This is a 9-week training program for those who are either new to the gym or trying to restart their fitness journey. It is a program built on the basics. The goal of this program is to help you build movement patterns needed for long term success and a physical base to help you become a better human.
FeaturesA1
Drunken Mountain Climbers
2 x 8
A2
Push-up Plank W/ Shoulder Tap
2 x 8
A3
Band Alternating Press
2 x 15
A4
Band Compound Row
2 x 15
B
Med Ball Slam
3 x 10
C1
Goblet Squat
2 x 5
C2
TRX Row
2 x 8
C3
Book Openers
3 x 5
D1
DB RDL
2 x 5
D2
Push-Up
2 x 5
D3
Band Pull-Apart
2 x 12
E1
Superman
3 x 15
E2
Side Plank
3 x 0:10
E3
Plank
3 x 0:10
E4
Isometric Lunge Hold
3 x 0:20
A
Cardio
1 x 30:00
A1
DB Farmer's Carry
2 x 50
A2
Side Shuffle w/ Arm Swing
2 x 50
A3
Bear Crawl
2 x 25
A4
Backward Long Stride Jog
2 x 25
A5
Light Jog
2 x 50
B
Medball Side Slam
3 x 6
C1
KB Deadlift
2 x 5
C2
DB Bench Press
2 x 5
C3
Band Face Pull
2 x 12
D1
Goblet Box Squat
2 x 5
D2
Bat Wings
2 x 6
D3
Kneeling Hip Flexor Stretch
2 x 30
E1
ISO Hold Y/W/T
3 x 0:10
E2
Single-Leg Glute Bridge ISO Hold
3 x 15
E3
Hollow Hold
3 x 0:10
A
Cardio
1 x 30:00
A1
Band Alternating Press
2 x 15
A2
Band Compound Row
2 x 15
A3
Push-up Plank W/ Shoulder Tap
2 x 8
A4
Drunken Mountain Climbers
2 x 8
B
Med Ball Slam
3 x 10
C1
Goblet Squat
2 x 5
C2
TRX Row
2 x 8
C3
Book Openers
2 x 5
D1
DB RDL
2 x 5
D2
Push-Up
2 x 5
D3
Band Pull-Apart
2 x 12
E1
Isometric Lunge Hold
3 x 0:20
E2
Plank
3 x 0:10
E3
Side Plank
3 x 0:10
E4
Superman
3 x 15
A
Cardiac Output
1 x 25 @ 30