How to use this plan

This workout plan is designed to be used continuously for 7 days at a time, and can be repeated for several weeks. We recommend no more than 6 weeks at a time. Rests and recovery periods are built in. This is a generalized workout plan that does not take into account your weight, size, physical abilities or limitations. This means it’s your responsibility to be smart when performing these exercises by scaling them down (if needed). Feel free to make movement substitutions, or modifications to the listed times, weights, heights, or repetitions. However, we do recommend that you do your best to set goals or yourself and work to achieve those goals. If you use this exercise plan over a period of weeks, feel free to make adjustments as you go so you can continue to challenge yourself.

Pre Workout

Food: For maximum muscle synthesis, be sure to eat a small, relatively balanced meal (carbohydrates, fats, proteins) before working out. The higher quality protein, the better. Make sure you’re finished eating 40-60 minutes prior to beginning your workout so your body has had some time to process it.

Hydration: It’s important that you’re staying properly hydrated. Drink plenty of water in the day leading up to your workout. Waiting to hydrate until right before or during your workout is too late.

POST WORKOUT

Recovery: After your workout has ended, try to get in some additional protein. Up to 50g of protein after a workout will aid in muscle growth and recovery. It’s also very important to stay hydrated even after your workout. Your muscles need water to repair and grow. Lastly, make sure you’re getting sufficient sleep. 6-8 hours a night is required for your body to properly heal.

7 Day Workout Routine

Warm-up

Three minutes of dynamic stretching then:

Two rounds of

Strength

Alternate between the following:

  • Four Sets of 5 Deadlifts (with light weight)
  • Four Sets of 5 Strict Pull-ups (modify pull-ups as needed: toe pull-ups, banded pull-ups, partner assist, jumping with slow eccentric lowering, etc.)

Conditioning

Alternate for 10 minutes between:

Record the total number of rounds completed to compare in the future.

Warm-up

Five minutes of of dynamic stretching then:

Four Rounds

  • 20 seconds of Mountain Climbers
  • 10 Second rest
  • 20 seconds of Plank Hold
  • 10 Second rest

Four Rounds

Conditioning

Four sets of 30/30. Perform 30 seconds work followed by 30 seconds rest at each movement. Do this 4 times for each exercise. Complete all four sets before advancing to the next movement.

(24 minutes total time)

Substitutions for rowing: ball slams, sit ups, burpees

Warm-up

Five minutes of of dynamic stretching

Strength:

Keep weight light for focus on technique.

Conditioning

  • 500 meters on Rowing machine
  • 40 Box step ups (holding a kettle bell)
  • 30 Goblet Squats with kettle bell
  • 20 Burpees

Do this is the fastest time possible. Record your time to compare in the future.

Bonus: Try for maximum time in the wall sit position. Record your time to compare in the future.

 

Recovery Day

Go for a 1 mile run. Record your time to compare in the future.

Five minutes of dynamic stretching (after run).

Warm-up

Two Rounds:

  • Five sets of Push Presses with an empty barbell
  • Five sets of Front Squats with an empty barbell
  • Five sets of Good mornings

Strength

  • Every 60 seconds do 3 Hang Cleans 3 Push presses. Repeat every 60 seconds for 6 minutes.
  • Every 60 seconds do 10 Ring Rows for 6 minutes.

Conditioning

  • 10 Kettle bell swings, followed by 20 seconds in the bottom of a Goblet Squat
  • 9 Kettle bell swings, followed by 20 seconds in the bottom of a Goblet Squat
  • 8 Kettle bell swings, followed by 20 seconds in the bottom of a Goblet Squat
  • …continue (until you reach 0).

Warm-up

Three Rounds:

Strength

Every 60 seconds for five minutes do 5 overhead squats with a semi-light weight. Use remaining seconds to rest or increase weight as you feel comfortable.

Every 60 seconds for five minutes do 5 deadlifts with a semi-light weight. Use remaining seconds to rest or increase weight as you feel comfortable.

Conditioning

(Accumulate as many repetitions as you can)

Four rounds:

  • 20 seconds of a Plank hold
  • 10 second rest
  • 20 seconds of Squat Jumps
  • 10 second rest
  • 20 seconds of Burpees
  • 10 second rest
  • 20 seconds of Rowing
  • 10 second rest
  • 20 seconds of Sit Ups
  • 10 seconds of rest

Record the total number of repetitions to compare in the future.

Recovery Day

Go for a 1 mile run. Record your time to compare in the future.

Five minutes of dynamic stretching (after run).

Missing The Equipment?

Not everyone has access to the equipment required for these workouts. If you’re in that situation, you have a couple of options:

  • You can search for alternate movements that work the same muscle group(s)
  • You can find alternative equipment to use instead of the weights and equipment we’ve recommended.
  • You can buy all the required equipment (mostly a barbell, kettlebell, plyo box, rower, medicine ball and weights).
  • Or you can find a gym that has all of these items on-hand.

We invite you to come check out our large 8000 sq. ft facility. There are no pushy sales people and we ‘re not in the business of shoving memberships down your throat. We’d simply like to meet you and hear about your fitness goals. Click here to schedule a free trial class and see for yourself!