Summer Training Week 2

 Week 2 of our Summer Series

 

Welcome to Week 2 of our Summer Series!  Hopefully by this point you finished at least 3 workouts and have decided which of the 3 programs fits you best.  Just remember to add 1-2 workouts from the other programs to your routine so you can really start to lock in some results.  

UPDATE:  

We are now offering 2 free weeks of Group Training at our Harleysville Location.  For our student athletes, please have a parent reach out to me to discuss this.  For the adults, just reply to this email and I will send you the schedule and details.  If you like the two weeks and want to sign up that’s great, if it isn’t for you all I ask is that you tell a friend and help us build.

Weekly Favor: 

Each week I am going to ask 1 simple favor to help boost the company.  Last week it was to Subscribe to our YouTube page which a few of you have done so Thank You.  If you haven’t yet, it just takes a second and will really help us build the channel.  

This week’s favor:  Please send at least one friend the following link and ask them to join our email list.  The more people we have on this mailer the bigger/better the program will become.  Just copy and paste the link into a text and ask as many people as you want to join.  

https://forms.wix.com/931afaf9-4215-4c83-af97-23017e69a81f:5c5afd60-836b-48b6-bcfa-27ced4c0e44b

 

The Workout

Conditioning

Day 1

Video 1

THEN

1: Squat 3x12

2: Front Squat or Goblet Squat 3x12

3: Bench 3x12

4: Dumbbell Incline Bench 3x12

5: Bench Jumps 3x20

6: Ab Video

 

Day 2

Video 2

THEN

1: Deadlift 3x12

2: Seated Rows 3x20

3: Lat Pulldown 3x20

4: Bicep Curls 3x20

5: Hammer Curls 3x20

6: Box Jumps 3x10

7: Hanging Abs 3xMAX

8: Lots of Planks and Side Planks

 

Day 3

1: Power Clean 10-8-6-3-3-3-

2: Push Press 3x15

3: Forward Raise 3x15

4: Lateral Raise 2x20

5: Superset

A: Reverse Fly

B: Push Up

C: Jump Squat

5x15

6: 100 of each

Sit Up

Leg Raise

Russian Twist

Flutter Kicks

 

Weight Loss

Day 1

Video 1

THEN

1: Squat 3x12

2: Front Squat or Goblet Squat 3x12

3: Bench 3x12

4: Dumbbell Incline Bench 3x12

5: Bench Jumps 3x20

6: Ab Video

 

Day 2

Video 2

THEN

1: Deadlift 3x12

2: Seated Rows 3x20

3: Lat Pulldown 3x20

4: Bicep Curls 3x20

5: Hammer Curls 3x20

6: Box Jumps 3x10

7: Hanging Abs 3xMAX

8: Lots of Planks and Side Planks

 

Day 3

1: Power Clean 10-8-6-3-3-3-

2: Push Press 3x15

3: Forward Raise 3x15

4: Lateral Raise 2x20

5: Superset

A: Reverse Fly

B: Push Up

C: Jump Squat

5x15

6: 100 of each

Sit Up

Leg Raise

Russian Twist

Flutter Kicks

 

Strength

Day 1

1: Squat 3x5

2: Front squat with hold at bottom 2x15

3: Bench 3x5

4: Incline wide grip 2x15

5: DB lunges 3x10

6: 100 weighted sit-ups

7: 60 hanging leg raises

8: 100 calf raises toes pointed put

 

Day 2

1: Deadlift 3x5

2: deficit deadlift 2x15

3: T Bar rows 3x20

4: max pull ups x 5

5: reverse fly 2x10

6: Dumbbell cleans for speed 3x15

7: 10 minutes of weighted abs

 

Day 3

1: Bench 3x10

2: slight incline bench 3x10

3:  increased incline bench 3x10

4: high incline bench 3x10

5: seated military press 3x10

6: standing strict military press 3x10

7: 150 Tricep reps (as many exercises as needed)

8: 70 hanging abs

9: 10 minutes of floor abs

 

 

Fit Tip of the Week:

Very simple tip for the week.  Add no less than $10 worth of fruit to your shopping list each week, ideally fruit that can sit out on the counter in your kitchen so you will have no choice but to see it Every Day!  This simple hack will increase your healthy food intake and decrease your junk food intake.

Weekly HIGHLIGHT

We were gifted some HUGE mirrors for the new club.  While I completely read the description wrong and thought they were 70" high, everything worked out after a bit of a transportation fiasco and our new 7feet mirrors are officially hung up and ready our next client.

 

FINALLY

I'm thinking about getting this.  Let me know your thoughts?

 

 

Summer Training Week 1

Alright, SUMMER is here and our Summer Training Series will focus on Weight Loss, Conditioning, and Strength Gains. 

The concept of this is to first pick which area you want to focus on and complete those workouts each week THEN grab 1-2 routines from another program and add those in. 

This style of training will deliver fast results and prevent your body from hitting a plateau while also avoiding injuries that can be caused by only training one style. To break it down, Strength Athletes need Conditioning to increase strength and be more powerful, Condition based athletes need a lot of Strength to be able to power through their workouts/sports and really cut back on injury and finally Weight Loss Clients need more than just high rep sets and endless cardio. You have a full summer to completely turn your fitness levels around. Workouts will get harder and harder each week so make sure you aren’t skipping any or it’ll be harder to catch up. Conditioning: Week 1 This Week we have 2 running based routines mixed with bodyweight exercises then 1 weight lifting day. Again, feel free to grab a weight loss or strength gain workout to add to your program. Day 1 and 2 just follow the videos 

DAY 1

 

DAY 2 

Day 3 1: Barbell or Machine Squats 4x15 2: Dumbbell 1 arm overhead Lunges 3x10 3: Dumbbell Single Leg Deadlift 3x12 4: Dumbbell Shoulder Strict Press 3x15 5: Dumbbell Forward Raises 3x12 6: Dumbbell Lateral Raises 3x12 7: 15 Straight Minutes of Weighted Abs 

Weight Loss: Week 1 Day 1 and 2 follow the videos 

DAY 1

 

DAY 2

 

Day 3 

1: 20 burpees – 30 squats – 40 jumping jacks x3 

2: Dumbbell or kettlebell High Pulls – 3x15 

3: Dumbbell Single Leg Deadlift 3x15 

4: Dumbbell Shoulder Strict Press 3x12 

5: Dumbbell Forward Raises 3x15 

6: Dumbbell Lateral Raises 3x15 

7: 10 Straight Minutes of Weighted Abs 

Strength Gain: 

Week 1 

Day 1 

1: Deadlift 5x3 

2: Heavy Rows 10-8-6-3-3-3 

3: High Pulls 5x3 

4: DB Push Press 3x10 

5: Superset 3x15 A: Forward Raise B: Lateral Raise 

6: Superset 3x10 A: Shrug B: Reverse Fly 

7: 5 Rounds of HEAVY farmers holds – 30 seconds on 30 seconds off 

Day 2 

1: Squat 5x3 

2: Front Squat 10-8-6-3-3-3- 

3: Bench 5x3 

4: Incline Bench 10-8-6-3-3-3- 

5: Superset 3x15 A: DB Lunge B: DB Fly 

6: Superset 3x10 A: Push-up B: DB SLDL 

7: 5 Rounds of Light DB punches (Medium Pace) 30 seconds on 30 off 

 

Day 3 1: Sumo Deadlift 5x3 

2: DB Speed Rows 3x20 

3: Hang Pull 5x3 

4: Reverse Fly 3x20 

5: Max Rep Pull Ups – 5 sets 

6: Strip Set Farmers Hold – 3 different weights per set – 3 sets 

7: 100 weighted sit-ups 

8: 100 Push-Ups 9: 200 DB Calf Raises