DELIRIOUS
CINDERS
12 week program | 3 phases | 4 weeks per phase.
Daily program. Designed for those that want or need to workout everyday. Modular to allow for schedule flexibility and stacking two days together to stay on track. Combines the three core pillars of movement for mental health of resistance training, moderate intensity cardio and high intensity exercise. This program progresses from lighter weight and higher reps and builds toward heavier weight and lower reps to build endurance, muscle and strength, in that order.
A
Bulgarian Split Squat
4 x 10
B
Single Leg RDL
4 x 10
C
Skaters
4 x 10
A
Cardio
1 x 30:00
A1
DB Bench Press
4 x 12
A2
DB Bent Over Rows
4 x 12
B1
DB Shoulder Press
4 x 12
B2
Assisted Pull Ups
4 x 12
C
Plank
A
Cardio
1 x 30:00
A
3 Minute Warm Up
1 x 3:00
B
Chaos Burpees
1 x 5:00
C
Flutter Kicks
Recovery
D
15 Minute Mobility
15 minutes of your preferred mobility, or follow the circuit below: - Shoulder disclocates 10 reps - 2 min standing hamstring stretch - 1 min elevated pigeon each side [2 min total] - 1 min couch stretch quad focused each side [2 min total] - 1 min couch stretch hip flexor focused [2 min total] - 1 min 90/90 stretch each side [2 min total] - Shoulder disclocates 10 reps
A
Calf Raise
3 x 15
B
Jump Rope
1 x 5:00
C
Lat Prayers
3 x 15
D1
DB Incline Flies
3 x 15
D2
DB Incline Rear Delt Flies
3 x 15
E1
DB Bicep Curls
3 x 15
E2
DB Overhead Tricep Extension
3 x 15
A
Cardio
Jack Lunt
I'm Jack, I've had mental illness since I was a toddler and have had suicidal tendencies all my life. I was lucky enough to have a wife who ripped me back to reality before I lost the battle. My life has turned from something I wanted to end to something I look forward to living. As part of my ongoing battle to make my mental health number one in my life, I want to help others do the same.
