HOME PERSONAL TRAINING – DAY 1 – FULL BODY WORKOUT
FULL BODY RESISTANCE TRAINING
A1) Split squats x 10-15 reps – tempo 4:2:4:0
A2) Pike Press Ups 6-15 reps 2:1:2:1 (progression feet elevated)
SETS – 3
REST – 60 seconds
B1) BW Counterbalance Squats 15-20 reps –tempo 5:2:5:0
B2) Y W T s – 10 seconds x 5 reps
SETS – 3
REST – 60 seconds
C1) Wide Grip Press Ups 8-15 reps – tempo 5:2:3:0 (regression from the knees)
C2) Single Leg Glute Bridge 8 reps per leg – tempo 1:1:2:3
SETS – 3
REST – 60 seconds
D) Hamstring March 20 reps
SETS – 3
REST – 60 seconds
Additional Information: Tempo guidelines – example 4-1-2-1 – 4 is the eccentric phase of the movement ie lowing the bar to the chest in a chest press you would control it down to the chest for 4 seconds, 1 is the pause at the bottom of the movement 1 second pause, 2 is the concentric portion of the movement pushing the bar away from the chest 2 seconds, 1 is the top portion of the concentric hold it at the top for 1 second.
The full workout video is on our YouTube channel. Subscribe for regular valuable content:
Recent Comments