Kailey Zárate Fitness
General Fitness
Coach
Kailey Zárate
This program is a 12 week full body program covering all the basic movement patterns someone should know!
Features3 sessions per week
Must use App app to view and log training
Program Training
Sample Week
Week 1 of 12-week program
Sunday
Upper Body
A
Dead Bug
2 x 5
B
World's Greatest Stretch
2 x 3
C
Inchworm
2 x 3
D
DB Bench Press
3 x 10
E
Seated Row
3 x 10
F
Lat Pulldown
3 x 10
G
Hammer Curl to Press
3 x 15
H
Plank Shoulder Taps
1 x 10
Tuesday
Lower Body
A
Dead Bug
2 x 5
B
World's Greatest Stretch
2 x 3
C
Inchworm
2 x 3
D
Back Squat
3 x 10
E
DB Romanian Deadlift
3 x 10
F
Step-Ups
3 x 10
G
db hip thrust
3 x 15
H
Banded Fire Hydrant
3 x 10
Thursday
Full Body
A
Dead Bug
2 x 5
B
World's Greatest Stretch
2 x 5
C
Inchworm
2 x 3
D
Reverse Lunges
3 x 10
E
1-Arm DB Row
3 x 10
F
Glute Bridge DB Floor Press
3 x 15
G
Side lying hip raise
3 x 15
H
DB Farmer's Walk
30, 45, 60
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