Athlete On The Go
Beach Fitness & Performance LLC
Strength & ConditioningGet Moving! The goal behind creating this program is to build a well rounded training plan for busy individuals. You know you need to take care of yourself to better take care of those around you, but you may be a beginner or you may be short on time. This is a complete training plan built with you in mind!
We love this program because it has everything you need to be successful while not requiring large amounts of time to be spent in the gym. We love training, but we understand life can become busy. This program was created to help you stay in shape even when life gets busy.
This program involves muscular strength work, mobility, and cardiovascular training. This program can be completed in any gym or your home gym.
Program Overview:
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6 week duration. Two 3-week training blocks.
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5 days per week, 30min sessions. Training split is Pull, Push, Conditioning, Pull, Push
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Sets x Reps x Weight (we provide guidance on load using the Rate of Perceived Exertion chart).
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Daily warm up and cool down routines
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We recommend having access to a gym or a well equipped home gym where you are able to perform exercises in supersets and/or circuits.
A
Dynamic Warm up #1
For Completion
Circuit
B
Movement Preparation Block: 1 Round 10x Band Pull Aparts 5x/side Supine Iron Cross 0:20 Plank hold
C1
Trap Bar Deadlift
3 x 8
C2
Bent Over Rear Delt Fly
3 x 12
C3
Jump Rope
3 x 20
D1
1-Arm DB Row
3 x 8
D2
Russian KB Swing
3 x 8
D3
Reverse Plank
3 x 0:20
E
Airdyne
1 x 2
A
Dynamic Warm up #1
For Completion
Circuit
B
Movement Preparation Block: 1 Round 10x Bent Elbow Band Pull Aparts 5x/s Rotational Ball Slam (can alternate with light 1/2 kneeling plate chop) 3x/s Birddog
C1
Goblet Squat
3 x 10
C2
Hand Release Push-Up
3 x 5
C3
Deadbug with Plate
3 x 8
D1
DB Bench Press
3 x 10
D2
Bulgarian Split Squat
3 x 8
D3
Tricep Kickbacks
3 x 10
E
Rowing
1 x 1200
A
Dynamic Warm up #1
For Completion
Circuit
B
Conditioning Circuit: Pick a DB weight that can be used for all the exercises below. Every 3:00 for 15:00 200m Row (or 1:00 cardio of choice) 8x DB Push Press 4x/s DB Reverse Lunges 4x DB Renegade Rows (If you finish in a round in 2:00 you earned 1:00 rest, if you finish in 2:45 you earn 0:15 rest, so move fast. If you are unable to complete the round in 3:00, continue finishing round then rest 1:00-2:00 before next round).
C
Iron Cross
1 x 5
D
Prone Scorpion
1 x 5
E
Single leg forward fold
1 x 0:30
F
Seated Straddle
1 x 0:30
G
Cobra Pose
1 x 0:30
H
Childs Pose
A
Dynamic Warm up #1
For Completion
Circuit
B
Movement Preparation Block: 1 round 5x Push up to Downward dog 5x/s Cossacks Squats 10x/s Banded Lateral walk
C
Seated DB Press
3 x 10
D1
Lat Pulldown
3 x 12
D2
Alternating Seated DB curl
3 x 8
E1
Rope Cable Face Pulls
3 x 12
E2
Cable Rope Overhead Tricep Ext.
3 x 12
Circuit
F
Core circuit 3 rounds of: 10x Leg Raises 10x Toe Touches 10x/side Russian Twist 10x/side Oblique heel taps 1:00 Rest
A
Dynamic Warm up #1
For Completion
Circuit
B
Movement Preparation Block: 1 Round 10x Banded Clamshells 10x Banded Air Squats 0:20 Plank
C1
Barbell Split Squat
3 x 8
C2
DB Push Press
3 x 8
C3
Plank
2 x 0:20
D
Bench Press
4 x 10
E1
DB Chest Fly
3 x 10
E2
Bench Dips
3 x 15
F
Jog
1 x 5:00
Kyle Robertson
Kyle is a Certified Strength and Conditioning Specialist. He has been a strength coach & personal trainer for the last ten years working with clients of all backgrounds. In addition to coaching, Kyle has competed in Powerlifting, Olympic lifting, Spartan races, and half marathons.
As coaches, we take your physical health very serious. We have a combined 20 years of experience coaching athletes and clients of all backgrounds to success. If you're in need of guidance and accountability stop waiting. Start here.
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