Wild Physique Fitness
General Fitness, BodybuildingThis is the program for you if you meant to call me months ago but now need to drop those pounds in the last few weeks before the wedding.
This is for the beginner or casual exerciser that needs to make that final push before the big day.
With purchase of this program, you need a great nutritional support plan to maximize results.
Email me at kahlesgym@rocketmail.com for more info.
Features6 sessions per week
Must use App app to view and log training
Program Training
A1
Walking Lunges
2 x 30
A2
Air Squat
2 x 20
A3
Fire Hydrant
1 x 20
A4
Pistol Squat
1 x 20
A5
SB Hammy Curl
1 x 20
A6
Hip Thrust
2 x 20
B1
Hex Bar Deadlift
4 x 6 @ MAX
B2
Bent Over DB Row
4 x 6 @ MAX lb
C1
Hang Clean
4 x 5 @ 60 %
C2
Pop Squat
4 x 12
C3
Lat Pulldown
4 x 6
D1
Step-Ups
3 x 15
D2
Hang Clean and Press
3 x 15
E1
Double KB Front Squats
3 x 12
E2
DB Renegade Row
3 x 15
Metabolic Movement 1
F
Jumping Jacks 30 seconds Walk for 60 seconds Mountain Climbers 30 seconds Walk 60 seconds Pop Squat 30 seconds Walk 60 seconds Alternating KB Swing 30 seconds Walk 60 seconds Burpees Walk 60 seconds Perform 1-3 rounds.
Metabolic Movement
A
Work rest interval cycle of 1:2 Kettlebell Swing 60 seconds Walk 120 seconds Burpees 60 seconds Walk 120 seconds Left Arm Kettlebell Swing 60 seconds Walk 120 seconds Right Arm Kettlebell Swing 60 seconds Walk 120 seconds Burpees 60 seconds Walk 120 seconds
Good Ol Cardio
B
Perform 20-30 minutes of any cardio exercise you would like. Be sure to breathe hard. You should not be able to converse without broken sentences. This means 75-80% Maximum heartrate.
Conditioning
C
Impact 1
As fast as possible: 50 Jumping Jacks 40 Crunches 30 Prisoner Squat 20 Push-Ups 10 Burpees 50 Jumping Jacks
Evening Interval Training
A
This is broken into five minute blocks. 20 seconds of all out sprint 20 seconds of slow rest 20 seconds of all out sprint 20 seconds of slow rest 20 seconds of all out spring 20 seconds of slow rest 60 seconds of 85% MHR or a perceived exertion of 8 60 seconds of 70% MHR or a percieved exertion of 7 60 seconds of slow rest Repeat this cycle for three to six rounds.
A1
Burpee
1 x 20
A2
DB Fly
1 x 15
A3
Dumbbell Butterfly
1 x 15
A4
Side Lying External Rotation
1 x 15
A5
Side Lying Internal Rotation
1 x 15
A6
Lateral Raise With External Rotation
1 x 15
B1
Snatch Deadlift
3 x 6 @ MAX lb
B2
Barbell Incline Bench Press
3 x 6 @ MAX lb
C1
Clean Deadlift
3 x 12
C2
Barbell Incline Bench Press
3 x 12
D1
Bulgarian Split Squat
3 x 12
D2
T-Bar Row
3 x 12
E1
Goblet Squat
3 x 15
E2
Push-Up
3 x 15
Metabolic Movement 2
F
Perform 10 reps of each exercise with no rest for 2 minutes. Try to get more reps or rounds done each interval. Rest 2 minutes Repeat 3-6 times. High Knee Run in Place Walking Plank Pop Squat Skater Hop
Evening Interval Training
A
This is broken into five minute blocks. 20 seconds of all out sprint 20 seconds of slow rest 20 seconds of all out sprint 20 seconds of slow rest 20 seconds of all out spring 20 seconds of slow rest 60 seconds of 85% MHR or a perceived exertion of 8 60 seconds of 70% MHR or a percieved exertion of 7 60 seconds of slow rest Repeat this cycle for three to six rounds.
Conditioning
B
Impact 2
Perfrom Three Rounds of this circuit. 10 burpee lunges 7 Walkouts/Inchworms 10 jackknife sit up 30 squats
Metabolic Movement
A
Work rest interval cycle of 1:2 Kettlebell Swing 60 seconds Walk 120 seconds Burpees 60 seconds Walk 120 seconds Left Arm Kettlebell Swing 60 seconds Walk 120 seconds Right Arm Kettlebell Swing 60 seconds Walk 120 seconds Burpees 60 seconds Walk 120 seconds
Good Ol Cardio
B
Perform 20-30 minutes of any cardio exercise you would like. Be sure to breathe hard. You should not be able to converse without broken sentences. This means 75-80% Maximum heartrate.
A1
DB Renegade Row
5, 6, 7, 8, 9, 10, 11, 12 @ 7
A2
American KB Swing
5, 6, 7, 8, 9, 10, 11, 12
A3
TRX Push-Up
5, 6, 7, 8, 9, 10, 11, 12
A4
Chin-Up
5, 6, 7, 8, 9, 10, 11, 12
B1
Front Squat
4 x 6
B2
Lat Pulldown
4 x 6
C1
Back Squat
3 x 12 @ 60 lb
C2
Lat Pulldown
3 x 12
D1
Step-Ups
3 x 15
D2
Hang Clean and Press
3 x 15
E1
Double KB Front Squats
3 x 12
E2
DB Renegade Row
3 x 15
Metabolic Movement 5
F
Pop Squat 30 seconds Jump rope 90 seconds Alternating back lunge 30 seconds Jump rope 90 seconds Burpees 30 seconds Jump rope Walking Plank 30 seconds Jump Rope 90 seconds Bicycle sit-up 30 seconds Jump Rope 90 seconds Repeat 1-3 times
Metabolic Movement
A
Work rest interval cycle of 1:2 Kettlebell Swing 60 seconds Walk 120 seconds Burpees 60 seconds Walk 120 seconds Left Arm Kettlebell Swing 60 seconds Walk 120 seconds Right Arm Kettlebell Swing 60 seconds Walk 120 seconds Burpees 60 seconds Walk 120 seconds
Good Ol Cardio
B
Perform 20-30 minutes of any cardio exercise you would like. Be sure to breathe hard. You should not be able to converse without broken sentences. This means 75-80% Maximum heartrate.
Evening Interval Training
A
This is broken into five minute blocks. 20 seconds of all out sprint 20 seconds of slow rest 20 seconds of all out sprint 20 seconds of slow rest 20 seconds of all out spring 20 seconds of slow rest 60 seconds of 85% MHR or a perceived exertion of 8 60 seconds of 70% MHR or a percieved exertion of 7 60 seconds of slow rest Repeat this cycle for three to six rounds.
