Wild Physique Fitness
General FitnessThis is a basic training program for anyone trying to get started working out.
I wrote it for a few people on the 24-Day Jumpstart regiment from Advocare.
It will also work for the 28-Day Shape Up regiment as well.
I have a meal plan to help you get started with a healthy lifestyle.
If you are interested in getting started, please email me at:
kahlesgym@gmail.com
Features6 sessions per week
Must use App app to view and log training
Program Training
A1
1-Arm DB Row
20, 15
A2
Incline DB Bench Press
20, 15
B1
Calf Raise
20, 15
B2
Standing DB Press
20, 15
C1
DB Overhead Tricep Extension
20, 15
C2
DB Bicep Curls
20, 15
D1
Single Leg RDL
20, 15
D2
Goblet Squat
20, 15
E1
Frog Crunch
2 x 20
E2
Lying Leg Raise On Bench
2 x 20
Conditioning
A
Shape Up Metcon Circuit
Perform each exercise for the set time followed by the same rest. Beginner 20 seconds work to 40 seconds rest Intermediate 30 seconds work to 30 seconds rest Advanced 45 seconds work to 15 seconds rest Crazy Advanced 1 minute with no rest. Prisoner Squat Plank hold Mountain Climbers Basic Burpee Lying leg raise Frog Crunch Rest one full minute between rounds. Perform three to six rounds
Conditioning
B
CU24 Level 1 Melt 1
https://www.youtube.com/watch?v=we0TvvXTqB0 This is the link to the workout on for you to follow along if you want to workout at home.
A1
Reverse Lunges
20, 15
A2
Goblet Squat
20, 15
B1
Lying Leg Curl
20, 15
B2
Leg Extension
20, 15
C1
Barbell Upright Row
20, 15
C2
Calf Raise
20, 15
D1
Single Leg Calf Raise
20, 15
D2
Triceps kickback
20, 15
E1
Frog Crunch
2 x 20
E2
Lying Leg Raise On Bench
2 x 20
Conditioning
A
CU24 Level 1 Shred 1
Here's the follow along video for an at home workout. https://www.youtube.com/watch?v=liXbi1dkW8s&t=13s
A1
DB Chest Fly
20, 15
A2
Bent Over DB Row
20, 15
B1
Standing Calf Raises
20, 15
B2
Bent Over Rear Delt Fly
20, 15
C1
EZ Bar Lying Tricep Extension
20, 15
C2
Hammer Curl
20, 15
D1
DB Lunge
20, 15
D2
Goblet Squat
20, 15
E1
Frog Crunch
2 x 20
E2
Lying Leg Raise On Bench
2 x 20
Conditioning
A
Shape Up Metcon Circuit
Perform each exercise for the set time followed by the same rest. Beginner 20 seconds work to 40 seconds rest Intermediate 30 seconds work to 30 seconds rest Advanced 45 seconds work to 15 seconds rest Crazy Advanced 1 minute with no rest. Prisoner Squat Plank hold Mountain Climbers Basic Burpee Lying leg raise Frog Crunch Rest one full minute between rounds. Perform three to six rounds
Conditioning
A
Shape Up Metcon Circuit
Perform each exercise for the set time followed by the same rest. Beginner 20 seconds work to 40 seconds rest Intermediate 30 seconds work to 30 seconds rest Advanced 45 seconds work to 15 seconds rest Crazy Advanced 1 minute with no rest. Prisoner Squat Plank hold Mountain Climbers Basic Burpee Lying leg raise Frog Crunch Rest one full minute between rounds. Perform three to six rounds
