Time to Get Back in Shape

The Holidays kicked your butt and now you are spent more time with the tv than a dumbbell. It happens.

me out of shape 25 vs 35.jpg

Here’s what I’m going to do…

I’m going to give you a 8-week plan to get things back in gear.

This is a plan that can be modified, but speaking in general terms for a wide range of populations, this is for someone who hasn’t had much physical activity. At Pride Fitness, we’ve had incredible success helping people get things rolling, and keeping that momentum going for months (and years!).

Below you’ll find 4 Workouts. For purposes, we will call them A, B, C, and D. Each letter is a different workout. You’ll complete each workout 5x. I’ll list what your weeks will look like if you workout 3 days a week.

  • Week 1: A, B, C

  • Week 2: D, A, B

  • Week 3: C, D, A

  • Week 4: B, C, D

  • Week 5: A, B, C

  • Week 6: D, A, B

  • Week 7: C, D, A

  • Week 8: B, C, D

So, if you workout 4x a week. You’ll complete each workout once for 5-weeks.

Your goals include:

  • Increase the weight used each time you come back to a workout.

  • Improve your time on the Erg’s.

  • Increase your reps on the core exercises from 15 to 20.

You’ll notice some exercises have two options. Option A is more difficult. Option B will be the more simple version of the exercise. It will look like this:

  • Plank / Incline Plank

If you start with B and it’s too easy, go to A. If you start B and the 3rd time you go through that workout and you feel comfortable, go to A. Let’s get to what you came here for. Workouts below!

Workouts

Workout B

Triset #1

  • 25m Kettlebell Suitcase Carry (each hand)

  • 10 Standing Cable Rows

  • 12 Kettlebell Sumo Squats

Triset #2

  • 10e Plank + Reach / 10e Incline Plank + Reach

  • 8e Slider Reverse Lunge (Kettlebell Suitcase Hold) / 12e TRX Slider Reverse Lunge

  • 12 Cable Rope Tricep Rope Pressdown

Triset #3

  • 20 Jumping Jacks

  • 20 Medball Chest Pass

  • 400 Meters Row Erg

Workout A

Triset #1

  • (Hold for Time) Plank / Incline Plank

  • 12 TRX Row

  • 10e Split Squats (Dumbbell farmer hold) / Split Squats

Triset #2

  • 10e Stability Ball Stir the Pot / 10e Both Knees Down Stability Ball Stir the Pot

  • 8e Kettlebell Alternating Side Lunge / 15e Miniband Lateral Walk

  • 10 Push Ups / 10 Incline Push Ups

Triset #3

  • 20 Speed Squats

  • 20 Medball Slams

  • 200 Meters Ski Erg

 

Workout D

Triset #1

  • (Hold for Time) Plank / Incline Plank

  • 12 TRX Row

  • 10e Split Squats (Dumbbell farmer hold) / Split Squats

Triset #2

  • 10e Stability Ball Stir the Pot / 10e Both Knees Down Stability Ball Stir the Pot

  • 8e Kettlebell Alternating Side Lunge / 15e Miniband Lateral Walk

  • 10 Push Ups / 10 Incline Push Ups

Triset #3

  • 20 Speed Squats

  • 20 Medball Slams

  • 200 Meters Ski Erg

Workout C

Triset #1

  • (Hold for Time) Plank / Incline Plank

  • 12 TRX Row

  • 10e Split Squats (Dumbbell farmer hold) / Split Squats

Triset #2

  • 10e Stability Ball Stir the Pot / 10e Both Knees Down Stability Ball Stir the Pot

  • 8e Kettlebell Alternating Side Lunge / 15e Miniband Lateral Walk

  • 10 Push Ups / 10 Incline Push Ups

Triset #3

  • 20 Speed Squats

  • 20 Medball Slams

  • 200 Meters Ski Erg

Want our help getting you in the best shape of your life? Click below to learn about the different membership options we offer! You can even set a Free Strategy Session with one of Professional Coaches where we will help you create a game plan to get you where you want to be! Let’s make the new year your fittest year!

Workout, FitnessAndrew HelmickPride FitnessComment