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week two – 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

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

CARDIO

DAY 1 & 3

Treadmill Intervals
5 circuits

DAY 2

Zone 1: 20 min
Zone 2: 15 min
Zone 3: 10 min

check in along the way

As 2019 comes to a close, take a moment to celebra As 2019 comes to a close, take a moment to celebrate the habits you've changed and the person you're becoming! Never forget: There is always a victory to celebrate, even on the challenging days. ⁠
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#lifetimefitness #lifetimeathletic #lt60day #lt60daychallenge #lifestylegoals #healthywayoflife #healthylifestyle #healthyliving #positivity  #inspirational #motivation #beinspired #celebrateyou #lovelife #inspired #bettertogether #fitfam
🙌🏻 hands up if you're ready to finish 2019 s 🙌🏻 hands up if you're ready to finish 2019 strong! ⁠
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#lifetimefitness #lifetimeathletic #lt60day #lt60daychallenge #lifestylegoals #healthywayoflife #healthylifestyle #healthyliving #positivity  #inspirational #motivation #beinspired #celebrateyou #lovelife #inspired #bettertogether #fitfam
Merry GRITmas 🎄🎅💪⁠ .⁠ .⁠ .⁠ .⁠ Merry GRITmas 🎄🎅💪⁠
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#lifetimefitness #lifetimeathletic #lt60day #lt60daychallenge #lifestylegoals #healthywayoflife #healthylifestyle #healthyliving #positivity  #inspirational #motivation #beinspired #celebrateyou #lovelife #inspired #bettertogether #fitfam
A new week starts tomorrow! What club will we see A new week starts tomorrow! What club will we see you at? ⁠
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#lifetimefitness #lifetimeathletic #lt60day #lt60daychallenge #lifestylegoals #healthywayoflife #healthylifestyle #healthyliving #positivity  #inspirational #motivation #beinspired #celebrateyou #lovelife #inspired #bettertogether #fitfam
The only way to fail is if you stop trying. You've The only way to fail is if you stop trying. You've got it in you - now go get it! ⁠
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#lifetimefitness #lifetimeathletic #lt60day #lt60daychallenge #lifestylegoals #healthywayoflife #healthylifestyle #healthyliving #positivity  #inspirational #motivation #beinspired #celebrateyou #lovelife #inspired #bettertogether #fitfam
Rise up, it's time to grind 💪⁠ .⁠ .⁠ @lif Rise up, it's time to grind 💪⁠
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@lifetime.life⁠
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#lifetimefitness #lifetimeathletic #lt60day #lt60daychallenge #lifestylegoals #healthywayoflife #healthylifestyle #healthyliving #positivity  #inspirational #motivation #beinspired #celebrateyou #lovelife #inspired #bettertogether #fitfam
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