6wk Busy Body: Training by Ryann Sellers in TrainHeroic

Busy Body

Bodybuilding
Coach
Ryann Sellers

6 week program intended to improve overall body composition by increasing strength and muscle mass through progressive overload.  The programming is simple enough to produce results, and spicy enough to keep you coming back for more!

Intended for beginner to intermediate lifters. 

Features
5 sessions per week
Must use TrainHeroic app to view and log training
Program Training
Equipment
Recommended
Required: DumbbellsRecommended: Jump rope // Bench
sample week banner image
phoneMockup
Sample Week
Week 1 of 6-week program
Sunday
Upper push/ Circuit 1.

Conditioning

A

Warm Up

Warm up: Complete the following circuit 2 times through. 10 toy soldiers in place or walking 4 inchworms 4 YTW (4 cycles of the full YTW) 10 jumping jacks

B

Push-Up

8, 8, MAX

C

DB Fly

3 x 12

D

Incline DB Bench Press (no bench)

3 x 12

E

Dumbbell Tricep Extension

3 x 12

F

Tricep Dip

3 x 12

Circuit

G

12 min AMRAP (AMRAP stands for "as many rounds as possible") 20 steps forward bear crawl // 20 steps backward bear crawl 20 Lateral Lunges (10 ea.) 6 Burpees 10 Air Squats **Add 2 burpee each round (round 2- 8 burpees, round 3, 10 burpees, etc.) Workout will go as follows: Set a clock for 12 minutes. Complete 20 bear crawls steps forward then 20 backwards. Then complete 20 lateral lunges, 6 burpees, and 10 air squats. You will then go back to the top with 20 bear crawl steps forward. Everything remains the same except that you will add 2 burpees to the 6 you previously did. Continue this cycle for the 12 minutes, resting minimally.

Monday
Upper/Lower Pull 1

Conditioning

A

Warm Up

Warm up: Complete the following circuit 2 times through. 10 toy soldiers in place or walking 4 inchworms 4 YTW (4 cycles of the full YTW) 10 jumping jacks

B

Bent Over DB Row

12, 12, 12, MAX

C

Reverse Flys

3 x 15

D

DB Glute Bridge

15, 15, 15, MAX

E

Alternating DB Hammer Curl

3 x 24

F

DB RDL

3 x 12

G

DB Upright Row

3 x 12

H

Single Leg Bodyweight Deadlift

2 x 30

Conditioning

I

Circuit

EMOM 6 (:40 work/ :20 rest and switch stations) 1- Superman hold + Scapular retractions 2- Glute bridge march

Tuesday
Circuit 1

Conditioning

A

Warm Up

Warm up: Complete the following circuit 2 times through. 10 toy soldiers in place or walking 4 inchworms 4 YTW (4 cycles of the full YTW) 10 jumping jacks

Circuit

B

25 Minute AMRAP 400m run (sub 15 burpees if cant run) 20 DB snatches 20 Lateral hops 50 Bicycles **video shows lateral hop over dumbbell but just do a lateral hop over an invisible line.

Wednesday
Lower Body 1

Conditioning

A

Warm Up

Warm up: Complete the following circuit 2 times through. 10 toy soldiers in place or walking 4 inchworms 4 standing hip circles/ side 10 jumping jacks 10 air squats

B

Goblet Squat

3 x 12

C

DB Kneeling squat to pulse

3 x 0:40

D

Dumbbell hip thrust

12, 12, 12, MAX

E

DB Lunge

3 x 12

F

Dumbell curtsy lunge

2 x 24

Circuit

G

3 rounds (1 min work, 30 seconds rest) Round 1- :30 wall sit, :30 jump squats :30 rest Round 2- :30 wall sit, :30 skater hops :30 rest Round 3- :30 wall sit, :30 jump lunges

Thursday
Shoulders/ Abs/ Circuit 1

Conditioning

A

Warm Up

Warm up: Complete the following circuit 2 times through. 10 toy soldiers in place or walking 4 inchworms 4 YTW (4 cycles of the full YTW) 10 jumping jacks

B

Dumbbell OH Press

3 x 12

C

Incline DB Bench Press (no bench)

3 x 15

D

Lying Leg raise

3 x 15

E

DB Lateral Raise

12, 12, 12, MAX

F

DB Front Raise

3 x 12

G

Side Plank

2 x 0:20

H

Reverse Flys

3 x 12

Circuit

I

3 Rounds 15 Plank jump ins 10 Tall kneeling dumbbell chops (right side) 15 Dumbbell ground to overhead 10 Tall kneeling dumbbell chops (left side)

6wk Busy Body