Achieve Strength
Achieve Strength
Strength & ConditioningAre you someone that walks into the gym and doesn't have any idea where to start? We've got you covered! These workouts you will receive includes minimal equipment so it can be completed at your local gym or at home. Becoming a part of this team allows you to stay connected with your coach easily and communicate with other members. You'll receive three workouts a week, but you can complete them on any day you desire. This is for all levels as you can go as hard as you need or modify to fit your fitness level. Never hesitate to ask questions. We are here for you every step of the way!
Circuit
A
Begin with 3 min of: jogging, jogging in place, or jumping jacks Followed by 2-3 rounds of: 10 Leg Swings Front to Back, each leg 10 Leg Swings Side to Side, each leg 10 Forward Arm Circles 10 Lateral Arm Swings 5 Inchworm Push-ups
A
DB Renegade Row
4 x 12
B
Seated OH Press
4 x 10
C
Bent Over Rear Delt Fly
4 x 12
A
Squats with DBs at sides(suitcase squats)
3 x 10
B
Side Lunge DB to Foot
3 x 8
C
KB Deadlift
3 x 10
Circuit
A
15-10-5 Complete each movement for 15 reps, then 10 reps, then 5 reps - DB swings - Front Squats - Push Press - DB or KB squat to high row
Circuit
A
0:30 on 0:10 off 2 rounds Complete each movement for 30 seconds then rest 10 seconds. Complete for 2 rounds - Reverse plank knee to chest - Leg lower- opposite leg up (alternating) - Wipers - Elbow plank
Circuit
A
Begin with 3 min of: jogging, jogging in place, or jumping jacks Followed by 2-3 rounds of: 10 Leg Swings Front to Back, each leg 10 Leg Swings Side to Side, each leg 10 Forward Arm Circles 10 Lateral Arm Swings 5 Inchworm Push-ups
A
Bent over shoulder extension- palms away
3 x 10
B
Bent Over Wide Rows
3 x 12
A
KB Goblet Step Ups
3 x 8
B
Slow ground to overhead
3 x 8
Circuit
A
EMOM 5 minutes 10 Farmer Reverse lunges, alternating (10 total) 12 Hammer Curls Complete the above 2 movements within the same minute. Rest for the remainder of the minute after completing them Start back at the first movement at the top of the next minute
Circuit
B
EMOM 5 minutes 20 Mountain climbers (each leg is one rep) 12 Plank DB Pull thru Complete the above 2 movements within the same minute. Rest for the remainder of the minute after completing them Start back at the first movement at the top of the next minute
Circuit
A
Begin with 3 min of: jogging, jogging in place, or jumping jacks Followed by 2-3 rounds of: 10 Leg Swings Front to Back, each leg 10 Leg Swings Side to Side, each leg 10 Forward Arm Circles 10 Lateral Arm Swings 5 Inchworm Push-ups
A
SL cross reach DL
3 x 8
B
DB Arnold Press
4 x 10
A
Goblet Sumo Squats
4 x 12
B
DB Lateral Raise
4 x 12
Circuit
A
EMOM 2 Rounds 1) 10 Eccentric Front Squats (slow squats down) 2) 14 Alternating OH lunges 3) 10 Hammer curl to chest press Complete each movement on the minute. Rest for the remainder of the time once you finish those reps. At the top of the next minute begin the next movement. Complete that for 2 rounds
Circuit
B
0:45 on / 0:15 off 2 Rounds Complete each movement for 45 seconds with a 15 seconds rest. Complete for 2 rounds - 1/2 burpee- no jump - High plank hip taps - Bridge hold alternating marches - Alternating V-ups
Hannah Cornell
Physical therapist assistant, certified personal trainer and certified group fitness instructor. Hannah has over 10 years of experience as a group fitness instructor and as a physical therapist assistant. She has a passion for health and wellness and thrives on helping others out.
When you join a team you’re getting more than programming, you’re joining an online community.
Achieve Strength
Achieve Strength
Achieve Strength
