Train With Lindsay
Elite Health & Fitness LLC
Functional Fitness, General FitnessFrustrated with your lack of progress in your workout routine?
Lindsay's WOD is a high intensity, cardio based, weight lifting routine, that will put you in the best position to lose that stubborn fat while retaining muscle.
Program Includes: ✅ 5 working days per week ✅ 40-60 min training sessions ✅ Lots of conditioning work, higher reps, lighter weights ✅ Hiit style workouts incorporating emoms, AMRAPs, for time, & Tabata ✅ Progress tracking ✅ Demonstration videos ✅ Modifications & scaling options
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Circuit
A
EMOM x 4min E: 50 Double Unders (100 singles) O: 15/12 cal row (can also bike, 200m run, or 12 burpees) EMOM x 4min E: 15 Double DB Swings (modify with 1 db or kb) O: 5 DB Hang Power Cleans + 5 DB Push Press + 5 DB Thrusters EMOM x 4min E: 50 Double Unders (100 singles) O: 15/12 cal row (can also bike, 200m run, or 12 burpees) EMOM x 4min E: 15 Double DB Swings (modify with 1 db or kb) O: 5 DB Hang Power Cleans + 5 DB Push Press + 5 DB Thrusters EMOM x 4min E: 50 Double Unders (100 singles) O: 15/12 cal row (can also bike, 200m run, or 12 burpees) EMOM x 4min E: 15 Double DB Swings (modify with 1 db or kb) O: 5 DB Hang Power Cleans + 5 DB Push Press + 5 DB Thrusters
Circuit
B
Rest 5 minutes between sections: 5 Rounds: 20 seconds max L sit DB Press (can also do hand stand pushups if you are able to) 10 second rest 20 seconds max bench dips 10 seconds rest 20 seconds max push ups 10 seconds rest
Circuit
A
2 Rounds: 40 seconds work/20 seconds rest each movement so this pieces is a total of 8 minutes. For the lunge, hold 1 DB ideally overhead. Focus on keeping core braced and arm locked out the entire time. if you cannot maintain that position, bring db to shoulder and do the front rack hold. Whichever arm is holding dumbbell is the side you do your side plank on to get a little extra shoulder burn. Single Arm Overhead Lunge (right side) Side Plank (right side) Single Arm Overhead Lunge (left side) Side Plank (left side(
Circuit
B
EMOM (every minute on the minute) x 6 minutes perform both movements each minute so 3-5 curtsy lunge each leg + 20 jumping jacks. For the curtsy, you can alternate or complete all reps on one side and then the other. Can hold 2 dbs or 1 in goblet hold. Make sure to drop knee all the way down and maintain a vertical torso. Can do bodyweight to modify 3-5 Curtsy Lunge (each side) 20 Jumping Jacks
Circuit
C
8 minute AMRAP (as many rounds as possible) this section is all bodyweight, you are meant to keep moving, get that heart rate up. Make sure to keep core engaged on mountain climbers 20 Walking Lunges ( 20 each side so 40 total) 8 Push ups 25 Mountain Climbers ( each side so 50 total)
Circuit
D
Finally just a simple cardio/core 8 minute emom 8 minute EMOM E: 10 cal row (bike, ski, 200m run, 10 burpees) O: 20 Alternating Vups (20 total, 10 each side)
Circuit
A
5 Rounds (35 minutes total) 40 seconds rowing ( goal: 12-18 cals) same rep goal if biking or doing up downs 20 sec rest 40 sec DB Bench Press (goal 10-12 reps) 20 sec rest 40 sec DB Situps (goal 10-12 reps) key here is to keep db on chest, DO NOT lift it off the chest, can anchor feet under dumbbells as well 20 sec rest 40 sec assault bike (goal 12-18 cals) 20 sec rest 40 sec DB Deadlifts (goal 10-12 reps) make sure both sides of db touch ground 20 sec rest 40 sec Box Jumps (goal 15-20 reps) if no box do squat jumps, modify with step ups 20 sec rest 40 sec db push press (goal 10-15 reps) 20 sec rest some weight recommendations: Men: Bench Press: 45-50lbs DB SIt Up: 45-50 lbs DB Deadlift: 50-70 lbs DB Push Press: 45-50lbs Women: Bench: 20-30lbs Sit ups: 20-30lbs Deadlift: 35-50lbs Push Press: 25-35lbs
Circuit
A
50 DB Power Cleans (one side of db touches ground) *Every minute you complete 7 vups or tuck ups. Start the workout with the vups 50 Front Squats (dumbbells or barbell) *every minute you complete 7 american kbs (all the way over head) 50 V-ups or tuck ups *every minute you complete 5 DB Power Cleans 50 American KBS *every minute you complete 5 Front Squats (dumbbells or barbell)
Circuit
B
5 Single Arm DB Sit ups (right arm, push db towards ceiling, engage core the entire time, try not to use db to sit up, arm stays locked out the entire time 5 Single arm DB Situps (left arm) 5 DB Situps (both arms) 30 Low Plank Mountain Climbers (15 per side) 30 Penguins (15 per side) 30 Low Plank Mountain Climbers 5 Single arm db situps (right) 5 single arm db situps (left) 5 db situps (both arms)
Circuit
A
0-5 minutes 500m row (400m run) 20 DB Thrusters (choose a weight that you can keep moving) 5-10 minutes 3 Rounds: 10 Burpees 50 DU (100 singles) 10-15 minutes 50 Box Step Ups (25 each leg, hold 1 DB however you like) 15-20 minutes 500m row (400m run) 20 DB Thrusters 20-25 minutes 3 Rounds 10 Burpees 50 DU (100 singles) 25-30 minutes 50 Box Step Ups 30-35 minutes 500m row (400m run) 20 DB Thrusters
B1
DB Front Raise
3 x 15
B2
DB Lateral Raise
3 x 15
B3
Band Pull-Apart
3 x 20
Lindsay Pearl
Lindsay Pearl is a ACSM certified personal trainer, CF-L2 coach, nutrition specialist, and mother of 4. She has over a decade of experience in the fitness industry. In 2018 after having her 4th child, she decided to make a major change to her fitness regime, and had an amazing transformation losing 40 pounds over 2 years, and gaining 15 pounds in lean muscle mass.
Tonia B.
Long Time Client
Verified Athlete"...I decided to stop doing what wasn’t working. To make change, I needed to get uncomfortable and find a mentor that I could model. Lindsay is tough and I said a lot of bad words, but the results don’t lie."
Dante H.
Long Time Client
Verified Athlete"I've learned so much from Lindsay in the last 3.5 months. Discipline, the power of proper nutrition, that great form is everything because nobody cares how much you can lift. As of today, I'm down 24lbs, I've gained strength and muscle, and most importantly, confidence!"
Susan R.
Long Time Client
Verified Athlete"You will not find a better team than Lindsay and Ken to help you meet and exceed all of your fitness goals!"
Ana G.
Long Time Client
Verified Athlete"Hands down Lindsay is the one person you need in your life if you are looking to become the best version of yourself. Her program allows you to transform your body to your specific goals. Don't try anything else, you will be wasting your time and money."
When you join a team you’re getting more than programming, you’re joining an online community.
Train With Lindsay
Train With Lindsay
Train With Lindsay
