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YOUR CUSTOMIZED FITNESS SOLUTION

YOUR CUSTOMIZED FITNESS SOLUTION


YOUR CUSTOMIZED FITNESS SOLUTION

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Strength and Power

The general principle behind this workout is to perform both a push and pull exercise using moderate to heavy weight with plenty of rest between sets.

The simplicity of using just 2 exercises and not exceeding 5 repetitions allows for maximum intensity during each set.

Decreasing the amount of weight lifted from the 1st set to the 3rd set will help you maintain your intensity throughout the workout. Your 5 rep max is the most amount of weight you can lift 5 times with good form, leaving 1 or 2 reps in the tank to avoid failure.


6-8 Sets

SET 1

Exercise 1:
Kettlebell: Deadlift

5 reps max weight with good form

Exercise 2:
Dumbbell: Shoulder Press

5 reps max weight with good form


SET 2

Exercise 1:
Kettlebell: Deadlift

5 reps 90% of max weight with good form

Exercise 2:
Dumbbell: Shoulder Press

5 reps 90% of max weight with good form


SET 3

Exercise 1:
Kettlebell: Deadlift

5 reps 80% of max weight with good form

Exercise 2:
Dumbbell: Shoulder Press

5 reps 80% of max weight with good form


SET 4

Exercise 1:
Kettlebell: Deadlift

5 reps 80% of max weight with good form

Exercise 2:
Dumbbell: Shoulder Press

5 reps 80% of max weight with good form


SET 5

Exercise 1:
Kettlebell: Deadlift

5 reps 80% of max weight with good form

Exercise 2:
Dumbbell: Shoulder Press

5 reps 80% of max weight with good form


SET 6

Exercise 1:
Kettlebell: Deadlift

5 reps 80% of max weight with good form

Exercise 2:
Dumbbell: Shoulder Press

5 reps 80% of max weight with good form


 

Active Recovery

The Active Recovery workout is primarily for weight loss as well as increasing cardiovascular output.

The general principle behind this workout is to train your cardiovascular system while your muscles are recovering.


No rest between exercises
8 to 15 repetitions/exercise

SET 1

Exercise 1:

(8-15 reps)

Exercise 2:

(8-15 reps)

Exercise 3:

(8-15 reps)

Cardio:

Repeat Set 1 twice more without rest for a total of 3 sets


Rest:
Rest for 1:30 minutes between Set 1 and Set 2

SET 2

Exercise 4:

(8-15 reps)

Exercise 5:

(8-15 reps)

Exercise 6:

(8-15 reps)

Cardio:

Repeat Set 2 twice more without rest for a total of 3 sets


Rest:
Rest for 1:30 minutes between Set 2 and Set 3

SET 3

Exercise 7:

(8-15 reps)

Exercise 9:

(8-15 reps)

Cardio:

Repeat Set 3 twice more without rest for a total of 3 sets

Strength and Power

The general principle behind this workout is to perform both a push and pull exercise using moderate to heavy weight with plenty of rest between sets.

The simplicity of using just 2 exercises and not exceeding 5 repetitions allows for maximum intensity during each set.

Decreasing the amount of weight lifted from the 1st set to the 3rd set will help you maintain your intensity throughout the workout. Your 5 rep max is the most amount of weight you can lift 5 times with good form, leaving 1 or 2 reps in the tank to avoid failure.


6-8 Sets

SET 1

Exercise 1:
Kettlebell: Deadlift

5 reps max weight with good form

Exercise 2:
Dumbbell: Bench Press

5 reps max weight with good form


SET 2

Exercise 1:
Kettlebell: Deadlift

5 reps 90% of max weight with good form

Exercise 2:
Dumbbell: Bench Press

5 reps 90% of max weight with good form


SET 3

Exercise 1:
Kettlebell: Deadlift

5 reps 80% of max weight with good form

Exercise 2:
Dumbbell: Bench Press

5 reps 80% of max weight with good form


SET 4

Exercise 1:
Kettlebell: Deadlift

5 reps 80% of max weight with good form

Exercise 2:
Dumbbell: Bench Press

5 reps 80% of max weight with good form


SET 5

Exercise 1:
Kettlebell: Deadlift

5 reps 80% of max weight with good form

Exercise 2:
Dumbbell: Bench Press

5 reps 80% of max weight with good form


SET 6

Exercise 1:
Kettlebell: Deadlift

5 reps 80% of max weight with good form

Exercise 2:
Dumbbell: Bench Press

5 reps 80% of max weight with good form


 

Active Recovery

The Active Recovery workout is primarily for weight loss as well as increasing cardiovascular output.

The general principle behind this workout is to train your cardiovascular system while your muscles are recovering.


No rest between exercises
8 to 15 repetitions/exercise

SET 1

Exercise 2:

(8-15 reps)

Exercise 3:

(8-15 reps)

Cardio:

Repeat Set 1 twice more without rest for a total of 3 sets


Rest:
Rest for 1:30 minutes between Set 1 and Set 2

SET 2

Exercise 5:

(8-15 reps)

Exercise 6:

(8-15 reps)

Cardio:

Repeat Set 2 twice more without rest for a total of 3 sets


Rest:
Rest for 1:30 minutes between Set 2 and Set 3

SET 3

Exercise 7:

(8-15 reps)

Exercise 8:

(8-15 reps)

Exercise 9:

(8-15 reps)

Cardio:

Repeat Set 3 twice more without rest for a total of 3 sets

Strength and Power

The general principle behind this workout is to perform both a push and pull exercise using moderate to heavy weight with plenty of rest between sets.

The simplicity of using just 2 exercises and not exceeding 5 repetitions allows for maximum intensity during each set.

Decreasing the amount of weight lifted from the 1st set to the 3rd set will help you maintain your intensity throughout the workout. Your 5 rep max is the most amount of weight you can lift 5 times with good form, leaving 1 or 2 reps in the tank to avoid failure.


6-8 Sets

SET 1

Exercise 1:
Kettlebell: Deadlift

5 reps max weight with good form

Exercise 2:
Kettlebell: Goblet Squat 1

5 reps max weight with good form


SET 2

Exercise 1:
Kettlebell: Deadlift

5 reps 90% of max weight with good form

Exercise 2:
Kettlebell: Goblet Squat 1

5 reps 90% of max weight with good form


SET 3

Exercise 1:
Kettlebell: Deadlift

5 reps 80% of max weight with good form

Exercise 2:
Kettlebell: Goblet Squat 1

5 reps 80% of max weight with good form


SET 4

Exercise 1:
Kettlebell: Deadlift

5 reps 80% of max weight with good form

Exercise 2:
Kettlebell: Goblet Squat 1

5 reps 80% of max weight with good form


SET 5

Exercise 1:
Kettlebell: Deadlift

5 reps 80% of max weight with good form

Exercise 2:
Kettlebell: Goblet Squat 1

5 reps 80% of max weight with good form


SET 6

Exercise 1:
Kettlebell: Deadlift

5 reps 80% of max weight with good form

Exercise 2:
Kettlebell: Goblet Squat 1

5 reps 80% of max weight with good form


 

Active Recovery

The Active Recovery workout is primarily for weight loss as well as increasing cardiovascular output.

The general principle behind this workout is to train your cardiovascular system while your muscles are recovering.


No rest between exercises
8 to 15 repetitions/exercise

SET 1

Exercise 1:

(8-15 reps)

Exercise 2:

(8-15 reps)

Exercise 3:

(8-15 reps)

Cardio:

Repeat Set 1 twice more without rest for a total of 3 sets


Rest:
Rest for 1:30 minutes between Set 1 and Set 2

SET 2

Exercise 4:

(8-15 reps)

Exercise 5:

(8-15 reps)

Exercise 6:

(8-15 reps)

Cardio:

Repeat Set 2 twice more without rest for a total of 3 sets


Rest:
Rest for 1:30 minutes between Set 2 and Set 3

SET 3

Exercise 7:

(8-15 reps)

Exercise 8:

(15 seconds)

Exercise 9:

(8-15 reps)

Cardio:

Repeat Set 3 twice more without rest for a total of 3 sets

Cardio

You can use any piece of cardio equipment you have access to. If you do not have access to a treadmill or any other cardio machine, then try some of these alternatives:

  • Jump rope
  • Walk stairs
  • Jumping jacks
  • Jog in place
  • Plyometrics

Dynamic Stretch: Spine Rotation

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Dynamic Stretch: Hip Circle

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Kettlebell: Deadlift

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Stability Ball: Twist Ball Under Legs

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Dynamic Stretch: Big Arm Circle

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Dynamic Stretch: Hip Circle

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Dynamic Stretch: Spine Rotation

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Dynamic Stretch: Knee Circle

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Static Stretches: Chest On Wall

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Stability Ball: Twist Ball Under Legs

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Dynamic Stretch: Spine Rotation

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Dynamic Stretch: Hip Swing Side To Side

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Kettlebell: Halo

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Bodyweight: Side To Side Lunge

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Stability Ball: Superman

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Stability Ball: Twisting Deadlift Wave

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Static Stretches: Open Book

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Dynamic Stretch: Spine Rotation

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Dynamic Stretch: Big Arm Circle

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Dynamic Stretch: Little Arm Circle

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Dynamic Stretch: Hip Circle

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Static Stretches: Lay On Back With Legs To The Side

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Static Stretches: Shoulders And Neck

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Static Stretches: Hamstring Knee On Ground

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Dynamic Stretch: Hip Circle

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Dynamic Stretch: Elbow

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Dynamic Stretch: Hip Swing Side To Side

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Dumbbell: Bench Press

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Static Stretches: Chest On Wall

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Static Stretches: Hamstring Knee On Ground

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Dynamic Stretch: Spine Rotation

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Dynamic Stretch: Hip Circle

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Dynamic Stretch: Thoracic Golf Stretch

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Static Stretches: Shoulders And Neck

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Static Stretches: Hands In Front Upper Back

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Static Stretches: Hamstring Knee On Ground

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Dynamic Stretch: Big Arm Circle

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Dynamic Stretch: Hip Circle

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Dynamic Stretch: Spine Rotation

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Stability Ball and Dumbbells: Shoulder Press

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Bodyweight: Forward Lunges

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Bodyweight: Superman Knees

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Stability Ball and Dumbbells: 45 Degree Raise

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Stability Ball: Twist Ball Under Legs

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Static Stretches: Chest On Wall

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Dynamic Stretch: Spine Rotation

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Static Stretches: Chest On Wall

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Stability Ball: Twist Ball Under Legs

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Static Stretches: Hamstring Knee On Ground

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Dynamic Stretch: Spine Rotation

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Dynamic Stretch: Big Arm Circle

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Dynamic Stretch: Little Arm Circle

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Kettlebell: Goblet Squat 1

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Static Stretches: Chest On Wall

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Static Stretches: Open Book

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Dynamic Stretch: Hip Circle

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Dynamic Stretch: Spine Rotation

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Dynamic Stretch: Step And Bend

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Dynamic Stretch: Walking Hamstring

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Stability Ball: Twist Ball Under Legs

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Static Stretches: Open Book

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Dynamic Stretch: Spine Rotation

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Dynamic Stretch: Hip Circle

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Dynamic Stretch: Elbow

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Dynamic Stretch: Knee Circle

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Dumbbell: Front/Side Raises

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Bodyweight: Forward Lunges

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Bodyweight: Back Extension

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Stability Ball: Crunch

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Bodyweight: Dirty Dog

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Medicine Ball: Wood Chop Center

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Bodyweight: Bridge

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Static Stretches: Open Book

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Static Stretches: Chest On Wall

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Stability Ball: Twist Ball Under Legs

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Dynamic Stretch: Spine Rotation

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Dynamic Stretch: Step And Bend

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Static Stretches: Chest On Wall

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Stability Ball: Twist Ball Under Legs

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