Gym Training Vol.2

Whether you are participating in the At-Home or Gym Program the goals remain the same! Each week you will have two off days, Wednesday and Sunday. I understand how busy a schedule can be so if you miss a workout just start fresh the next day and adjust your off days. Make sure your rest days are not consecutive. The first 4 weeks will be a repeating schedule of workouts. Don’t be discouraged your first week, it’s meant to find your starting point! Take notes of how much weight your using for each exercise each day. Our goal is to increase weight each week to gain strength and definition. Make sure to stretch before every work out and do a warmup routine of reps before each exercise.

The second 4 weeks will be a shift in weight and exercises depending on how you did the first round!

We should be getting a sufficient amount of steps in each day. This tends to be difficult for a lot of clients including myself. Step counts will depend on your end goals! Intense Cardio can break down muscle so keep that in mind if you’re wanting a more defined “toned” body structure. You can’t be tone without muscle. Walking, Incline, or Stair Steps are suggested to maintain muscle.

All of the exercises can be found with a simple online search. All exercise movements should be slow and controlled. Slowing down will help you put the Mind to Muscle. If your reps feel easy, you need to add weight If you’re struggling with control, reduce your weights and return to the reps.

Notes:

When an exercise says failure it means to keep the same weight until you cannot do another slow and controlled rep. When you see drop failure at the end of a exercise this means to drop the weight slightly and immediately go to failure.

Try not to take long breaks between workouts and keep a steady flow, 1 minute is typical for me. Once the workout is completed, stretch and get some steps in, 8k-10k daily!