Get Lean
Holistic Fitness
Weightlifting, Bodybuilding, General Fitness, Strength & ConditioningThis accessible and challenging program is designed to be the perfect complement to a sensible caloric deficit to help you cut body fat. A combination of strength training with short rest times, high intensity interval training (HIIT) and low intensity steady state training (LISS) give you ample opportunities to burn more calories and build up your conditioning. The disadvantages of weight loss plans are typically a loss of strength and difficulty recovering from one workout to the next due to a caloric deficit. This program is designed to work around those issues. The strength training and HIIT sessions are challenging enough to develop strength but the volume is low enough that recovery should not be an issue. LISS sessions three separate days of the week are included to burn extra calories and promote recovery. This program includes plenty of variety with both exercises and volumes of prescription. When it comes to HIIT and and LISS feel free to substitute different modalities based on what you enjoy and what equipment is available. For example, outdoor sprints could be replaced with jump rope or burpees and a long jog could be replaced with a bike ride or a game of pickup basketball. The program is designed to help you reach your best physique and best self in a fun and challenging way.
Prep
A
Dynamic Warm Up A
Hip Thrust (Bodyweight only) x10, Single Leg Hip Thrust 1x5 each leg, Camel/Cat x5 each, Fire Hydrants x5 each leg, Plank x10 seconds, High Knees x5 each leg, Single Leg RDL (bodyweight only) x5 each leg, Side Lunge x5 each leg, Forward Lunge with a twist and reach x5 each leg, Shoulder YTAW complex x10 each, Arm Circles x5 each: forwards, backwards, opposites, across, Body Weight Squats or Prisoner Squats x5, Band Pull Aparts x12.
B1
Pull-Up
4 x 8
B2
DB Shoulder Press
4 x 8
B3
RDL
4 x 8
B4
Half-Kneeling Anti-Rotation Hold
2 x 0:30
C
Sprint
10 x 0:05
A
Light Warm Up
B
Light Jog
1 x 30:00
Conditioning
A
Dynamic Warm Up A
Hip Thrust (Bodyweight only) x10, Single Leg Hip Thrust 1x5 each leg, Camel/Cat x5 each, Fire Hydrants x5 each leg, Plank x10 seconds, High Knees x5 each leg, Single Leg RDL (bodyweight only) x5 each leg, Side Lunge x5 each leg, Forward Lunge with a twist and reach x5 each leg, Shoulder YTAW complex x10 each, Arm Circles x5 each: forwards, backwards, opposites, across, Body Weight Squats or Prisoner Squats x5, Band Pull Aparts x12.
B1
TRX Row
4 x 10
B2
DB Bench Press
4 x 10
B3
Reverse Lunges
4 x 10
B4
Hanging Leg Raise
C
Rowing
5 x 0:15
A
Light Warm Up
B
Walk
1 x 60:00
Prep
A
Dynamic Warm Up A
Hip Thrust (Bodyweight only) x10, Single Leg Hip Thrust 1x5 each leg, Camel/Cat x5 each, Fire Hydrants x5 each leg, Plank x10 seconds, High Knees x5 each leg, Single Leg RDL (bodyweight only) x5 each leg, Side Lunge x5 each leg, Forward Lunge with a twist and reach x5 each leg, Shoulder YTAW complex x10 each, Arm Circles x5 each: forwards, backwards, opposites, across, Body Weight Squats or Prisoner Squats x5, Band Pull Aparts x12.
B1
Neutral Grip Pullup
4 x 6
B2
Incline DB Bench Press
4 x 6
B3
Hex Bar Deadlift
4 x 6
B4
Plank
4 x 1:00
A
Light Warm Up
B
Light Jog
1 x 45:00
Christopher Walker
Is a professional performance coach with experience that spans a decade in strength and conditioning and personal training. Known for well balanced fitness programs and an outstanding client service mentality. He combines scientific programs with thoughtful accommodations and ongoing support.
This unique program is the exact blueprint you need to reach your best physique.
Get Get Lean
