The Recreational Lifters
Strength & Conditioning
Coach
Joel O'Reilly
Daily 20minute Full Body Strength & Conditioning Workouts to start Looking Better, Feeling Better and Playing Life Better.
When just starting out, you have the fortune of only requiring a low degree of stimulus to trigger adaptations (evolutions).
With just 20mins a day you can lose up to 20lbs of fat while building shredded lean muscle
All for less then a gym membership
Progress 3 phases of training strength and conditioning training.
7 sessions per week
Must use App app to view and log training
Program Training
Sample Week
Week 1 of 3-week program
Sunday
Simply Shredded Workout A
A
Cardio
B1
Dead Bug
B2
Incline DB Chest Press
B3
Chest Supported DB Row
B4
Foot Elevated Split Squat
Monday
20min cardio 1
A
Cardio
Tuesday
Simply Shredded Workout B
A
Cardio
B1
Palloff Press
B2
65 DB Shoulder Press
B3
Chin-Up
B4
glute bridge march
Wednesday
20min cardio 1
A
Cardio
Thursday
Simply Shredded Workout C
A
Cardio
B1
Superman Lifts
B2
Cable Costal Press
B3
Cable Face Pulls
B4
Walking Lunges
Friday
20min cardio 1
A
Cardio
Saturday
HIIT 10/20
A
Assault Bike
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