear Delt Fly
3 x 0:30
D2
DB Renegade Row
3 x 0:30
D3
Alternating KB Row
3 x 0:30
D4
Rest
3 x 1:00
A1
Bear Crawl
1 x 10
A2
Squat to Stand
1 x 0:30
A3
Plank Crunch
1 x 0:30
A4
Jumping Jacks
1 x 0:30
A5
Air Squat
1 x 0:30
B1
Single Leg High Box Squat
3 x 10
B2
Rest
3 x 1:00
B3
Bent Over DB Row
3 x 10
B4
Rest
3 x 1:00
B5
DB Floor Press
3 x 10
B6
Rest
3 x 1:00
C1
Reverse Crunch
3 x 0:30
C2
Scissor Kicks
3 x 0:30
C3
Crunch
3 x 0:30
A1
Plank
1 x 0:30
A2
Double Deadbug
1 x 0:30
A3
Jumping Jacks
1 x 0:30
A4
Mountain Climber
1 x 0:30
A5
Squat to Stand
1 x 0:30
B1
DB Bicep Curls
3 x 0:45
B2
DB Lateral Raise
3 x 0:45
B3
Plank Crunch
3 x 0:45
B4
Tricep Kick Back
3 x 1:30
B5
V-Ups
3 x 0:45
