BB BENCH PRESS – 4 X 1 @ 95%
BB BENCH MAX EFFORT REPS 1 SET @ 45%
BANDED INCLINE PRESS – 3 X 6
150 SINGLE UNDER
20 PUSH UPS
10 SQUAT JUMPS
150 SINGLE UNDERS
15 PUSH UPS
15 SQUAT JUMPS
150 SINGLE UNDERS
10 PUSH UPS
20 SQUAT JUMPS
150 SINGLE UNDERS
SUMMER IS SOON APPROACHING….IF YOU NEED TO SHED A FEW POUNDS. NOW IS THE TIME. OUR MACRO DIETING IS THE KEY TO SUCCESS
WARM UP – 6 TO 8 MINUTES
BACK SQUATS – 3 X 1@95%
KB SWINGS – 3 X 15
PISTOLS – 3 X 6 EACH LEG
50-40-30-20-10 REPS FOR TIME:
WALL BALLS
BOX JUMPS
DEADLIFT – 3 X 2 @ 93%
CHIN UPS – 3 X AMAP
SEATED BAND ROWS – 3 X 12
15 DB FLOOR PRESSES
5 MAN MAKERS
12 DB FLOOR PRESSES
4 MAN MAKERS
9 DB FLOOR PRESSES
3 MAN MAKERS
6 DB FLOOR PRESSES
2 MAN MAKERS
3 DB FLOOR PRESSES
1 MAN MAKERS
Way to go Dawn! We are so proud!
Call 615-791-0010 or email us to learn more about our Macro Coaching program and Personal Training/Group class rates! Let’s start this journey together – we are eager to help you succeed!
TEMPLE FITNESS WANTS TO PARTNER WITH YOU ON YOUR FITNESS JOURNEY.
LAURENS BEFORE AND AFTER. THIS WAS ONLY 16 WEEKS!! SHE FOLLOWED HER MACROS PERFECTLY AND IT SHOWED.
WARM UP – 6 TO 8 MINUTES
SQUAT CLEANS 4 X 1@ 90%
BELOW KNEE ABOVE KNEE DRILL – 3 X 8 WITH 60% OF 1 RM.
DOUBLE LEG TUCK JUMPS – 3 X 8
21 X BACK SQUATS @ 50%
21 X BACK EXTENSION ON BALL
THE SECA SCANNER WILL DETERMINE HOW MUCH BODY FAT YOU HAVE, HOW MUCH MUSCLE, HOW HEALTHY YOUR CELLS, HOW HYDRATED YOU ARE! A GREAT WAY TO TRACK PROGRESS.
BB BENCH PRESS – 3 X 2 @ 93%
CLOSE GRIP BB BENCH PRESS – 3 X 3 @100% 1RM OF BENCH PRESS
BANDED INCLINE PRESS – 3 X 8
1 LAP AROUND BUILDING (BIG LAPS) GOING TO SIDEWALK AND THE SECOND PARKING BEHIND BUILDING
20 BENCH PRESS @ 35%1RM
13 KB SWINGS
STRETCH/COOL DOWN –
SUMMER IS SOON APPROACHING….IF YOU NEED TO SHED A FEW POUNDS. NOW IS THE TIME. OUR MACRO DIETING IS THE KEY TO SUCCESS.
I WOULD LIKE TO CONGRATULATE OUR FITNESS COMPETITORS WHO COMPETED THIS WEEKEND IN LOUISVILLE. JANIE MANNINO, YOLANDA LILLY, LAUREN CHUMLEY, AND KELLY BARBERA. CUMULATIVELY TEAM TEMPLE TOOK HOME A 5TH, 5TH, 4TH, 2ND AND A 1ST. YOLANDA LILLY WON HER MASTER DIVISION. THEY ALL LOOKED THE BEST THEY EVER HAVE SO THEY WERE ALL WINNERS
WARM UP – 6 TO 8 MINUTES
BACK SQUATS – 3 X 2@90%
SINGLE DB DEADLIFT – 3 X 6 EACH LEG
BANDED ABDUCTOR WORK FROM A SQUAT POSITION – 3 X 30
10 X TOTAL BODY WEIGHT LUNGES
10 X GROUND TO OVERHEADS
10 X TOTAL PLATE UPRIGHT TOSS INTO SINGLE HAND GRIP WORK
10 X TOTAL SKATERS
50 X ABDOMINAL SCISSORS
STRETCH/COOL DOWN
temple fitness
DEADLIFT – 3 X 3 @ 90%
BANDED BENT ROWS – 3 X 5
NEGATIVE PULL UPS – 3 X 5
SHOULDER TO OVERHEADS W/DB
HOLLOW ROCKS
KB CRUSH ROWS 21 TO EACH SIDE, 15 TO EACH SIDE, 9 TO EACH SIDE
TEMPLE FITNESS A PERSONAL AND GROUP TRAINING STUDIO ONLY! WE WANT TO GET YOU RESULTS BY HOLDING YOU ACCOUNTABLE WITH A PERSONAL TRAINER.
FITNESS AND WEIGHT LOSS! MACRO DIETING WORKS
BB BENCH PRESS – 3 X 3 @ 90%
CLOSE GRIP PRESS – 3 X 3
BANDED INCLINE CHEST PRESS – 3 X 4
OR
STRICT PRESS 3 X 3 @90%
FRONT PLATE RAISES – 3 X 12
REAR DELT 2 SETS OF 1 MINUTE MAX REPS
50-40-30-20-10 REPS OF THE FOLLOWING:
AROUND THE WORLDS
SIT UPS
STRETCH/COOL DOWN
TEMPLE FITNESS PERSONAL AND GROUP TRAINING FRANKLIN TN SPECIALIZES IN TRAINING, WEIGHT LOSS. WE SPECIALIZE IN SPORTS TRAINING AS WELL. SEVERAL OF OUR TRAINERS ARE CERTIFIED STRENGTH AND CONDITIONING SPECIALISTS FOR ATHLETES.
WARM UP – 6 TO 8 MINUTES
SQUAT CLEANS 4 X 2 @ 80%
PARTNER UP FOR OVERSPEED ECCENTRIC KB SWINGS 3 X 12
SINGLE LEG TUCK JUMPS – 3 X 6 EACH LEG
10 X DEADLIFTS @ 65%
20 X INVERTED PUSH UPS
30 X DOUBLE KETTLE BELL FRONT SQUATS
STRETCH/COOL DOWN
