Imad Shaker

General Fitness
Coach
Imad Shaker

Features
3 sessions per week
Must use App app to view and log training
Program Training

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Sample Week
Week 1 of 8-week program
Sunday
Lower-Focused Strength & Cardio

A

Dynamic Warm-up

1 x 5:00

B

Elliptical

4 x 2:00 @ 1:00

C1

DB Calf Raises

2 x 15

C2

Single Leg Balance

2 x 20

C3

Single Leg Balance

2 x 20

D1

Tempo Split Squat

3 x 3

D2

Tempo Split Squat

3 x 3

D3

Barbell Push-Up

3 x 10

D4

Tempo Feet Elevated Hamstring Bridge

3 x 3

E1

Plank

4 x 0:30

E2

Crunches

4 x 0:30

Tuesday
Upper-Focused Strength & Cardio

A

Dynamic Warm-up

1 x 5:00

B

Spin Bike

6 x 1:00 @ 1:00

C1

DB Calf Raises

2 x 15

C2

Single Leg Balance

2 x 20

C3

Single Leg Balance

2 x 20

D1

Push-Up

3 x 10

D2

Seated RB Row

3 x 10

D3

Goblet Squat

3 x 10

D4

Banded Front Raises

3 x 10

E1

Side Plank

4 x 0:30

E2

V-Sit Twist

4 x 0:30

Thursday
Lower-Focused Strength & Cardio

A

Dynamic Warm-up

1 x 5:00

B

Elliptical

4 x 2:00 @ 1:00

C1

DB Calf Raises

2 x 15

C2

Single Leg Balance

2 x 20

C3

Single Leg Balance

2 x 20

D1

Tempo Single Leg Glute Bridge

3 x 3

D2

Tempo Single Leg Glute Bridge

3 x 3

D3

Banded Curl to Press

3 x 10

D4

Lateral Lunge Shift

3 x 10

E1

Static Bird-dog

4 x 0:30

E2

Supine Knee Tuck

4 x 0:30

General Performance Program - 8 Week - Equipment Based