Get Fit and Strong
Jagim Performance Systems
Check out this 4-week hybrid fitness program consisting of full-body workouts, active recovery sessions, and a mix of long distance cardio and HIIT.
A1
Back Squat
3 x 10
A2
Bench Press
3 x 10
B1
Step-Ups
3 x 10
B2
Lat Pulldown
3 x 10
C1
Incline DB Bench Press
3 x 10
C2
Lying Leg Curl
3 x 10
D1
1-Arm DB Row
3 x 10
D2
Tricep Pushdown
3 x 10
E
Core Series for All Ages (Ab Circuit)
A
Run
1 x 2.5 @ 6
A1
DB Reverse Lunge
3 x 10
A2
Band Assisted Pull Up
3 x 10
B1
Push-Up
3 x 10
B2
Sumo Deadlift
3 x 10
C1
DB Shoulder Press
3 x 10
C2
Leg Extension
3 x 10
D1
Plank
1 x 0:30
D2
DB Bicep Curls
3 x 10
E1
Tricep Pushdown
3 x 12
E2
Standing Cable Wood Choppers
3 x 8
A
Thoracic Spine Mobility - Lax Ball
B
Shoulder Mobility - Lax Ball
C
Banded Ankle Dorsiflexion Mobilization
D
Hip Mobility - KB Squat
E
Flexibility/Mobility Routine
F
Standing Stretch / Mobility Series
A1
Leg Press
3 x 10
A2
Seated Chest Press
3 x 10
B1
Lat Pulldown
3 x 10
B2
Reverse Lunges
3 x 10
C1
Seated Row
3 x 10
C2
Goblet Squat
3 x 12
D1
Plank
3 x 0:30
D2
Wall Balls
3 x 6
E
DB Farmer's Walk
3 x 30
A
Assault Bike
5:00, 0:30, 1:30, 0:30, 1:30, 0:30, 1:30, 0:30, 1:30, 0:30
Andrew Jagim, PhD, CSCS, CISSN
Dr. Jagim is our head trainer and exercise programming specialist with two decades of experience in the fitness industry.
Take the guessing out of your training and let us do all the planning! Follow this 4-week training program for a full-body workout experience.
Get Get Fit and Strong
Stephanie Miller
Stay at Home Mom
Verified Athlete"This program has helped take the guess work out of my fitness routine and has allowed me to maximize my time in the gym to get results."