nut1569857712
General FitnessBeginner fitness program to get back into shape. 5 days per week with four split lifts and one mid-week cardio session.
Features1 sessions per week
Must use App app to view and log training
Program Training
A1
Cat Cow
1 x 5
A2
Hip circles
1 x 5
B1
Hip Mobility - KB Squat
1 x 5
B2
Isometric Lunge Hold
@ 30
B3
Glute Bridge
2 x 20
C1
Goblet Squat
8, 7, 6, 6
C2
Dead Bug
3 x 6
D1
DB Step Up
3 x 8
D2
Plank
3 x 0:20
A1
T-Spine Reach
1 x 8
A2
Press Ups (Mobility)
1 x 10
A3
Kneeling Swimmers
1 x 8
B1
Isometric Push Up
2 x 20
B2
Band Face Pull
2 x 12
C1
DB Bench Press
8, 7, 6, 6
C2
Paloff Press
3 x 6
D1
1-Arm DB Row
3 x 8
D2
Side Plank
3 x 0:20
E1
DB Bicep Curls
2 x 20
E2
Tricep Rope Pulldowns
2 x 20
E3
Bent Over DB Fly
2 x 12
A1
Shoulder Mobility - Lax Ball
1 x 60
A2
Quad Foam Roll
1 x 60
A3
Calf Foam Roll
1 x 60
B
Single Leg Glute Bridge
3 x 15
C
Bird Dog
2 x 8
D
Stairs
1 x 20:00
A1
Thoracic Extension on Foam Roller
1 x 8
A2
Swimming Upper Body Warm up
1 x 1
B1
Diamond Push-Up
2 x 8
B2
Band Pull-Apart
2 x 12
C1
Chin-Up
3, 3, 3, MAX
C2
Paloff Press Walk Out
3 x 6
D1
Incline DB Bench Press
3 x 8
D2
Elbow to Knee
3 x 10
E1
TRX Biceps Curl
2 x 20
E2
Skull Crushers
2 x 20
E3
TRX Row
2 x 15
A1
Butterfly Stretch with Hip Mobility
1 x 60
A2
Couch Stretch (Hip Flexors)
1 x 60
A3
Hip Airplane
1 x 5
B1
Isometric Lunge Hold
@ 30
B2
Banded Glute Bridge
2 x 20
C1
Walking Lunges
4 x 10
C2
DB Farmer's Walk
4 x 30
D1
Romanian Deadlift with DB
3 x 8
D2
Crunch
3 x 15
Glenn Nutting
MLB (Baseball) Strength & Conditioning Coach with almost a decade of experience. Focus on general fitness, strength & hypertrophy. También hablo español!
