CoachSerg
Weightlifting, Mobility, Custom Programming, Strength & Conditioning, Multi-sportJust like with the other training programs that Performance Knowledge offers. The LIfestyle program brings the same attention to detail, fundamental approach, and functional methodology used with past and collegiate and professional athletes.
Much of the LIfestyle program is based on circuit, interval, and strength training in order to maximize the time along with the results. You will see tremendous fat loss along with muscle and strength gain. Moreover, lifestyle program is designed for those who are looking to lose fat and at the same time are always on the go and don't have much time to train.
If you have any questions with regards to the Lifestyle program or any other programs that we currently offer then feel free to reach out to us at performanceknowledge.co/contact
We thank you in advance! Cheers, now go get those gains!
Features5 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Total Body Warm Up
Foam Roll Each Position 15 to 30 seconds. - Calfs - Hamstrings - Glutes - IT Band - Quads - Lower & Upper Back Upper Body Warm-Up - Sleeper Stretch 15 seconds each side. - Lying Open Book 5 reps each way. - Quadruped T-Spine Rotation 5 reps each way. - Pull Aparts 2 sets of 20 reps. - Band Pass Through 2 sets of 10 reps. Upper Body Warm-Up - Monster Crawls 2 sets of 5 reps each side. - Band RDL 2 sets of 5 reps. - Body Weight Squats 2 sets of 10 reps. - Body Weight Lunge 2 sets of 5 reps on each leg. (Optional) Lateral Raises 2 sets of 20 reps. Arnold Press 2 sets of 20 reps.
Circuit
B
ROUND 1 ROUND 2 ROUND 3 ROUND 4 ROUND 5 500M ROW 450M ROW 400M ROW 350M ROW 300M ROW X6 TRX DIPS X8 TRX DIPS X10 TRX DIPS X12 TRX DIPS X14 TRX DIPS .10 HILLS ON THE MILLS .10 HILLS ON THE MILLS . 10 HILLS ON THE MILLS 10 HILLS ON THE MILLS 10 HILLS ON THE MILLS X16 KB SWINGS X16 KB SWINGS X16 KB SWINGS X16 KB SWINGS X16 KB SWINGS X5 PUSH UPS X7 PUSH UPS X9 PUSH UPS X11PUSH UPS X13 PUSH UPS RECORD YOUR TIME:
Recovery
C
Cool Down
Foam Roll Each Position 15 to 30 seconds. - Calfs - Hamstrings - Glutes - IT Band - Quads - Lower & Upper Back Stretch Each Position 15 to 30 seconds each way. - Crossover Hamstring Stretch - Lunging Psoas Stretch - Kneeling Hip Adductor Stretch - Pigeon Stretch - Lying Figure Four Stretch - Pretzel Stretch
Prep
A
Total Body Warm Up
Foam Roll Each Position 15 to 30 seconds. - Calfs - Hamstrings - Glutes - IT Band - Quads - Lower & Upper Back Upper Body Warm-Up - Sleeper Stretch 15 seconds each side. - Lying Open Book 5 reps each way. - Quadruped T-Spine Rotation 5 reps each way. - Pull Aparts 2 sets of 20 reps. - Band Pass Through 2 sets of 10 reps. Upper Body Warm-Up - Monster Crawls 2 sets of 5 reps each side. - Band RDL 2 sets of 5 reps. - Body Weight Squats 2 sets of 10 reps. - Body Weight Lunge 2 sets of 5 reps on each leg. (Optional) Lateral Raises 2 sets of 20 reps. Arnold Press 2 sets of 20 reps.
B
Bench Press
4 x 12
C
Incline Bench Press
3 x 12
D
Incline DB Fly
3 x 12
E
Cable Crossover
3 x 12
F
Triceps Push-down
3 x 12
G
Cable Overhead Triceps Extension
3 x 12
H
Standing Calf Raise
4 x 25
I
Seated Calf Raise
4 x 25
Recovery
J
Cool Down
Foam Roll Each Position 15 to 30 seconds. - Calfs - Hamstrings - Glutes - IT Band - Quads - Lower & Upper Back Stretch Each Position 15 to 30 seconds each way. - Crossover Hamstring Stretch - Lunging Psoas Stretch - Kneeling Hip Adductor Stretch - Pigeon Stretch - Lying Figure Four Stretch - Pretzel Stretch
Prep
A
Total Body Warm Up
Foam Roll Each Position 15 to 30 seconds. - Calfs - Hamstrings - Glutes - IT Band - Quads - Lower & Upper Back Upper Body Warm-Up - Sleeper Stretch 15 seconds each side. - Lying Open Book 5 reps each way. - Quadruped T-Spine Rotation 5 reps each way. - Pull Aparts 2 sets of 20 reps. - Band Pass Through 2 sets of 10 reps. Upper Body Warm-Up - Monster Crawls 2 sets of 5 reps each side. - Band RDL 2 sets of 5 reps. - Body Weight Squats 2 sets of 10 reps. - Body Weight Lunge 2 sets of 5 reps on each leg. (Optional) Lateral Raises 2 sets of 20 reps. Arnold Press 2 sets of 20 reps.
Circuit
B
Round 1 Round 2 Round 3 Round 4 Round 5 RUN 0.5 RUN 0.4 RUN 0.3 RUN 0.2 RUN 0.1 BENCH 10 BENCH 10 BENCH 10 BENCH 10 BENCH 10 DIPS 20 DIPS 15 DIPS 10 DIPS 10 DIPS 0 PUSH UPS 20 PUSH UPS 15 PUSH UPS 10 PUSH UPS 0 PUSH UPS 0 PULL UPS 15 PULL UPS 10 PULL UPS 10 PULL UPS 10 PULL UPS 10 TRX ROWS 15 TRX ROWS 15 TRX ROWS 10 TRX ROWS 10 TRX ROWS 0 SEATED ROW 20 SEATED ROW 15 SEATED ROW 10 SEATED ROW 0 SEATED ROW 0 SIT UPS 20 SIT UPS 15 SIT UPS10 SIT UPS 0 SIT UPS 0 ROLL OUTS 15 ROLL OUTS 10 ROLL OUTS 10 ROLL OUTS 10 ROLL OUTS 10 LEG RAISE 15 LEG RAISE 15 LEG RAISE 15 LEG RAISE 15 LEG RAISE 15 RECORD your time:
Recovery
C
Cool Down
Foam Roll Each Position 15 to 30 seconds. - Calfs - Hamstrings - Glutes - IT Band - Quads - Lower & Upper Back Stretch Each Position 15 to 30 seconds each way. - Crossover Hamstring Stretch - Lunging Psoas Stretch - Kneeling Hip Adductor Stretch - Pigeon Stretch - Lying Figure Four Stretch - Pretzel Stretch
Prep
A
Total Body Warm Up
Foam Roll Each Position 15 to 30 seconds. - Calfs - Hamstrings - Glutes - IT Band - Quads - Lower & Upper Back Upper Body Warm-Up - Sleeper Stretch 15 seconds each side. - Lying Open Book 5 reps each way. - Quadruped T-Spine Rotation 5 reps each way. - Pull Aparts 2 sets of 20 reps. - Band Pass Through 2 sets of 10 reps. Upper Body Warm-Up - Monster Crawls 2 sets of 5 reps each side. - Band RDL 2 sets of 5 reps. - Body Weight Squats 2 sets of 10 reps. - Body Weight Lunge 2 sets of 5 reps on each leg. (Optional) Lateral Raises 2 sets of 20 reps. Arnold Press 2 sets of 20 reps.
B
DB Shoulder Press
4 x 12
C
DB Lateral Raise
3 x 12
D
One-Arm Cable Front Raise
3 x 12
E
High Cable Reverse Fly
3 x 12
F
DB Shrug
4 x 12
G
Seated Calf Raise
4 x 25
H
Leg Press Calf Raise
4 x 25
Recovery
I
Cool Down
Foam Roll Each Position 15 to 30 seconds. - Calfs - Hamstrings - Glutes - IT Band - Quads - Lower & Upper Back Stretch Each Position 15 to 30 seconds each way. - Crossover Hamstring Stretch - Lunging Psoas Stretch - Kneeling Hip Adductor Stretch - Pigeon Stretch - Lying Figure Four Stretch - Pretzel Stretch
Prep
A
Total Body Warm Up
Foam Roll Each Position 15 to 30 seconds. - Calfs - Hamstrings - Glutes - IT Band - Quads - Lower & Upper Back Upper Body Warm-Up - Sleeper Stretch 15 seconds each side. - Lying Open Book 5 reps each way. - Quadruped T-Spine Rotation 5 reps each way. - Pull Aparts 2 sets of 20 reps. - Band Pass Through 2 sets of 10 reps. Upper Body Warm-Up - Monster Crawls 2 sets of 5 reps each side. - Band RDL 2 sets of 5 reps. - Body Weight Squats 2 sets of 10 reps. - Body Weight Lunge 2 sets of 5 reps on each leg. (Optional) Lateral Raises 2 sets of 20 reps. Arnold Press 2 sets of 20 reps.
Conditioning
B
MILITARY PART 1
MILITARY PART 1 Complete 5 Rounds of each exercise before you move on to the next round. Remember you get what you put in. Go as hard as you possibly can for all of the rounds and record the time in the end. ONLY DO 8 REPS with 20lbs VEST 5 ROUNDS .25 MILE RUN .25 MILE RUN .25 MILE RUN .25 MILE RUN .25 MILE RUN 8 BURPEES 8 BURPEES 8 BURPEES 8 BURPEES 8 BURPEES 8 TIRE FLIPS 8 TIRE FLIPS 8 TIRE FLIPS 8 TIRE FLIPS 8 TIRE FLIPS 8 SLEDGE HAMMER 8 SLEDGE HAMMER 8 SLEDGE HAMMER 8 SLEDGE HAMMER 8 SLEDGE HAMMER 8 SQUATS BW 8 SQUATS BW 8 SQUATS BW 8 SQUATS BW 8 SQUATS BW RECORD your time:
Recovery
C
Cool Down
Foam Roll Each Position 15 to 30 seconds. - Calfs - Hamstrings - Glutes - IT Band - Quads - Lower & Upper Back Stretch Each Position 15 to 30 seconds each way. - Crossover Hamstring Stretch - Lunging Psoas Stretch - Kneeling Hip Adductor Stretch - Pigeon Stretch - Lying Figure Four Stretch - Pretzel Stretch
