Quickie
McCann Fitness & Nutrition
General Fitness, Women's Training, Strength & Conditioning, First Responders, Weightlifting, Tactical / MilitaryBy following this 6 week regimen, you'll enhance your strength, endurance and overall fitness while sticking to a manageable 30-minute time frame.
Each week builds upon the last, ensuring a progressive improvement while keeping your workouts varied and engaging.
Three days a week with an optional fourth day of recovery.
A
Warm Up
1 x 5:00
B
Goblet Squat
3 x 15
C
Push-Up
3 x 12
D
Bent Over Row
3 x 12
E
Plank
3 x 0:45
F
cool down
1 x 5:00
A
Warm Up
1 x 5:00
B
DB Deadlift
3 x 15
C
Glute Bridge
3 x 15
D
Step-Ups
3 x 10
E
Side Plank On Hand
3 x 30
F
Lying Leg Raise On Bench
3 x 15
G
cool down
1 x 5:00
A
Warm Up
1 x 5:00
B
Chest Press
3 x 12
C
Shoulder Press
3 x 12
D
DB Renegade Row
3 x 10
E
Bench Dips
3 x 12
F
Mountain Climber
3 x 0:30
G
cool down
1 x 5:00
A
B & F Recovery Yoga
Kara McCann
I am a busy mom, wife, full time firefighter/paramedic as well as a coach and competitive powerlifter. I understand the want to get a workout in with a tight schedule.
