Welcome to your first month of our FREE PROGRAM. Please note, if you live in the Narberth area and have questions about this program, you can always schedule 1 FREE session by emailing us at Team@oharafitness.net
Below you will find weekly routines to help you on your path. If you want a more "Personalized" workout you can sign up for our monthly Online Training program by also emailing us at Team@oharafitness.net
WEEK 1
Day 1
Shoulders/Bi’s/Tri’s/Abs
1: Warm Up
10 Minutes of medium paced Cardio
or the following (Both warmups for additional results)
Warm Up:
Jumping Jacks
Squats
Push Ups
Sit Ups
4x20
A: Dumbbell Push Press
B: Dumbbell Lateral Raise
C: Dumbbell Curls
D: Dumbbell Tricep Kickbacks
3x15
A: Dumbbell Forward Raise
B: Dumbbell Reverse Fly
C: Dumbbell Hammer Curls
D: Dumbbell Tricep Overhead Extension
3x15
A: Dumbbell Arnold Press
B: Dumbbell Upright Row
C: Dumbbell Crossover Curls
D: Dumbbell Crossover Tricep Extension
3x15
A: Dumbbell Wide Curls
B: Dumbbell Close Curls
C: Close Grip Push Ups
D: Dumbbell Reverse Curls
3x15
Day 2
Legs/Chest/Shoulder
1: Warm Up
30 Seconds on 30 Seconds off
High Knees or Cardio Machine
For 10 minutes
A: Goblet Squats
B: Dumbbell Lunge
C: Dumbbell Bent Over Rows
D: Dumbbell Chest Press (lying on a bench, swiss ball, or the floor)
4x20
A: Dumbbell Step Ups (step up on a chair or bench)
B: Dumbbell Straight Leg Deadlift
C: Push Ups
D: Dumbbell or Kettlebell Swing
3x15
A: Squat Jumps
B: Burpee (With push-up)
C: Single Leg Deadlift
3x15
6: Cardio Burnout
Same as Warm Up but FASTER
WEEK 2
Day 1
Legs/Chest/Back
1: Warm up
5 Minutes of Medium Paced Cardio followed by 10 minutes of FAST and 5 minute cooldown
OR
Warm Up Superset
A: High Knees
B: Jumping Jacks
C: Buprees
D: Rest
30 seconds of each for 15 Minutes
A: Squat (Bodyweight or Weighted)
B: Push Ups
C: Dumbbell Rows
Reps: 15-12-10-15
A: Lunge (Bodyweight or Weighted)
B: Dumbbell or Barbell Bench
C: Dumbbell or Kettlebell Swings
4x12
4: Superset (Gym Only)
A: Leg Curls
B: Leg Extension
3x15
5: Superset (Gym Only)
A: Lat Pulldown
B: Seated Row
3x15
A: Jump Squats
B: Close Grip Push Ups
4x10
Day 2
Shoulders/Bi’s/Tri’s
1: Warm Up (Same As Day 1)
5 Minutes of Medium Paced Cardio followed by 10 minutes of FAST and 5 minute cooldown
OR
Warm Up Superset
A: High Knees
B: Jumping Jacks
C: Burpees
D: Rest
30 seconds of each for 15 Minutes
A: Dumbbell or Barbell Clean
B: Dumbbell or Barbell Push Press
C: Hammer Curls
Reps: 15-12-10-15
A: Dumbbell or Barbell Upright Rows
B: Crossover Curls
C: Triceps Overhead Extension
D: Triceps Kickbacks
4x12
A: Lateral Raises
B: Forward Raises
C: Halfway Curls (Only from the Mid Part of the curl to the top part)
D: Lying Dumbbell Extensions
4x12
6: High Intensity Interval Training on Cardio Equipment
or the Bodyweight Burnout (CLICK HERE)
(High Intensity Interval Training or HIIT is when you change your pace during the exercise. For today you will do 5 minutes of a cardio warm up and then 1 Minute FAST and 1 Minute SLOW for 10 Minutes followed by a 5 Minute Cooldown)
WEEK 3
Day 1
Legs/Chest/Back
A: Squat Jumps (With or Without Weight)
B: Dumbbell Chest Press
C: Dumbbell Chest Fly
D: Dumbbell Rows
3x20
A: Dumbbell Lunges
B: Dumbbell Incline Press
C: Push Ups
D: Dumbbell or Kettlebell Swings
3x20
3 sets of 45 seconds
3x15
7: Repeat Warm Up Video
Day 2
Shoulder/Bi's/Tri's
A: Dumbbell Push Press
B: Dumbbell Curl
C: Dumbbell Hammer Curl
D: Dumbbell Kickbacks
3x20
A: Dumbbell Forward Raise
B: Dumbbell Reverse Curl
C: Dumbbell Crossover Curl
D: Dumbbell Overhead Extension
3x20
3x15
3x10
7: Repeat Warm Up Video
WEEK 4
Day 1
Shoulers/Bi’s/Tri’s
1: Warm Up
20 minutes HIIT of cardio
or
Superset
A: Jumping Jack
B: Jump Squats
C: Mountain Climbers
4x20
A: Dumbbell or Barbell Strict Shoulder Press
B: Seated Dumbbell Curls
C: Seated Triceps Extension
4x15
A: Dumbbell Forward Raise
B: Dumbbell Alternating Curls
C: Dumbbell Alternating Overhead Triceps Extensions
4x15
A: Dumbbell Lateral Raise
B: Dumbbell Hammer Curls
C: Dumbell Kickbacks
4x15
3x20
21’s with Dumbbells or Barbell
(Curl from the starting position to the halfway point 7 times – then halfway point to the top 7 times – then the full curl 7 times)
Day 2
Legs/Back/Chest
1: Warm Up
20 Minutes of HIIT (1 minute FAST 1 minute SLOW)
Or
A: Goblet Squat
B: Dumbbell Rows
C: Push Ups
4x15
A: Dumbbell Lunges
B: Dumbbell Single Leg Deadlifts
C: Dumbbell Chest Fly
4x15
A: Wall Sit for 30 Seconds
B: Shrugs x20
C: Close Grip Push Ups x10
X5 sets
ADDITIONAL VIDEOS AND WORKOUTS
More videos can be found on the Bodyweight Burnout Page (CLICK HERE FOR BODYWEIGHT BURNOUTS) and the Ab Page (CLICK HERE FOR ABS) - Make sure to Subscribe to the O'Hara Fitness Youtube page to be the first to know when new workouts drop.
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