Sex & Zombies (3 Days - Home/Basic Gym)

Stemming from the popularity of the original "Sex & Zombies" program, the 3-day version offers a simpler & more streamlined approach to elite fitness. Like the original S&Z program, I incorporate a unique blend of exercises. However, this program is built for people who have limited time and equipment. Whether you're newer to training or simply don't have a lot of time to commit right now, this program is a great option for you to get as fit as possible in about 2 hours per week (3 x 45-55 minute sessions on average). This can also be a great fit for athletes managing another sport (like distance runners) who don't want training to become a full time job.

I include a "minimum" amount of conditioning for the super time crunched, but you can always disregard this portion and follow one of my other more intensive conditioning programs too.

You will need access to a basic home gym set-up (barbell, DBs, adjustable bench, some resistance bands). I will also program some very basic/standard machine variations (e.g. leg extension), but this will only be a small part of the program and I'll include home gym substitutions when needed.