Description
Equipment: Full array of KB and DB weights (light to heavy), bands and pull-up bar. Access to a rowing machine and bike is helpful but not needed, as there are substitution options.
Description: There are so many ways to build strength, it doesn’t have to be done only with a barbell. This program will force you to build strength differently, having to rely a lot on core stability and gaining strength in varying positions. You will find building this non-traditional strength will transfer over into your other fitness goals and everyday activities. It will also help keep training plateaus at bay, as well as being great for tendon and tissue health, and mobility.This program follows the schedule of the following. Day 1 is lower and upper body strength, day 2 bodyweight (don’t be deceived if this sounds easy!), day 3 is a steady state cardio, and day 4 is upper and lower body strength with a METCON (metabolic conditioning).It is designed to have a rest day thrown in during the week, best taken after day 3. Also, even though this is primarily a KB program and it’s encouraged to use a KB as much as possible, most all the movements can also be done with a DB if you do not have a KB. Workouts range from 45-60 minutes in length.
Workout Example:
Pre-hab
- 10 each side, banded med ball twisting lunge
- 20 seated DB see-saw press (alternating)
- 5 lateral box step ups (with or without weight)
- 7 each side, SA farmer carry split squat
Strength
Goblet squat
- 4 x 15 KB goblet squat (add band above knees to make harder)
Superset with
- 10-16 total spiderman push-ups (add a jump with the leg coming forward to make harder)
METCON
4 rounds for time:
- 15 Russian KBS (50/35lbs)
- 12 pull-ups
- 9 sumo DL high pulls (50/35lbs)
Finisher
- 50-70 alternating v-ups
*Videos included for every exercise. You will have access to the PDF to download and keep. No refunds or returns.
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