Revolution Renegades
Revolution Wellness Collective
Women's Training"Revolution Renegades" is our flagship full body strength and conditioning program designed to help you get stronger, improve your body composition, and move with confidence!
We focus on providing women with long term, sustainable results by using high quality, science backed programming. We offer 6 training days per week, with options for working out at the gym or at home. This allows you to choose the path that works best for you. We don't use new fads or unsustainable challenges that will leave your feeling burnt out and spinning your wheels. Instead, we use foundational, time tested strength movements and cardio training to create a research backed program designed to help you reach your fitness goals.
This will require hard work and consistency on your end, but we will be there with you as you push forward!
to learn more about our other coaching options, please inquire at www.revolutionwellnesscollective.com
Conditioning
A
lower body warm up
5-10 minutes on bike, rower, or treadmill, start light and gradually build in intensity up to 5-6/10 by the end of the warm up 3 rounds 15 double leg glute bridge 15 air squat 10 side plank with hip lift (5 per side)
B
Back Squat
4 x 8
C
Hand supported SLRDL
3 x 12
D1
3 point DB row
3 x 12
D2
Single Arm DB Bench Press
3 x 12
E1
Lat Pulldown
3 x 12
E2
Bicycle Sit-Ups
3 x 8
Conditioning
A
lower body warm up
start light and gradually build intensity as you go 4 rounds 15 double leg glute bridge 15 air squat 10 side plank with hip lift (5 per side)
B
DB Front Squat
4 x 8
C
Hand supported SLRDL
3 x 12
D1
3 point DB row
3 x 12
D2
Single Arm DB Bench Press
3 x 12
E1
Band Pull Downs
3 x 12
E2
Bicycle Sit-Ups
3 x 8
Conditioning
A
lower body warm up
5-10 minutes on bike, rower, or treadmill, start light and gradually build in intensity up to 5-6/10 by the end of the warm up 3 rounds 15 double leg glute bridge 15 air squat 10 side plank with hip lift (5 per side)
B
Hip Thrust
4 x 8
C1
Goblet step back lunge
3 x 12
C2
Half-Kneeling DB Shoulder Press
3 x 12
D1
lateral band walk
3 x 12
D2
Cable face pull
3 x 12
D3
Side Plank
3 x 0:45
Conditioning
A
lower body warm up
start light and gradually build intensity as you go 4 rounds 15 double leg glute bridge 15 air squat 10 side plank with hip lift (5 per side)
B
DB hip thrust with band
4 x 8
C1
Goblet step back lunge
3 x 12
C2
Half-Kneeling DB Shoulder Press
3 x 12
D1
lateral band walk
3 x 12
D2
Band Face Pull
3 x 12
D3
Side Plank
3 x 0:45
Circuit
A
30 minute cardio equipment or outdoor run of choice in zone 2 Zone 2 is steady state aerobic exercise at 60-70% of your max heart rate Your max heart rate can be estimated. It will be roughly 220 - your age
B1
Short lever Copenhagen Plank
3 x 1:00
B2
Dead Bug
3 x 1:00
B3
Russian Twist
3 x 1:00
Circuit
A
30 minute walk or zone 2 run Zone 2 is steady state aerobic exercise at 60-70% of your max heart rate Your max can be estimated. It will be roughly 220 - your age
B1
Short lever Copenhagen Plank
3 x 1:00
B2
Dead Bug
3 x 1:00
B3
Russian Twist
3 x 1:00
Conditioning
A
upper body warm up
5-10 minutes on rower, bike or treadmill, start light and gradually build intensity to 5-6/10 3 rounds of 5 inch worm 10 plank with shoulder tap 10 plank to down dog
B
Barbell Bench Press
4 x 8
C1
Rack Chin Up
3 x 8
C2
Goblet Style DB lateral lunge
3 x 12
D1
DB Reverse Fly
3 x 1:00
D2
Front Plate Raise
3 x 1:00
D3
plank with shoulder tap
3 x 1:00
Conditioning
A
upper body warm up
Start light and gradually build intensity 4 rounds of 5 inch worm 10 plank with shoulder tap 10 plank to down dog
B
DB Bench Press
4 x 8
C1
Band lat pull down
3 x 12
C2
Goblet Style DB lateral lunge
3 x 12
D1
DB Reverse Fly
3 x 1:00
D2
DB Front Raise
3 x 1:00
D3
plank with shoulder tap
3 x 1:00
Conditioning
A
lower body warm up
5-10 minutes on bike, rower, or treadmill, start light and gradually build in intensity up to 5-6/10 by the end of the warm up 3 rounds 15 double leg glute bridge 15 air squat 10 side plank with hip lift (5 per side)
B
Deadlift
4 x 8
C1
Seated Cable Row
3 x 12
C2
single leg DB hip thrust
3 x 12
D1
Landmine half kneeling overhead press
3 x 12
D2
Landmine Goblet Squat
3 x 12
D3
Band Pull Apart
3 x 12
Conditioning
A
lower body warm up
start light and gradually build intensity as you go 4 rounds 15 double leg glute bridge 15 air squat 10 side plank with hip lift (5 per side)
B
DB Romanian Deadlift
4 x 8
C1
3 point DB row
3 x 12
C2
single leg DB hip thrust
3 x 12
D1
Banded overhead press
3 x 12
D2
Goblet Squat
3 x 12
D3
Band Pull Apart
3 x 12
Circuit
A
35 minute AMRAP (as many rounds as possible) 10,20,30, etc... - calories on the bike - step ups 0.25 mile run between rounds
B1
plank with DB pull through
3 x 1:00
B2
Drunken Mountain Climbers
3 x 1:00
B3
Monster Walks
3 x 1:00
Circuit
A
20 minute AMRAP (as many reps as possible) 10, 14, 18, 22, etc. (keep adding 4) - step back lunge - bent over band row - DB hop over 0.25 mile run between rounds
B1
plank with DB pull through
3 x 1:00
B2
Drunken Mountain Climbers
3 x 1:00
B3
Monster Walks
3 x 1:00
Leah Mycofsky
Leah is a doctor of physical therapy and has experience in rowing, marathon running, powerlifting, and functional fitness. With her background in exercise science, she provides a science backed approach to training.
Meghan Rohde
Meghan is a doctor of physical therapy and has a background in Olympic lifting, bodybuilding, and functional fitness. With her background in sports science, she provides a science backed approach to women's fitness.
The fitness program designed with women in mind is just one click away!
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Revolution Renegades
Revolution Renegades
Revolution Renegades
