Total Body Gym 4 week Basic 25.1
Performance Lab Strength & Conditioning
BodybuildingIf you are looking to get started or to use the gym membership you have had for months but never used, then this basic program will get you moving in the right direction! This is a beginner style program. If you are clueless, this is easy to follow. If you know what you are doing but want a plan to follow, use this plan to just show up, workout, and leave the gym feeling productive and fit! What can you expect?
- Total Body Workout - 4 weeks long (you can reuse as many times as you want to)
- Basic movements
- Need a Gym with machines and free weights
- Finish your workouts in 45-minutes or less!
What are you waiting for?! Let's go!
Conditioning
A
PL Warm Up LB & Spine
PL Squat Prep: 5 reps of each exercise in the video 5/5 Alternating Bird Dogs 5/5 Quadruped Thoracic Rotations
B1
Alternating Reverse Lunges
3 x 10
B2
Barbell Back Squats
3 x 5
C1
Prone Machine Hamstring Curl
3 x 12
C2
Back Extension
3 x 8
Total Body Conditioning
D
4 Rounds of: 4:00 Elliptical Machine 10 DB Ground to Overhead :20 seconds Left side plank :20 seconds Right side plank
E
Couch Stretch
2 x 0:40
A
Upper/Lower Warm up
B1
Dual DB Bench Press
3 x 15
B2
Single Arm DB Rows
3 x 16
C1
Lat Pull Variations
3 x 15
C2
Incline DB Smashed Head Bench Press
3 x 15
Circuit
D
5 Rounds of: 15 Calorie Row or 250 meters 10 Sumo Air Squats
Recovery
E
Cool Down PL
Pancake Stretch, hold as long as needed Standing Chest stretch Pigeon stretch
Circuit
A
3-5 Reps of each: Inchworm + Push up Lunge + Lateral Twist Lunge + T-spine twist Quad Stretch and Reach
COMBO AMRAP 28
B
First, set your timer for 28:00: Buy in: 1000m Row THEN- In the time remaining, see how many rounds/reps you can complete: 6 Renegade Rows (3L+3R) 8 Single Arm DB Push Press (4L+4R) 10 Curtsy Lunges, alternate legs (5L+5R) 12 Cossack Squats (6 holding weight in left hand + 6 holding weight in right hand) 14 Glute bridge HOLD + DB Pullovers :50 seconds forearm knee plank hold Start back at the top of the list with 6 Renegade Rows.
C1
Couch Stretch
1 x 2
C2
Chest Scorpion Stretch
1 x 2
Shelly Prescott
Shelly has been a trainer/coach since 2006. She helps several men and has helped transform over 100 women! Building strength and confidence is her specialty. She loves lifting weights, watching her kids compete, and spending time with her family.
