Lean & FIt
Train With Tineke
Strength & ConditioningNew to exercise? Or not sure what to do at the gym?
Tired of not getting results?
The Lean & Fit Program is perfect for all level athletes who want to build FOUNDATIONAL strength with both the barbell and your bodyweight!
With 2 total-body, 1 Lower body and 1 Upper body strength & conditioning workouts each week, and 40-50 minutes/session, this program is PERFECT for busy people to maximize their time in the gym so you can get in, get out, and get on with your life!
We go BIG ON THE BASICS (squats, deadlifts, presses, rows, pull-ups) & always prioritize the most “value for time” exercises with the proper regressions and progressions scalable for ANY ability level.
Plus, as an added bonus, you get The Fuel Guide Meal Plan & CUSTOM calories/macros for FREE!
When you pair the perfect training program with an ideal nutrition plan, there's NO EXCUSE not to reach your goals.
If you’re ready to own the barbell, master your bodyweight, & get more fit than ever - join The Lean & Fit Team today!
Warm-Up
A
2 rounds of: 200m run/250 row (your choice) 10 air squats 10 big and slow mountain climbers for a stretch
B1
Back Squat
3 x 8
B2
Inverted Row
3 x 8
B3
Push-Up
3 x 8
B4
Flutter Kicks
4 x 0:30
Conditioning
C
30 seconds of work/30 seconds of rest x12 alternating rounds: R1) Max calorie assault bike/row R2) Max rep Plate ground to overhead (25lb/10kg) R3) Max calorie assault bike row R4) Max abmat sit-ups *3x through this circuit *The flow of this workout will be: 30 sec max calorie bike/row 30 sec rest 30 sec max reps of plate ground to overhead 30 sec rest 30 sec max calorie bike/row 30 sec rest 30 sec max abmat sit-ups 30 sec rest *this is 1 full round. You will complete 3 rounds in total and it will take exactly 12 minutes.
Warm-up
A
3x: 12 calorie row 9 banded goodmornings 6 alternating bodyweight reverse lunges 2 Inchworms
B1
Deadlift
3 x 8
B2
DB Shoulder Press
3 x 8
B3
Lat Pulldown
3 x 8
B4
Front Plank on Elbows
3 x 0:40
Circuit
C
For time: 15-12-9-6-3 Calorie Row Wall Ball Shots (14lb/7kg) *This workout will flow as follows: 15 calorie row 15 Wall Ball shots 12 calorie row 12 Wall Ball shots 9 calorie row 9 Wall Ball shots 6 6 3 3..finished *make sure to complete all the reps as fast as possible
Warm-up
A
3 rounds of: 500m Bike erg/12 calorie assault bike 10 Air squats 12 Reverse Lunges 5 Inchworm
B1
Back racked barbell reverse lunge
3 x 7
B2
GHD Sit-Up
3 x 10
C1
Barbell Hip Thrust
3 x 8
C2
Goblet Squat
3 x 8
Conditioning
D
30secs Work x 30secs Rest x 10 rounds: MAX calorie Assualt Bike *Super simple. But burtal. RECORD YOU CALORIES! *If no assault bike, use a bike erg or rower. If no cardio machine, MAX burpees over a box. AS FAST AS POSSIBLE for 30secs with a 30secs rest.
Circuit
A
2 rounds of: 250m row/ 200m ski (your choice) 10m Bear Crawl 10 Plank to push
B1
Incline DB Bench Press
3 x 8
B2
Bent Over DB Row
3 x 8
C1
Z-Press
3 x 8
C2
Pull-Up
3 x 8
Conditioning
D
8 min AMRAP of: 2-4-6-8... Calorie row Alternating single arm DB devil press (8/10kgs) *Aim to finish round of 10’s or 12’s!!
Tineke Kwast
With over 15 years of training and coaching experience, I’ve done it all and seen it all and know exactly how to get you from where you are, to where you want to be!
If you’re ready to see REAL RESULTS, then stop mindlessly exercising and start TRAINING- join The Lean & Fit Team today!
Start My 7-Day Free Trial
Athlete
Verified Athlete"A well structured program. Instead of walking into the gym and doing whatever I fancied any given day, I had a well-structured plan constructed entirely to help me progressively overload in all the major lifts. Uncomplicated, hour-long workouts that left me feeling amazing and on the right track."
When you join a team you’re getting more than programming, you’re joining an online community.
Lean & FIt
Lean & FIt
Lean & FIt
