Farm Flex Fitness
Weightlifting, Women's TrainingA 4 week program with 3 workouts per week. You can add one cardio day per week! Lots of variety in these 4 weeks, you won't be bored! Gym and home friendly. There is a bit of both in this program. Once your done the 4 weeks do it all over again!
Features1 sessions per week
Must use App app to view and log training
Program Training
Conditioning
A
5 min warmup
30 seconds each twice Monster walks Arm Circles both ways Plank Jacks 90/90s Leg Swings Ankle Circles
B
Squat to Shoulder Press
C
1-Arm DB Row
D
Romanian Deadlift
E
Chest Press
F
Hip Thrust
G
Dead Bug
H
Plank
Conditioning
I
5 Min Stretch Cool Down
30 Seconds each Stretch Quad Stretch Figure 4 Stretch Thread the Needle Childs Pose Arm Opener Cobra
Conditioning
A
Warm Up #2
30 seconds each TWICE Worlds Greatest Stretch Jumping Jacks Inchworms Squat jumps Hip Hurdles
B
Reverse Lunges
C
DB Tricep Extension
D
Single Leg Glute Bridge
E
DB Bicep Curls
F
DB Farmer's Walk
G
Superman
H
Bear Hold with pull through
Conditioning
I
5 min Cool Down #2
30 seconds each TWICE Standing Quad Stretch Both sides Toe Touches each side Thread the Needle Chest Opener at the wall both sides Side bends Cobra
A
Heroic Warm-up
B
Curtsy Lunge
C
Shoulder Press
D
Monster Walks
E
DB Chest Fly
F
Single Arm Lateral Raise
G
Side Plank Crunch
H
Swimmer
I
Cool Down
