DB BENCH PRESS – 3 X 12 65% OF 1 RM
ONE DB INCLINE PRESSES – 3 X 8 EACH SIDE
BANDED CHEST FLYS – 3 X 12
METABOLIC CONDITIONING-
50 X LITTLE MAN IN TREES
40 X SIT UPS
30 X SQUAT JUMPS
20 X GROUND TO OVERHEAD
10 X OH LUNGES
20 X GROUND TO OVERHEAD
30 X SQUAT JUMPS
40 X SIT UPS
50 X LITTLE MAN IN TREES
STRETCH/COOL DOWN –
IF YOU KNOW OF ANYONE OUT OF TOWN THAT CAN USE GOOD PROGRAMMING WE PROVIDE ONLINE TRAINING PROGRAMS AS WELL.
PUSH UP PLYOMETRIC – 3 X 5
DB BENCH PRESS – 3 X 3 @ 90%
DB STATIC HOLD 30 SECONDS (2 SETS)
DB NEGATIVE CHEST FLYS – 3 X 5 YOU MAY BRING ARMS IN AT BOTTOM OF PRESS AND PRESS NORMAL THEN GO INTO THE NEGATIVE AT TOP
METABOLIC CONDITIONING- 10 X 1 MINUTE ROUNDS OF THE FOLLOWING WITH A 1 MINUTE REST BETWEEN EACH ROUND
10 X DB THRUSTERS SHOULDERS
THEN FINISH REST OF MINUTE WITH MAX EFFORT BURPEES AFTER EACH ROUND TAKE A 1 MINUTE REST. EACH ROUND SHOULD BE MAX EFFORT FINISHING THE MINUTE STRONG.
STRETCH/COOL DOWN –
FOAM ROLL LOWER BACK/THORACIC SPINE MOBILITY
DEADLIFT DEFICIT -3 X 2 @ 85%
BB BENT OVER ROWS – 3 X 8 NEGATIVE
WEIGHTED PULL UPS – 3 X AMAP (IF YOU USE BANDS TRY A BAND THAT GIVES YOU LESS RESISTANCE)
A: BANDED ROWS (BANDS WILL BE ATTACHED CHEST HIGH ON RACKS)
A: MED BALL SLAMS
REST 2 MINUTES
B: MED BALL SQUAT TOSS BALL OVERHEAD. (LIKE A WALL BALL WITH OUT WALL)
B: BENCH DIPS
REST 2 MINUTES
C: BIRD DOGS
C: REVERSE CRUNCHES
STRETCH/COOL DOWN
ONLY 3 spots left! 8:15am Mon Wed Fri!
❓ARE YOU TIRED OF BEING TIRED❓Do you want CONFIDENCE ,ENERGY, STRENGTH and a
LEAN FIT BOD?
How about you finally stop hmmming and haaaaing ,,hire a coach and get it done !
🛑Stop guessing🛑Stop starting and stopping the same diet.
✅How about you sacrifice those cute shoes and hand bag
for YOUR HEALTH?✅ How about you make YOU a priority Finally?✅How about you have energy and strength to continue running after the kids and hubby LOL.
IF MOMMY IS HAPPY ,EVERYONE IS HAPPY!
12 weeks ALL IN ~ Semi private training and macro coaching, plus accountability!
Invest in your health.
Train with us in a small group of only 5 people with our best certified personal trainers. Get health coaching with Yolanda Lilly our certified health coach.
Be held accountable. Be pushed to the next level.
3 spot open for MWF 8:15am
(12 WEEKS ALL IN): Semi Private Training ( 5 per group)
Program Includes:
🌟12 week of training with a personal trainer in a small group ( hour sessions) 3x a week. Don’t worry we will meet you where you are!
🌟Flexible eating workshop with custom macros lead by our certified health coach ( giving you all the tools you need to track macros) NOT SURE WHAT MACROS ARE < NO WORRIES WE WILL TEACH YOU!
🌟3 medical body composition scans to track progress and adjust macros as needed
🌟Monthly accountability meetings with our health coach
🌟Unlimited support on our facebook private page and email support
If your interested message me asap so I can get your spot reserved.
All you have to do is Show Up! We have the plan, we give you the tools!
Ask yourself this. Is what your doing now working? If not call Coach Kelly now (615)4820346
📣📣📣 FRANKLIN , ONLY 3 spots open , we start Oct1st , ❓ARE YOU TIRED OF BEING TIRED ❓Do you want CONFIDENCE ,ENERGY, STRENGTH and a LEAN FIT BOD?How about you finally stop hmmming and haaaaing ,,hire a coach and get it done !🛑Stop guessing🛑Stop starting and stopping the same diet. ✅How about you sacrifice those cute shoes and hand bag for YOUR HEALTH? ✅ How about you make YOU a priority Finally? ✅How about you have energy and strength to continue running after the kids and hubby LOL. IF MOMMY IS HAPPY ,EVERYONE IS HAPPY!12 weeks ALL IN ~ Semi private training and macro coaching, plus accountability! Invest in your health. Train with us in a small group of only 5 people with our best certified personal trainers. Get health coaching with Yolanda Lilly our certified health coach. Be held accountable. Be pushed to the next level. 3 spot open for MWF 8:15am (12 WEEKS ALL IN): Semi Private Training ( 5 per group)Program Includes: 🌟12 week of training with a personal trainer in a small group ( hour sessions) 3x a week. Don't worry we will meet you where you are! 🌟Flexible eating workshop with custom macros lead by our certified health coach ( giving you all the tools you need to track macros) NOT SURE WHAT MACROS ARE < NO WORRIES WE WILL TEACH YOU! 🌟3 medical body composition scans to track progress and adjust macros as needed 🌟Monthly accountability meetings with our health coach 🌟Unlimited support on our facebook private page and email support If your interested message me asap so I can get your spot reserved. All you have to do is Show Up! We have the plan, we give you the tools!Ask yourself this. Is what your doing now working?If not message me.
Posted by Kelly Collova Barbera on Wednesday, September 5, 2018
BACK SQUATS – 5 X 3 @ 85%
BANDED PISTOLS – 3 X 6
BANDED LEG CURLS – 3 X 15
40 X KB THRUSTER (EITHER TWO OR ONE KB)
40 X JUMPING PULL UPS
30 X KB THRUSTERS
30 X JUMPING PULL UPS
20 X KB THRUSTERS
20 X JUMPING PULL UPS
10 X KB THRUSTERS
10 X JUMPING PULL UPS
IF YOU KNOW OF ANYONE OUT OF TOWN THAT CAN USE GOOD PROGRAMMING WE PROVIDE ONLINE TRAINING PROGRAMS AS WELL.
DB BENCH PRESS – 3 X 4 @ 85%
DB BENCH PRESS – 30 REPS BLOW OUT LIKE THE 30 FOR SHOULDER PRESS
ALTERNATING ONE ARM DB INCLINE CLOSE GRIP – 3 X 10 EACH SIDE
METABOLIC CONDITIONING- FOR TIME
30 X FULL HAND RELEASE PUSH UPS
30 X DB PUSH PRESSES
30 X DB ROWS FAIRLY HEAVY
REST 3 MINUTES THEN FOR TIME
20 X FULL HAND RELEASE PUSH UPS
20 X DB PUSH PRESSES
20 X DB ROWS
REST 3 MINUTES – TIME PERMITTING
300 SINGLE UNDERS JUMPS ROPES
STRETCH/COOL DOWN –
FOAM ROLL LOWER BACK/THORACIC SPINE MOBILITY
DEADLIFT DEFICIT – 5 X 3 @ 80%
ONE ARM DB ROWS – 3 X 8 EACH ARM
NEGATIVE PULL UPS – 3 X 5 JUMP UP LOWER YOURSELF FOR A 5 COUNT DOWN
8 X KB CURLS
6 X KB SWINGS
8 X KB LUNGES 4 WITH BELL IN ONE HAND AND LUNGE WITH OPPOSITE LEG THEN SWITCH SIDES
STRETCH/COOL DOWN
MEDICAL BODY COMPOSITION SCANNER SECA IS A GREAT WAY TO SEE WHERE YOU ARE AT AND CHECK PROGRESS. SEE THE FRONT DESK OR CALL FRONT DESK TO SCHEDULE APPOINTMENT.
WARM UP – 6 TO 8 MINUTES
MOBILITY – SHOULDER MOBILITY/FLOSSING
MUSCULAR STRENGTH
BB SHOULDER PRESS – 4 X 4 @ 90%
DB SHOULDER PRESS BURNOUT – 30 REPS KEEP WEIGHTS IN HAND IF YOU NEED TO BREAK YOU ONLY TAKE 5 SECONDS AND THEN YOU ARE BACK AT IT.
REAR DELT RAISES AND SIDE LATERAL RAISES SUPER SET – 3 X 8 EACH EXERCISE
METABOLIC CONDITIONING – 20 MINUTE AMRAP OF THE FOLLOWING
8 X AROUND THE WORLDS
8 X GOBLET SQUAT
8 X RUSSIAN TWIST 16 TOTAL
8 X DB CHEST FLYS
1 X LAP AROUND THE BUILDING
STRETCH/COOL DOWN
CLEAN TO HIGH PULL – 3 X 3 @80%
DB SNATCHES – 3 X 5 EACH ARM TRY TO JUMP OFF THE FLOOR
SQUAT TUCK JUMPS – 3 X 8
2 X MAN MAKERS WITH OUT PUSH UPS (ROWS STAY IN)
4 X MED BALL CLEANS
6 X HOLLOW ROCKS
8 X PUSH UPS
10 X SPLIT LUNGE JUMPS
12 X DB SHOULDER PRESS
14 X 4 COUNT MT CLIMBERS
TIME PERMITTING
MORE CONDITIONING
STRETCH/COOL DOWN
BACK SQUATS – 5 X 3 @80% WORK ON DEPTH
DB BENCH PRESS – 5 X 3 @80%
WEIGHTED LUNGES – 3 X 4EACH LEG HEAVY WEIGHT
DB INCLINE BENCH PRESSES – 3 X 8 BANDED
7 X HALF TURKISH GET UPS ALTERNATE EVERY ROUND WITH A DIFFERENT SIDE
7 X FROG JUMPS (LIKE A SQUAT JUMP JUST FROM A FULL SQUAT) IF ABLE
7 X CLOSE GRIP PUSH UPS
7 X KB SWINGS
7 X KB CHEST PRESS FROM STANDING POSITION ( WHILE STANDING HAVE BELL AT CHEST LEVEL AND THEN PRESS STRAIGHT OUT.
TIME PERMITTING
CONDITIONING
