Today we rolled out a new program for BESTies. The first day of every month we start a new 4-5 weeks training program that has 3 different training days we follow throughout the month. Believe it or not, that is a big change for so many folks when they first come into the gym.

Some people come from a place where they have never worked out, some come from a habit of doing random exercises every time they went to their previous gym – they had no clue on a daily basis what they were going to do.

Here at BEST you know what you’re going to do on either day 1, day 2, or day 3 of the week.

So today, I want to give you a training day that you can do every Monday, Wednesday, and Friday for the next 4 weeks:
INSTRUCTIONS:

This month, we are working on 6 exercise circuits and some high reps. So you will do all 6 exercises in a row and repeat for 15-30 minutes. Give yourself a hard stop time and see how many rounds you can do in that time. We want to hit this summer feeling fit, conditioned to stay up all day long and lean in the bathing suits!

  • A1) Body Weight Jump Squats (you can add a kettle bell or two to this exercise if you like!)
    • Week 1: 2-4 sets of 15 reps
    • Week 2: 2-4 sets of 10 reps
    • Week 3: 2-4 sets of 12 reps
    • Week 4: 2-4 sets of 15 reps
  • A2) Push Ups (If you cant go from the floor elevate your hands onto a bench or couch or wall)
    • Week 1: 2-4 sets of 15 reps
    • Week 2: 2-4 sets of 10 reps
    • Week 3: 2-4 sets of 12 reps
    • Week 4: 2-4 sets of 15 reps
  • A3) BW Split Squat (you can add a kettle bell or two to this exercise as well)
    • Week 1: 2-4 sets of 15 reps
    • Week 2: 2-4 sets of 10 reps
    • Week 3: 2-4 sets of 12 reps
    • Week 4: 2-4 sets of 15 reps
  • A4) Feet Elevated Glute Bridge (put your feet up on a couch or chair – lift and squeeze your butt as hard as possible)
    • Week 1: 2-4 sets of 15 reps
    • Week 2: 2-4 sets of 20 reps
    • Week 3: 2-4 sets of 25 reps
    • Week 4: 2-4 sets of 30 reps
  • A5) Seated Lat Pull Down
    • Week 1: 2-4 sets of 15 reps
    • Week 2: 2-4 sets of 10 reps
    • Week 3: 2-4 sets of 12 reps
    • Week 4: 2-4 sets of 15 reps
  • A6) Mountain Climbers
    • Week 1: 2-4 sets of 15 reps
    • Week 2: 2-4 sets of 10 reps
    • Week 3: 2-4 sets of 12 reps
    • Week 4: 2-4 sets of 15 reps

Stay tuned; next Wednesday I will give you another work out to add into the mix.

Love ya,

Zack

Leave a Reply