January Workout Plan

1st things 1st.  Is your gym the right place for you?  Does it have the right environment for what you want to accomplish.  Read my article –

“What is in it 4 U?” 

If you do your research, I’m sure there’re all sorts of gyms running specials right now to get you to join and commit to something.  So that’s the key point. COMMIT to something.  Here’s a 4 week plan to get your New Years started off with RESULTS.

3 Days per week program
You decide your schedule, but COMMIT to a schedule.
1 Day Strength
1 Day Interval Conditioning
1 Day Mix of Strength & Cardio

All days have the same Warm-Up:
5 Exercise Dynamic Flexibility
5 mins Low Intensity Cardio
5 Exercise Dynamic Flexibility

Day 1 – Strength
3 Sets of:
A1 – Core Exercise 30 seconds
A2 – Core Exercise 30 seconds

5 Sets of:
B1 – Back Squats 5
B2 – DB Incline Press 7
B3 – One Arm DB Row 7/7

5 Sets of:
C1 – One Leg DB Dead Lifts 7/7
C2 – Pull-Ups Til Failure
C3 – One Arm Alternating DB Shoulder Press 7/7

5 Sets:
D1 – Walking DB Lunges with Bicep Curls 20 meters
D2 – Core Exercise 30 seconds
D3 – Push-Ups Til Failure

Day 2 – Interval Conditioning
“Base Pace” is Jogging – “Push Pace” is Running – “All Out” is Sprinting
Part 1 – 12 minutes of:
A1 – Run 3 mins – Push Pace
A2 – Incline Walk 1 min

Part 2 – 12 minutes of:
B1 – Run 2 mins – Base Pace
B2 – 2 Rounds of: 10 Push Ups & 15 Air Squats

Part 3 – 12 minutes of:
C1 – (3 mins) Run 1 min. of Base Pace & 2 min of Push Pace
C2 – 2 Rounds of: 15 Kettle Bell Swings & 10 TRX Rows

Part 4 – 12 minutes of:
D1 – (4 mins) Alternate 30 seconds Base Pace & 30 seconds All Out
D2 – 2 Rounds of: 5 Burpees & 10 Slam Ball

Day 3 – Mix of Strength & Cardio
5 Sets of:
A1 – Rear Foot Elevated DB Split Squats 6/6
A2 – BB Bench Press 7
A3 – 15 Kettle Bell Swings
A4 – Renegade Rows 10/10

4 Sets of:
B1 – Core Exercise 30 seconds
B2 – Pull-Ups Til Failure
B3 – 1/2 Kneeling One Arm DB Shoulder Press 7/7
B4 – Core Exercise 30 seconds

3 Sets of:
C1 – DB Dead Lift 10
C2 – One Arm DB Rows 7/7
C3 – Box Jumps 10

2 Sets of:
D1 – Row 1000 meters
D2 – 3 Rounds of: Push Ups Til Failure

 

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