Jerome Tjosvold
Transform your physique with our at-home strength training program, focusing on major compound movements for efficient, effective workouts. Sculpt lean muscle, shed fat, and achieve your fitness goals with expert guidance and flexible, time-efficient routines. Elevate your fitness journey – invest in yourself today!
5 sessions per week
Must use App app to view and log training
Program Training
A
Hip Airplane
1 x 10
B
PVC Pipe Shoulder Rotation
1 x 12
C1
Band Pull Apart
2 x 15
C2
Incline Barbell Bench Press
2 x 6
D1
Barbell Back Squat
2 x 9
D2
Hollow Press Single Arm
2 x 17
E1
Single Arm DB Row
2 x 9
E2
Chest Supported Tricep Kickback
2 x 12
Circuit
A
Cardio equipment of your choice or run outside. 4 minutes 80% effort (you're choosing a pace where you're gassed at the end of 4 minutes) 3 minutes 30% effort (just move your body at a slow pace trying to recover before the next round) 4 minutes 80% effort (you're choosing a pace where you're gassed at the end of 4 minutes) 3 minutes 30% effort (just move your body at a slow pace trying to recover before the next round) 4 minutes 80% effort (you're choosing a pace where you're gassed at the end of 4 minutes) 3 minutes 30% effort (just move your body at a slow pace trying to recover before the next round)
A
Squat T Spine Rotations
1 x 10
B
Upward to Downward Dog
1 x 12
C1
Snatch Grip RDL
2 x 6
C2
Dead Bug
2 x 12
D1
Front Foot Elevated Reverse Lunge
2 x 10
D2
Standing DB OHP
2 x 12
E1
Bent Over BB Row
2 x 12
E2
Pike Pushup
2 x 15
A
Cardio
1 x 30:00
A
Inch Worm
1 x 10
B1
Lateral Band Walk
1 x 12
B2
Banded Body Weight Squat
1 x 12
C1
Wide Grip Pull Up
2 x 6
C2
DB Windmill
2 x 9
D1
Bulgarian Split Squat
2 x 12
D2
DB Lateral Raise
2 x 12
E1
Push-Up
2 x 10
E2
Bicep Curl Resistance Band
2 x 15
