Evolve into a better you!

Sample Program

Full Body

sample-program-tabletWelcome to Day 47 out of 56 of your 8 week plan!

Today will be a full body day in a circuit type format. Remember all of the hard work and time you have put in so far and make sure to keep your focus on your goals! Complete these exercises in a circuit format.

Complete one exercise after another, then repeat 2 more times for a total of 3-4 times each exercise (3-4 sets each). Take 30 seconds to a 1 minute breather after all of the exercises and repeat. If this is too easy for you go through the circuit 1-2 more times (max 5 sets).

Legs Split Squat TLR
10-15 reps 3 sets

Chest Rotating Pushup TLR
10-15 reps 3 sets

Single Hand Bench Row TLR
10-15 reps 3 sets

Legs Frog Jump TLR
10-15 reps 3-4 sets

Complete these exercises in a circuit format. Complete one exercise after another, then repeat 2 more times for a total of 3 times each exercise (3 sets each). Take 30 seconds – 1 minute breather after all of the exercises and repeat. If this is too easy for you go through the circuit 1-2 more times.

Triceps Dumbbell Kickback TLR
10-15 reps 3 sets

Jump Squats TLR
10-15 reps 3 sets

Legs Skaters TLR
3 sets 30 second

Curl and Press TLR
10-15 reps 3 sets

(Back) Renegade Row TLR
10-15 reps 3-4 sets 3-4

Program Details for This Day

Split Squat

Stand with one leg in front of you and one leg on a bench or chair behind you. Keeps the weight on your front heel while lowering your body to form a 90 degree angle with your front leg keeping your knee behind your toes. Drive up through the heel to straighten your front leg and repeat. This may be done holding dumbbells to your side or a bar on your back (not for beginners).

Chest Rotating Pushup TLR

Place hands farther than shoulders width to where your arms can create a 90 degree angle when in a bent position. Keeping legs stiff and core tight bend the elbows hovering the chest just above the floor. As you press up pick your arm up and rotate your torso to engage your oblique’s, turn your head with your torso, go back into a pushup and repeat on the other side.

Single Hand Bench Row TLR

This will engage your abs, back, biceps, and shoulders. Place your hands on a bench in a pushup position with your feet shoulder width apart, tighten your abs and keep your hips level to the ground. Grab a dumbbell with your free arm while stabilizing your body with your opposite arm. Pull the weight up quickly to bring your elbow past your torso and engage your back. Slowly lower the weight back down while maintaining strict form and repeat.
*NOT FOR BEGINNERS

Legs Frog Jump TLR

Stand with your feet shoulder with apart, bend through your knees and drop down into a squat, use your arms to accelerate your body forward as you jump as far as you can and land into a squat, keep repeating making sure to protect your knees and keep your form.

*Make sure you have a good amount of room when you do this, if not you can do this back and forth in a short space by turning around.

Triceps Dumbbell Kickback TLR

Stand with feet hip width apart. Bend at the hips and knees so your torso is almost touching your thighs. Grasp dumbbells with palms facing in and elbows tucked into sides. Arms should be in a 90 degree angle. With chest out and a flat back extend arms straight back. Squeeze triceps for 2 seconds, return arms to 90 degrees and repeat.

Jump Squats TLR

Stand with your feet apart and your hands on your hips. Tighten your abdominal muscles to pull your pelvis forward and straighten the curve in your lower back. Place your feet shoulder with apart. Keeping your torso perpendicular to the ground, lower yourself until you are about 90 degrees (sitting in an imaginary chair). Now explode upwards in a jumping motion and land softly with both knees bent. Repeat.

Legs Skaters TLR

Start with your feet shoulder width apart, pick up one leg and jump to one side landing softly on your opposite leg, explode from your plant leg and jump to the other side. Repeat back and forth for time.

Curl and Press TLR

Start with a pair of dumbbells and palms up. Curl the weight towards your shoulders squeezing your biceps. When the weights reach your shoulders rotate your palms out and press the weights above your head. Lower the weights, rotate your palms up and lower the weights slowly.

(Back) Renegade Row TLR

Start in a pushup position with your hands on a pair of dumbbells and palms facing each other and feet a little wider than shoulder with apart. Pick one dumbbell up in a rowing motion and pull your elbow above your torso, repeat with the other arm keeping your abs tight.