PHASE 1 - Muscular Anabolic Training
Welcome to Phase 1 Muscular Anabolic Training. In this phase, I introduce many different types of training principles. Those principles target building muscular strength, muscular endurance and of course muscle building. So here we have the 500 Rep Bodyweight and Dumbbell Destroyer. The Locked n’ Loaded, then we hit the 30-30 Ladder Workout which is more cardio based. I’m incorporating several different training methods here so you will have your body primed for Phase 2 and beyond!
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P1 - Day 1
ROUND 1:
1.Spyder Push Up ➡️ Chest Press ➡️ Spyder Push Ups
2. Lunges ➡️ DB Squats ➡️ Lunges
3. Plank Reach Outs ➡️ Back Rows ➡️ Reach Outs
4. Shin Sliders ➡️ Weighted Crunches
5. Standing Press ➡️ Lateral Raises ➡️ Standing Press
6. Bicep Curls ➡️ Tricep Extensions ➡️ Bicep Curls
7. Abs 40 Reps... -
Day 2 - Mobility & Recovery Flow #1
PERFORM 1-2 ROUNDS:
1. Arm Circles (Forward & back)
2. Hip Circles
3. Around The World
4. Top Grabs
5. Groin Openers
6. Inch Worms
7. Cobra Stretch ➡️ Child Pose
8. Thread The Needle
9. Scorpion Stretch
10. Supine Core Rotations
11. Nerve Floss ➡️ Hamstring Stretch
12. Glute Stretch Right
13. Gl... -
P1 - Day 3
ROUNDS 1 & 3 (SINGLE DUMBBELL BI-LATERAL)
ROUNDS 2 & 4 ( BOTH DUMBBELLS)1. Clean & Press 10 reps
2. Reverse Lunges 10 reps
3. Back Rows 10 reps
5. Racked Squats 10 reps
6. Chest Press 10 reps
7. Weighted Leg Raises 10 reps -
Day 4 - Mobility & Recovery Flow #2
PERFORM 1 ROUND:
1. Inch Worms
2. Yoga Flow ➡️ Cobra Stretch ➡️ Toe Touches
3. Childs Pose
4. Thoracic Openers
5. Bear Swims
6. Supine Rotations (Windshield Wipers)
7. Glute Stretch (Push ➡️ Pull)
8. Knee Drops
9. Nerve Floss ➡️ Hamstring Stretch
10. Open Books
11. Lunge with Side Stretch
12... -
P1 - Day 5
30/30 LADDER WORKOUT
Each round, 30 seconds of work is added with a 30 seconds of rest between rounds. Working up a 5 minute round!
1. Body Weight Lunges
2. Cross Body Mountain Climbers
3. ChestPress
4. V-Ups
5. Dumbbell Squats
6. Plank Shoulder Taps
7. Dumbbell Back Rows/Shrugs
8. F... -
8 itemsAB Attack Workouts
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Welcome to my Ab Attack and Core Conditioning workouts. These intense core workouts WILL get your midsection lean, strong and fired up. We need to create a strong core foundation for our bodies. A strong foundation is the key to building your strength, for muscle growth and keeps your training in...
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13 itemsBonus Workouts
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