Lexfit16

Coach
Salvatore leccese

Features
5 sessions per week
Must use App app to view and log training
Program Training

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Sample Week
Week 1 of 4-week program
Sunday
TOTAL BODY HIIT BW

Tabata 4’

A

20” work 10” rest - Push ups (knee push ups if too hard) - Sit ups

Emom

B

Every minute on the minute, EMOM workouts challenge you to complete an exercise or a sequence of exercises for a certain number of reps in less than 60 seconds. The remaining time within the minute serves as your recovery. - 6 reps plank up downs - 6 single leg glute bridge - 12 heel tap

Amrap 7’

C

Amrap 7’ (complete as many rounds as possible) - 10 snowman - 20 alternated reverse lunges - 20” high knees

Tabata 4’

D

20” work 10” rest - burpees or squat jump or if you can’t jump squat to toe raises - overhead squat

Monday
CIRCUIT TRAINING

Circuit

A

30” for exercise Repeat 3/4 times without rest - high plank - squat - crunches - low plank - walking lunges - high knees

Circuit

B

30” for exercise Repeat 3/4 times without rest - reverse lunges - sit ups - jumping jacks - push ups - mountain climbers - bicycle crunches

Tuesday
TOTAL BODY HIIT 

40” work 20” rest

A

Repeat this sequence 3 times - pull down - sumo squat - lateral raises - swing

40” work 20” rest

B

Repeat this sequence 3 times - skip lunges - punches - curl and press - skater squat iso

Wednesday
CIRCUIT TRAINING

Circuit

A

30” for exercise Repeat 3/4 times without rest - Russian twist - lateral raises - DB clean - walking lunges - DB row - high knees

Circuit

B

30” for exercise Repeat 3/4 times without rest - low plank - push ups - shoulder press - Romanian deadlift - reverse lunges - sit ups

Thursday
CORE STRENGHT

Intensity ladder 7’

A

Complete each exercise in 20 seconds with 10 seconds of recovery. At the end of each round remove the first exercise in the sequence. The intensity ladder is considered concluded when the last round consists of two exercises. - sit up with rotation - single leg plank - plank jacks - oblique crunches - Russian twist

Tabata 4’

B

20” work 10” rest - crossing mountain climbers - High plank reach

Tabata 4’

C

20” work 10” rest - high plank - side plank

Emom 6’

D

Every minute on the minute, EMOM workouts challenge you to complete an exercise or a sequence of exercises for a certain number of reps in less than 60 seconds. The remaining time within the minute serves as your recovery. - 5 half burpees - 20 high plank shoulder taps

Coach
coach-avatar Salvatore leccese

Workout from Home