Red Lens Strength and Conditioning
General Fitness, Functional Fitness, Functional Training, Personal Training-5 days per week.
-Minimal to Zero equipment.
-45- and 75-minute options.
-Workouts include lifting, cardio, EMOMs, RFTs, walking/running, mobility, bodyweight.
-Weekly Breakdown:
-Monday: Lift + Cardio (Day 1)
-Tuesday: Circuit - EMOM (Day 2)
-Wednesday: Lift + Cardio (Day 3)
-Thursday: Rest/Walk
-Friday: Circuit - AMRAP (Day 4)
-Saturday: Lift + Cardio (Day 5)
-Sunday: Rest/Walk
-Equipment List:
-26-35#KB for Women/44-53#KB for Men
-Dumbbells ranging from 5# to 35# for Women/50# for Men
-Jump Rope
-Yoga Mat
-Various Resistance Bands
-PVC Pipe, Broomstick
-Battle Ropes
-Rower
-Treadmill
-Med Ball/Wall Ball
1 sessions per week
Must use App app to view and log training
Program Training
A
DB Front Rack Walking Lunge
4 x 8
B
Sumo KB Deadlift
4 x 12
C
Push Ups
@ 30
D
1-Arm DB Row
4 x 8
E
Rowing
1 x 10:00
F
Treadmill Work
1 x 10:00
Circuit
A
EMOM :20 work/:40 rest Minute 1: Strict Press or Pushup Minute 2: Goblet Squat or Air Squat Minute 3: V-Ups or Tuck-Ins or Sit-Ups Minute 4: Battle Ropes Minute 5: OPTIONAL REST (can omit this and go right back to minute 1)
A
Goblet Squat
4 x 12
B
B Stance RDL
4 x 8
C
DB Shoulder Press
4 x 8
D
Banded Bent Row
4 x 8
E
Rowing
6 x 30
A
Walk
1 x 60:00
Conditioning
B
Full Body Mobility Flow
1) Cat/Cow 2) Thread the Needle 3) Scorpion 4) Down Dog to Foot Pedal 5) World's Greatest Stretch L/R 6) Kneeling Rockers F/B 7) Kneeling Rockers L/R 8) 3-Position Straddle 9) Butterfly w/ Behind Head Stretch 10) Med Ball Lat/T Spine Opener 11) Bottom of Squat Hold w/ Twist and Thoracic Extension, Side to Side Shifts
Circuit
A
20 Lunges each leg (can load with Front Rack) 20 KB Swings or 10 burpees or 10 pushups 50' Suitcase Carry or 50' Bear Crawl or 5 inchworms 10 Russian Twists (each side) 10 jump squats or 10 air squats Record time and give feedback. If too easy or not challenging enough we will adjust each week moving forward.
A
DB Walking Lunge
4 x 8
B
Glute Bridge
4 x 12
C
Push Ups
D
1-Arm DB Row
4 x 8
E
Treadmill Work
6 x 30
A
Walk
1 x 60:00
Conditioning
B
Full Body Mobility Flow
1) Cat/Cow 2) Thread the Needle 3) Scorpion 4) Down Dog to Foot Pedal 5) World's Greatest Stretch L/R 6) Kneeling Rockers F/B 7) Kneeling Rockers L/R 8) 3-Position Straddle 9) Butterfly w/ Behind Head Stretch 10) Med Ball Lat/T Spine Opener 11) Bottom of Squat Hold w/ Twist and Thoracic Extension, Side to Side Shifts
