GALASSO ATHLETICS
Strength & Conditioning, Bodybuilding
The Total Body Tone program is a comprehensive strength training regimen designed for busy individuals seeking to enhance their fitness. This program effectively targets all major muscle groups, making it perfect for both beginner and intermediate lifters. With a focus on efficiency and results, each workout is structured to fit into your schedule while promoting balanced muscle development, increased strength, and overall body tone. Join us to transform your fitness journey with effective, time-saving workouts!
5 sessions per week
Must use App app to view and log training
Team Training
Warm-up
A
2 sets of: 30s overhead triceps stretch per side 10 cuban press- 5lb db's 20s straight arm plank
B
One-Arm DB Bench Press
4 x 12
C1
Seated Row
4 x 15
C2
Tricep Pushdown
4 x 15
D1
Cross Body Supinated DB Raise
D2
DB Pullover
3 x 10
D3
Half-Kneeling DB Arnold Press
3 x 8
Core Circuit
E
3 rounds of: 20s mountain climbers into 20s crunches into 20s leg lifts -rest as-needed b/t rounds
Extra Credit
F
20 Minutes elliptical or bike
Warm-up
A
2-3 sets: 30s/side lunges stretch 10 hip 90/90 back and forth 10 air squats
B
Leg Press
5 x 10
C1
Donkey Kicks
3 x 12
C2
Walking Lunges
3 x 16
D1
Lateral Leg Raise
3 x 15
D2
Glute Bridge
3 x 8
D3
Calf Raise
3 x 20
Extra Credit
E
18 mins on stairmaster 3 mins @4 3 mins @5 3 mins @6-8 repeat2x
Upper Body Warm-up
A
3 sets: 30s box shoulder stretch 10/10 lateral and front shoulder raises 10 plank shoulder taps
B
Seated Chest Press
4 x 15
C
Lat Pulldown
4 x 12
D1
Seated DB Press
3 x 12
D2
Rear Delt Flyes
3 x 12
D3
DB Bicep Curls
3 x 20
Extra Credit
E
3-4 sets, for quality: 40 mountain climbers 20 kettlebell swings 15 med ball sit-ups
Warm-up
A
2 sets: 30s lunge stretch per side 5 bootstrappers
B1
Split Squat
4 x 10
B2
Side Plank
4 x 0:25
C
Step Up (Goblet)
3 x 24
D
Lying Leg Curl
3 x 15
Core Circuit/ Finisher
E
3 sets of: 16 alt lunge jumps 20 v-ups 24 air squats -rest 1-2 mins b/t
Extra Credit
F
15 minutes stair master
Sleep
A
On a scale of 1-5, how good was sleep this week? 1: I barely slept, and was super inconsistent with bedtimes 2 3: I was okay with sleep, not enough, and fairly consistent 4 5: I was a sleep rockstar! Slept 8+ hours a night, and consistent bed/wake times
Nutrition
B
1-5, how well did we eat? 1: I ate like an asshole, lots of takeout, not enough protein 2 3: I ate okay, 1-3 bad meals but tracked pretty well 4 5: I hit my macros, didn't eat processed foods, and consistent meal times
Stress
C
On A Scale of 1-5, how well did you manage stress this week? 1: I was very stressed out and felt it affecting me in many ways 2 3: medium stress, could be better 4 5: Very low stressed! and I did well at dealing with stressors and was able to bring myself back
Training
D
Scale of 1-5, how spot on was training this week? 1: I dropped the ball big time, and did not do my workouts 2 3: I did about half of them 4 5: I crushed training! Got at least 5 days of solid movement in
ANYTHING ELSE FOR ME?
E
When you join a team you’re getting more than programming, you’re joining an online community.
Full Body Tone
Full Body Tone
Full Body Tone
