This program was created to help reshape your body. It was made with the intent to get stronger, trim down your body fat and help you move better.
Programming will be done 4 days per week.
A
TrueForm Runner
1 x 5:00
B1
Walking Hip Opener
1 x 20
B2
Sling Shot Side Step
1 x 20
B3
Air Squat
1 x 15
C
Back Squat
4 x 8
D
Leg Press
3 x 8
E
DB RDL
3 x 10
F
Leg Extension
3 x 10
G
Calf Extension
3 x 10
H
Hip Adduction
3 x 10
I
Plank
2 x 0:30
J
Walking
1 x 10:00
K
Foam Roll
1 x 5:00
A
Rowing
1 x 5:00
B1
Band Face Pull
1 x 10
B2
Band External Shoulder Rotation
1 x 10
B3
Band Dislocation
1 x 10
C
Incline Bench Press
4 x 8
D
DB Shoulder Press
3 x 8
E
Pec Fly Machine
3 x 10
F
DB Lateral Raise
3 x 10
G
Tricep Extension Machine
3 x 10
H
Single Arm Cable Extension
3 x 10
I
Russian KB Swing
3 x 15
J
Walking
1 x 10:00
K
Foam Roll
1 x 5:00
A
Assault Bike
1 x 5:00
B1
Walking Hip Opener
1 x 20
B2
Sling Shot Side Step
1 x 20
B3
Air Squat
1 x 15
C
Trap Bar Deadlift
4 x 8
D
Step-Ups
3 x 20
E
Donkey Kickback
3 x 10
F
Goblet Squat
3 x 10
G
Lying Leg Curl
3 x 10
H
Hip Abduction
3 x 10
I
Side Plank
2 x 0:25
J
Walking
1 x 10:00
K
Foam Roll
1 x 5:00
A
Rowing
1 x 5:00
B1
Band Face Pull
1 x 10
B2
Band External Shoulder Rotation
1 x 10
B3
Band Dislocation
1 x 10
C
Pull-up Machine
4 x 8
D
T-Bar Row
3 x 8
E
Straight Arm Pulldown
3 x 10
F
EZ Bar Curl
3 x 10
G
Rear Delt Fly Machine
3 x 10
H
Hammer Curl
3 x 10
I
Medicine Ball Slam
3 x 15
J
Walking
1 x 10:00
K
Foam Roll
1 x 5:00
Strength, Powerlifting and General Fitness Coach Robert has had a passion for fitness his entire life. With over a decade of training experience, a Bachelors Degree in Exercise and Movement Science and a CSCS (Certified Strength and Conditioning Coach) from the NSCA. Robert has both the knowledge and experience to help you achieve your goals, whatever they may be!
Unleash your strength potential, move better and live happier.
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