week one – advanced
In the Advanced workout program, you will complete the same exercises for 4 weeks with cardio portion increasing in intensity each week.
This workout program was designed so you can master the form and technique of each exercise. It takes about 4-5 weeks for your body to acclimate to a workout routine. At week 5, we will introduce new exercises that you will complete for the remaining 4 weeks of the program.
Every week, there are a total of 3 workout days and 2-3 cardio days. You can complete them on whichever days fit your schedule best or complete both the workout and cardio in the same day.
DAY 1
WARM-UP
A1
Hip Stretch
2 sets, 30 sec, 60 sec rest
A2
Resistance Band Supinated Pull Apart
2 sets, 10 reps, 60 sec rest
A3
Foam Roll Lats
2 sets, 60 sec, 60 sec rest
WORKOUT
B
Barbell Back Squat
3 sets, 10 reps, 45 sec rest
C1
Super Set
3 supersets, 45 seconds of rest in between
Dumbbell Bench Press
10 reps
C2
Super Set
3 supersets, 45 seconds of rest in between
Dumbbell Step Up
8 reps (each side)
D1
Super Set
3 supersets, 45 seconds of rest in between
Dumbbell Incline Press
10 reps
D2
Super Set
3 supersets, 45 seconds of rest in between
Dumbbell Walking Lunge
10 reps (each side)
E
Plank
2 stes, ALAP (As Long As Possible), 30 sec rest
F
Treadmill Intervals
5 circuits
DAY 2
WARM-UP
A1
Resistance Band Pronated Pull Apart
2 sets, 10 reps, 60 sec rest
A2
Bodyweight Bridge
2 sets, 10 reps, 60 sec rest
WORKOUT
B
Dumbbell Bench Press
3 sets, 10 reps, 30 sec rest
C
Dumbbell Row
3 sets, 10 reps, 30 sec rest
D
Dumbbell Front Raise
3 sets, 10 reps, 30 sec rest
E
Dumbbell Lateral Raise
3 sets, 10 reps, 30 sec rest
F
Resistance Band Row
3 sets, 10 reps, 30 sec rest
G1
Super Set
3 supersets, 45 seconds of rest in between
EZ Bar Biceps Curl
12 reps
G2
Super Set
3 supersets, 45 seconds of rest in between
EZ Bar Skullcrusher
12 reps
DAY 3
WARM-UP
A1
Resistance Band Pronated Pull Apart
2 sets, 10 reps, 60 sec rest
A2
Foam Roll Back
2 sets, 60 sec, 60 sec rest
A3
Hip Stretch
2 sets, 5 reps (each side), 60 sec rest
WORKOUT
B
Barbell Deadlift
3 sets, 8 reps, 45 sec rest
C1
Super Set
3 supersets, 45 seconds of rest in between
Dumbbell Single Leg Deadlift
8 reps
C2
Super Set
3 supersets, 45 seconds of rest in between
Dumbbell Bench Row
8 reps (each side)
D1
Super Set
3 supersets, 45 seconds of rest in between
Single Leg Bridge
8 reps (each side)
D2
Super Set
3 supersets, 45 seconds of rest in between
Kettlebell One Arm Row
8 reps (each side)
E
Side Plank
2 sets, ALAP (As Long As Possible), 30 sec rest
F
Treadmill Intervals
5 circuits
check in along the way