Now that we're a couple weeks into January and the turkey fog has lifted, it's time to get back on track and stick to those New Year's resolutions. I'm not super big on resolutions but I did make a few this year; to eat clean (meaning more food prep and less take out), to train hard 4-5 days per week and to stay away from booze for 10 weeks.
I'm no different than the vast majority that want to trim their waist lines, improve their health and just feel a bit better about life. For most people the clean eating is probably the hardest part. Resistsing the sugar cravings and staying away from foods they know they shouldn't be eating. For others, it's getting their butts in the gym and sticking to a well balanced exercise program that will help them achieve their goals.
Now I can't follow you around and slap you on the hand everytime you reach for a twinkie or pick up the phone to order a pizza, but I can give you some direction on how to get your body moving again so you can turn yourself into a lean, mean fitness machine!
Below is a 3 day program that is suitable for all fitness levels. If you're a true newbie though, you may need to modify it a bit. If that's the case, please feel free to send me an email: ben@trainonline.com and I can give you some alternate exercise suggestions to choose from. Same thing goes if you're an experienced gym junkie and need more of a challenge!
This program should be combined with 2-3 days of cardio. A mix of steady state (same speed) and interval training (short, fast bursts followed by rest) will give you the most bang for your back. Again, if you need help with this, just let me know!
Day 1: Lower Body Focus
Warm-Up: 2 rounds
Walkout T-Bar x 6
Air Squats x 12
Mountain Climbers x 20
Strength: 4 rounds
Goblet Squat x 12 (16/24kg)
Band Woodchops x 15/side
Accessory: 3 rounds
Alternating Lunges x 10/side
Bodyweight Step-Up x 15
Side Plank Hip Raise x 10/side
Conditioning: AMRAP (as many rounds as possible) x 8 minutes
Drop Squats x 10
Single Leg Walkout Push-Up x 3/side
Butterfly Sit-Ups x 10
Finisher: Side Plank Hold x 45 seconds/side
Day 2: Upper Body Focus
Warm-Up: 2 rounds
Band Dislocates x 20
Band Face Pulls x 15
Bodyweight Burpees x 10
Strength: 4 rounds
Alternating Chest Press x 10-12
Bent Over Row x 8/side
Accessory: 3 rounds
Around The World x 10/side
Kneeling Shoulder Press x 10/side
Push-Ups x 3-8
Conditioning: 3 rounds
Plank To Push-Up x 10/side
Dumbbell Skull Crushers x 10-12
Chest Raise x 20
Finisher: Alternating Leg Drops x 30
Day 3: Full Body Focus
Warm-Up: 3 rounds
High Knee Running x 30
Skipping x 100 revolutions
Circuit 1: Complete 3 times
Step Overs x 15/side
Burpee Jump Ups x 10
Side Plank Knee Raise x 10/side
Circuit 2: Complete 3 times
Jumping Band Press x 20
Med Ball Slams x 10
Dumbbell Burpee Press x 10
Conditioning: EMOM (every minute on the minute) x 6 minutes
Kettlebell Swings x 15
Finisher: Plank Hold x 2 minute