adapt.fit
adaptation
General FitnessReady to/for change, but don't know where to start? Walk into the gym and feel lost? You will start off as a beginner, working out 3 times a week. But over twenty-four weeks, you will progress in your lifts and knowledge. Building to 5 workouts a week as your strength and stamina increase.
This has been a great program for busy moms who also want to be fit moms for their children.
The team chat is great for all questions, wins and support!
Conditioning
A
Warm Up - General Dynamic
3 sets of 10 reps for each of the following Inch Worm High Knees Butt Kickers Toy Soldiers
B
Light Jog
9 x 1:00
Conditioning
A
Warm-Up - Light Cardio
5-10 minutes of light cardio (elliptical, bike, treadmill, ski erg) Pick any machine which elevates your heart rate to 100-135bpm
Conditioning
B
Warm-Up - General Fitness
Below is a general warm-up that should be completed prior to every workout, regardless of what muscle groups or exercises are being trained that day. Complete 12 reps per side of the following: Front/Back Leg Swings Side/Side Leg Swings Band External Rotation (or cable stack) Band Internal Rotation (or cable stack) Complete 15 reps of the following: Prone Trap Raise (mind-muscle connection with mid back) Overhead Shrugs Standing Glute Squeeze (squeeze as hard as possible, hold for 15 seconds)
C
Back Squat
3 x 6
D
Barbell Bench Press
3 x 8
E
Lat Pulldown
3 x 10
F
Romanian Deadlift
3 x 10
G
Assisted Dip
3 x 8
H
Machine Standing Calf Raise
3 x 10
I
Dumbbell Supinated Curl
3 x 10
Conditioning
A
Warm-Up - Light Cardio
5-10 minutes of light cardio (elliptical, bike, treadmill, ski erg) Pick any machine which elevates your heart rate to 100-135bpm
Conditioning
B
Warm-Up - General Fitness
Below is a general warm-up that should be completed prior to every workout, regardless of what muscle groups or exercises are being trained that day. Complete 12 reps per side of the following: Front/Back Leg Swings Side/Side Leg Swings Band External Rotation (or cable stack) Band Internal Rotation (or cable stack) Complete 15 reps of the following: Prone Trap Raise (mind-muscle connection with mid back) Overhead Shrugs Standing Glute Squeeze (squeeze as hard as possible, hold for 15 seconds)
C
Deadlift Conventional
3 x 5
D
Overhead Press
3 x 8
E
Chest-Supported T-Bar Row
3 x 12
F
Leg Extension
3 x 12
G
Cable Flye
3 x 12
H
Crunch
3 x 12
I
Dumbbell Skull Crusher
3 x 12
Conditioning
A
Warm Up - General Dynamic
3 sets of 10 reps for each of the following Inch Worm High Knees Butt Kickers Toy Soldiers
B
Light Jog
5 x 2:00
Conditioning
A
Warm-Up - Light Cardio
5-10 minutes of light cardio (elliptical, bike, treadmill, ski erg) Pick any machine which elevates your heart rate to 100-135bpm
Conditioning
B
Warm-Up - General Fitness
Below is a general warm-up that should be completed prior to every workout, regardless of what muscle groups or exercises are being trained that day. Complete 12 reps per side of the following: Front/Back Leg Swings Side/Side Leg Swings Band External Rotation (or cable stack) Band Internal Rotation (or cable stack) Complete 15 reps of the following: Prone Trap Raise (mind-muscle connection with mid back) Overhead Shrugs Standing Glute Squeeze (squeeze as hard as possible, hold for 15 seconds)
C
Dumbbell Walking Lunge
3 x 10
D
Dumbbell Incline Press
3 x 8
E
Reverse-Grip Lat Pulldown
3 x 10
F
Barbell Hip Thrust
3 x 12
G
Seated Face Pull
3 x 12
H
Dumbbell Lateral Raise
3 x 10
I
Lying Leg Curl
3 x 10
When you join a team you’re getting more than programming, you’re joining an online community.
adapt.fit
adapt.fit
adapt.fit
