Fitness Tracker

Fitness Tracker

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  • Click on an exercise for video of form

  • Use dumbbells that bring you close to failure by the final rep & move slowly

  • Rest between sets

  • Finish Week A then Week B (below)

Week A: complete day 1 & 2 by end of week

Day 1

  1. Straight leg calf raise - 20 reps each

  2. VMO Squat — 20 reps

  3. Romanian Deadlift — 12 reps

3 sets

  1. DB Hip Thrust — 8 reps each

  2. Bird Dog — 12 reps each

  3. Leg Raise — 10 reps

  4. Reverse Flye — 20 reps

3 sets

  1. Incline poliquin press — 12 reps

  2. High Pull — 10 reps

  3. Tricep Extension — 10 reps

3 sets

  1. Standing tibialis Raises — 20 reps

  2. front squats — 8 reps

  3. Wall sits - 30 seconds (optional but good for knees)

Day 2

3 sets

  1. Ipsilateral Deadbug with weight - 10 reps each

  2. One arm farmer carry — 30 steps each

  3. Trap 3 Raise — 12 reps

  4. Pulldowns — 10 reps

3 sets

  1. Rows — 15 reps

  2. Chest Press — 15 reps

  3. Hammer Curls — 15 reps

3 sets

  1. Couch stretch — 1 minute each

  2. Pigeon — 1 minute each

  3. Weighted butterfly— 1 minute

  4. knee to chest — 1 minute

  5. calf stretch — 1 minute each

  6. external rotation — 10 reps each

Mobility Day (recovery)

2 sets

Day 3

  1. Beast hold shoulder taps — 10 reps each

  2. cable rotation — 10 reps each side

  3. crunches — 12 reps

  4. Frog pumps — 30 reps

3 sets

  1. Dumbbell Arnold Press— 10 reps

  2. Suitcase deadlift — 10 reps each side

  3. single arm reverse lunges — 10 reps each

  4. Resistance band/cable face pulls — 10 reps

3 sets

15 Minutes High Intensity Cardio

1-2x per week (choose one of the following)

  • Sprint on treadmill/bike/row

  • Power walk stair climber

  • Stationary cardio (squat jumps)

  • Agility Ladder

The 4x4 Sequence

Execute the sequence exactly as follows:

  • Warm-Up: 10 minutes of light jogging, cycling, or brisk walking.

  • Work Interval 1: 4 minutes. Push hard—you should feel breathless but capable of finishing the interval.

  • Active Recovery 1: 3 minutes. Walk or jog slowly to bring your heart rate down.

  • Work Interval 2: 4 minutes.

  • Active Recovery 2: 3 minutes.

  • Work Interval 3: 4 minutes.

  • Active Recovery 3: 3 minutes.

  • Work Interval 4: 4 minutes.

  • Active Recovery 4: 3 minutes.

  • Cool-Down: 5 minutes of slow walking and gentle stretching.

  1. Bent leg calf raise — 20 reps

  2. Typewriter squat — 20 reps

  3. One Leg RDL — 8 reps each

Week B: complete day 1 & 2 by end of week

Day 1

3 sets

  1. Deadbugs — 10 reps each side

  2. Low Plank Kicks — 10 reps each leg

  3. ATG Row — 6 reps each side (let shoulder stretch at end)

  4. Chest flyes— 15 reps

3 sets

  1. Pullbacks — 12 reps

  2. lateral raises — 12 reps

3 sets

  1. Patrick step up — 12 reps each

  2. Squat press — 12 reps

  3. B stance Deadlift — 6 reps each

Day 2

3 sets

  1. Goodmorning — 12 reps

  2. Contralateral Twist — 20 reps

  3. Kneeling chops — 12 reps each

  4. V flyes — 15 reps

3 sets

  1. Wide rows — 12 reps

  2. Incline chest press — 6 reps

  3. Concentration Curls — 8 reps

3 sets

  1. Big Toe Stretch — 20 seconds

  2. Cobra — 1 minute

  3. Prayer — 1 minute

  4. Pigeon push up — 10 reps each

  5. 90/90 — 1 minute each

  6. Hip flexor Psoas — 1 minute each

Mobility Day (recovery)

2 sets

Day 3

  1. low plank in n out — 30 seconds

  2. Single leg bridge — 12 reps each

  3. Penguins — 20 reps

  4. scissor kicks — 10 reps each

3 sets

  1. deficit lunge — 8 reps each

  2. dumbbell reverse fly — 12 reps

  3. Dumbbell pullover — 12 reps

  4. dumbbell pullback — 10 reps

3 sets

15 Minutes High Intensity Cardio

1-2x per week (choose one of the following)

  • Sprint on treadmill/bike/row

  • Power walk stair climber

  • Stationary cardio (squat jumps)

  • Agility Ladder

The Tabata Sequence

Execute the sequence exactly as follows:

  • Warm-Up: 5 minutes of dynamic stretching, jumping jacks, and light jogging.

  • Interval 1: 20 seconds of max effort work, then 10 seconds of complete rest.

  • Interval 2: 20 seconds of max effort work, then 10 seconds of complete rest.

  • Interval 3: 20 seconds of max effort work, then 10 seconds of complete rest.

  • Interval 4: 20 seconds of max effort work, then 10 seconds of complete rest.

  • Interval 5: 20 seconds of max effort work, then 10 seconds of complete rest.

  • Interval 6: 20 seconds of max effort work, then 10 seconds of complete rest.

  • Interval 7: 20 seconds of max effort work, then 10 seconds of complete rest.

  • Interval 8: 20 seconds of max effort work, then 10 seconds of complete rest.

  • Cool-Down: 5 minutes of walking and static stretching.

After Completing Week B:

Repeat The Program — Add weight, reps, or time for each exercise

Repeat the process for 8-10 weeks total

 

Post Workout Stretch