Minimal Space, Maximal Gains 2.0
Ben Suek Training & Performance, LLC
General FitnessDon't sacrifice your health and fitness goals because of a busy schedule. You don't need 1000 pieces of gym equipment, acres of space, or several hours at a time to reach your goals. This training plan includes 3 x 30-45 minute sessions per week for 8 weeks using only the basic home-gym equipment.
A1
Supine Iron Cross
1 x 5
A2
Lateral Kneeling Plank + SLR
1 x 20
A3
Hamstring Walkout
1 x 5
A4
Reverse (Quad) Nordic
1 x 5
A5
T-Spine Reach
1 x 5
A6
SL RDL + Forward Lunge
1 x 5
A7
Pogo Hops
1 x 15
A1
2 Leg Calf Raise
2 x 15
A2
Lateral Kneeling Plank + SLR
2 x 20
B1
ISO Split Squat
3 x 30
B2
DB Reverse Lunge
3 x 6
B3
Bodyweight Reverse lunge
3 x 6
C1
Supported SL RDL
3 x 6
C2
Hamstring Walkout
3 x 4
C3
Seated Oblique Twist
3 x 20
D
Medball Slam
2 x 2:00
A1
Supine Iron Cross
1 x 5
A2
Lateral Kneeling Plank + SLR
1 x 20
A3
Hamstring Walkout
1 x 5
A4
Reverse (Quad) Nordic
1 x 5
A5
T-Spine Reach
1 x 5
A6
SL RDL + Forward Lunge
1 x 5
A7
Pogo Hops
1 x 15
A1
CARDIO - Choice
60, 45, 30
A2
Goblet Squat
10, 8, 6
A3
CARDIO - Choice
60, 45, 30
A4
Supine Triceps Extension
10, 8, 6
A5
CARDIO - Choice
60, 45, 30
A6
Feet Elevated Hamstring Bridge
10, 8, 6
A7
CARDIO - Choice
60, 45, 30
A8
DB Curls
A9
CARDIO - Choice
60, 45, 30
A10
Deadbug
10, 8, 6
A11
Rest
2 x 1:30
A1
Supine Iron Cross
1 x 5
A2
Lateral Kneeling Plank + SLR
1 x 20
A3
Hamstring Walkout
1 x 5
A4
Reverse (Quad) Nordic
1 x 5
A5
T-Spine Reach
1 x 5
A6
SL RDL + Forward Lunge
1 x 5
A7
Pogo Hops
1 x 15
A1
Pec. Squeeze Press
2 x 10
A2
90° Shoulder Rotations
2 x 10
B1
Push-Up
3 x 4
B2
1-Arm DB Row
3 x 8
C1
1/2 Kneel 1-arm Overhead Press
3 x 6
C2
Bent Over Y's
3 x 8
C3
Bent Over T's
3 x 8
C4
Shoulder Taps
3 x 12
D
Toe Taps
2 x 2:00
Quick, simple, effective. You don't have a reason to not be the best version of yourself. #DemandYourBST
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