Fitness

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FROM: NATASHA LARENTE MARCH 16, 2020

WEEK 1 WEEK2 WEEK3 WEEK4

TOTAL BODY 1 AT HOME Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4
(REPEAT CIRCUIT 3 TIMES EACH)

A1. SIDE SQUAT (HOLD 1 DB OUTSIDE ARM) (ELEVATED)


X 12R/12L
A2. STANDING SIDE RAISE 10 PULSES AT TOP + 10 FULL
RANGE NON STOP

A3. BANDED DONKEY KICK X10 + FIRE HYDRANT X 10 +


COMBO X10 (ALL ON RIGHT, THEN ALL ON LEFT)

A4. FRONT RAISES 4 SINGLES + BOTH 5 SEC. HOLD X 3

A5. CURSTY TO BACK LUNGE X 8R/8L

A6. ABS: SIDE PLANK DIPS X 12R/12L

B1. BANDED SIDE SQUAT + SIDE LEG RAISE (HOLD 1 DB


AT CHEST ) X 12R/12L
B2. DBs SHOULDER PRESS 2 PULSES + 1 FULL X 8

B3. BANDED GLUTE BRIGES X 10 + ABDUCTIONS AT


TOP X 10 (REPEAT X 3 NON STOP)

B4. BENT OVER BACK ROW (DBs) (hands under) X 12

B5. SPLIT LUNGE (FRONT FOOT ELEVATED) (2DBs) X


12R/12L (LEAN FWD+ PUSH BACK)

B6. ABS: RUNNER’S CUNCH (LEGS OFF GROUNG) X 16


(Beginner legs on the ground)

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FROM: NATASHA LARENTE MARCH 16, 2020

WEEK 1 WEEK2 WEEK3 WEEK4

TOTAL BODY 2 AT HOME Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4
(REPEAT CIRCUIT 3 TIMES EACH)

A1. DBs FRONT TO BACK LUNGE 10R/10L

A2. 1 ARM SHOULDER PRESS DROPSET 10+10R/10+10L

A3. BANDED SIDE TO SIDE SQUAT (1DB GOBLET HOLD)


X 20 Total (Atl.)

A4. ABS: 1DB UPPER CRUNCH & LEGS UP X 12 THEN


HOLD CRUNCH HIGH + 12 SCISSOR LEGS
A5. 1 ARM SIDE RAISE DROPSET 10+10R/10+10L

A6. SIDE LYING HIP RAISES BW 12R/12L

B1. CURSTY + KNEE UP (1DB HOLD) 12R/12L

B2. BENT OVER REAR DELT PULL X12

B3. SIDE LEG LIFTS (ANKLE WEIGHTS) 12R/12L

B4. ABS: LEG RAISES (ANKLE WEIGHTS) X 12

B5. LEG KICK BACK (ANKLE WEIGHTS) 12R/12L

B6. DBs LYING CHEST PRESS INTO SKULL CRUSHERS


X12

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FROM: NATASHA LARENTE MARCH 16, 2020

WEEK 1 WEEK2 WEEK3 WEEK4

TOTAL BODY 3 AT HOME Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4
(REPEAT EACH CIRCUIT 2-3 TIMES)

A1. GOBLET SQUAT (PULSE 1 1/4 REP) X 12

A2. HAMSTRING CURLS ON SLIDERS X 12

A3. ROMANIAN DEADLIFTS 2 DBS (TOES UP ON 2DBS) X


12

A4. BANDED GLUTE BRIDGE+HAMSTRING ROLL IN ON


BALL X 12T
A5. BACK LUNGES (FROM SMALL STEP EDGE) X 12R/12L

B1. STANDING BENT OVER Y FRONT RAISE X 12

B2. 1DB FRONT RAISE WHEEL DRIVER R TO L X 12

B3. TRICEPS DIPS OFF CHAIR OR BENCH X AMRAP


(AS MANY AS POSSIBLE)

B4. BENT OVER BACK ROW TO REAR DELT PULL X 10T

B5. DBS HAMMER CURLS TO SHOULDER PRESS X 10T

C1. BANDED SIDE SHUFFLES

C2. DBS JUMPING JAKS X 20

C3. TRICEP PUSH UPS FROM KNEES X AMRAP

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FROM: NATASHA LARENTE MARCH 16, 2020

WEEK 1 WEEK2 WEEK3 WEEK4

C4. BACK LUNGES + DBS PRESS OVERHEAD (ALT) X 20T

C5. PLANK JACK X 20

D1. REVERSE PIKE TO 4 BICYCLE X 12

D2. REACH SIDE TO SIDE X 24T

D3. 1 DB UPPER CRUNCH WITH LEGS UP X 15

D4. SB ABS ROLL IN X 15

D5. PLANK + CIRCLE PLATES FIG. 8 R+L X 16T

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NOTES

LIST OF EQUIPMENT SUGGESTED FOR HOME:

-DBS 5, 8, 10, 15, 20 LBS (IF MORE ADVANCED PROBABLY 25)

- SMALL STEP

-STABILITY BALL

-SLIDERS OR PARTY PAPER PLATES CAN DO

-MINI BAND (LIGHT AND 1 HEAVY)

-ANKLE WEIGHTS 5 LBS

DBS: DUMBBELLS

BB: BARBELL

SUPINE: HANDS UNDER, PALM FACING UP

PRONE: HANDS ON TOP, PALMS FACING DOWN

20T: 20 REPS TOTAL

20R/20L: 20 REPS RIGHT/ 20 REPS LEFT

1A/1B: IS A SUPERSET. EXECUTE THE 2 MOVES BACK TO BACK WITH MINIMAL REST, RESTING FOR 45SEC TO 1MIN BETWEEN SUPERSETS.

RDL: ROMANIAN DEADLIFT

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