Minimalist Training Program

December is crazy busy for so many reasons, parties, work, family, etc. While you’re being mindful of everyone, don’t forget about yourself! This is a quick and easy program you can do to take time for yourself and feel great. Save this program for any other times of year that you become busy 😉

Day 1 Monday (Upper Body Strength Supersets)

Upper body warm-up (rowing, dynamic stretching)

A1. Bench Press/Chest Press 5 × 10 reps

A2. Pull-ups/Lateral Pull-downs 5 × 10 reps

B1. Bent-over Rows 5 × 10 reps

B2. Push-ups 5 × 10 reps

Day 2 Tuesday (Treadmill Sprints 7 minutes)

2 minute walk

15 second Sprint at 8mph/10% incline

15 seconds Rest

Repeat 6 times

2 minute walk

Day 3 Wednesday (Recovery 40 minutes)

30 minutes of light Cycling, Foam Rolling and Static Stretches

Day 4 Thursday (Lower Body Circuit)

Lower body warm-up (walking, dynamic stretching)

Air Squats x 20

KB Swings x 20

Reverse Lunges x 10

Leg Raises x 10

Rest 1 minute and repeat 5 times

Day 5 Friday (Treadmill sprints 7 minutes)

2 minute walk

15 second Sprint at 8mph/10% incline

15 seconds Rest

Repeat 6 times

2 minute walk

Day 6 Saturday (Recovery 40 minutes)

30 minutes of light Cycling, Foam Rolling and Static Stretches

Day 7 Sunday (Rest)

There you have it, you’ll be in and out and taken care of. I tried to find a suitable picture for ‘quick fitness’ and instead of being motivating I am going to reflect on the time I had a burger from In-N-Out burgers in San Jose… I don’t know if there’s a joint in Canada yet, but perhaps that is a good thing… 🙂
sf in n out

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