M4 Archives - Franklin Personal Trainer & Weightloss Bootcamp

July 21, 2017 By templefitnessfranklin

WE HAVE ANOTHER CHALLENGE STARTING IN AUGUST 20TH. THIS IS GREAT SEMINAR THAT WILL SET YOU UP FOR WEIGHT LOSS. IT IS VERY INFORMATIVE. YOU WILL WALK AWAY WITH A SOLID UNDERSTANDING OF WHAT MACROS ARE AND HOW THEY WORK FOR YOU. I WOULD SHARE THIS WITH A FRIEND.

WARM UP – 6 TO 8 MINUTES

MOBILITY– SHOULDER PREP FOR BENCH WORK

MUSCULAR STRENGTH-

BB BENCH PRESS – 3 X 2 @ 95% BACK TO THE BAR BEFORE WE MAX THE NEXT WEEK.

DB INCLINE PRESS – 3 X 4 HEAVY

BANDED CHEST FLYS – 3 X 12

METABOLIC CONDITIONING– EMOM (EVERY MINUTE ON THE MINUTE) FOR 15 MINUTES

5 MED BALL PUSH UPS HOPING ACROSS THE BALL

5 MED BALL CLEANS

REMAINDER OF TIME TILL 40 SECONDS OF THE MINUTE YOU WILL PERFORM TOE TAPS

FOR EXAMPLE ON THE MINUTE IF YOU DO YOUR PUSH UPS THEN MED BALL CLEANS AND YOU FINISH THAT IN 25 SECONDS YOU WILL DO TOE TAPS TO THE BALL FOR ANOTHER 15 SECONDS. WE WANT TO HAVE A 20 SECOND BREAK EVERY MINUTE. HUSTLE TO FINISH IN THE 40 SECONDS.

STRETCH/COOL DOWN

https://templefitnessfranklin.com/7281-2/

TEMPLE FITNESS M4 FRIDAY 072117 PERSONAL TRAINING AND GROUP TRAINING!

July 20, 2017 By templefitnessfranklin

WARM UP – 6 TO 8 MINUTES

MOBILITY – LOW BACK SMASH/ THORACIC SPINE

MUSCULAR STRENGTH–

DEADLIFT 3 X 2 @ 93%

BENT ROWS – 3 X 5 FAIRLY HEAVY

PULL UPS – 3 X 5

METABOLIC CONDITIONING –

COMPLETE WITHIN 4 MINUTES:

100 SINGLES

12 DB THRUSTERS

10 SIT UPS

IF YOU MAKE IT COMPLETE WITHIN 4 MINUTES

100 SINGLE SKIPS

14 DB THRUSTERS

10 SIT UPS

IF YOU MAKEIT COMPLETE WITHIN 4 MINUTES

100 SINGLE SKIS

16 DB THRUSTERS

10 SIT UPS

ETC.

STRETCH/COOL DOWN

TEMPLE FITNESS M4 COED – THURSDAY 072017 STRENGTH AND FITNESS TRAINING!

July 19, 2017 By templefitnessfranklin

HORMONES PLAY A SUPER IMPORTANT ROLE IN HOW OUR BODY FUNCTIONS. HOW WE LOSE WEIGHT, HOW WE GAIN MUSCLE, ENGERGY, ETC. THIS IS SEMINAR MAY UNCOVER SOME ISSUES AS TO WHY YOU CANT LOSE WEIGHT. WHY YOUR ENERGY IS LOW. IT WILL BE WELL WORTH YOUR TIME. IT IS FREE!! WHY NOT

WARM UP – 6 TO 8 MINUTES

MOBILITY – SHOULDER WORK

MUSCULAR STRENGTH –

STRICT SHOULDER PRESS – 3 X 2 @ 93%

FRONT RAISES – 3 X 8

REAR DELT RAISES 3 X 8

SHRUGS – 3 X 8

METABOLIC CONDITIONING – 3 X 5 MINUTES AMRAPS 100% EFFORT ON EACH 5 MINUTE

5 MINUTE AMRAP #1:

5 X GOBLET SQUAT

10 X KB SWING

5 X KB SHOULDER PRESS

REST 1 MINUTE

5 MINUTE AMRAP #2:

10 X SUPERMAN

10 X SIT UPS

20 SECOND PLANK HOLD

REST 1 MINUTE

5 MINUTE AMRAP #3:

10 X INVERTED ROW

10 X PUSH UPS

5 X SQUAT JUMP

STRETCH/COOL DOWN –

TEMPLE FITNESS M4 COED – WEDNESDAY 071917 PERSONAL AND GROUP TRAINING!

July 18, 2017 By templefitnessfranklin

TEMPLE FITNESS WANTS TO HELP YOU ACHIEVE YOUR GOALS!!

WARM UP – 6 TO 8 MINUTES

MOBILITY – UPPER BACK SMASH/ LAT SMASH

STRENGTH –

BOX JUMPS – 3 X 8 (PRACTICE ON A LOWER BENCH AND COME TO FULL EXTENSION ON THE JUMP)

CLEANS 3 X 4 @ 70%

SNATCH GRIP DEADLIFT – 3 X 6 @ 50% OF 1RM DEADLIFT

METABOLIC CONDITIONING- 4 ROUNDS

1 LAP AROUND BUILDING – SPRINT IT!! IF YOU CAN!

25 PUSH UPS

25 SIT UPS

THEN

300 JUMP ROPES

STRETCH/COOL DOWN

TEMPLE FITNESS M4 COED – TUESDAY 071817 PERSONAL TRAINING AND GROUP TRAINING!

July 17, 2017 By templefitnessfranklin

TEMPLE FITNESS IS A PERSONAL AND GROUP TRAINING THAT BELIEVES YOU CAN BE THE IN BEST SHAPE OF YOUR LIFE. WE BELIEVE THAT YOU SHOULD FEEL ENERGIZED AND AS A STRONG AS EVER. WE DO THAT BY OUR M4 METHOD THAT COMBINES MOBILITY, MUSCULAR STRENGTH, METABOLIC CONDITIONING, AND MACRO DIETING!

THIS HORMONE IS GOING TO BE AWESOME!!!

WARM UP – 6 TO 8 MINUTES

MOBILITY – HIP MOBILITY AND HIP FLEXOR WORK

MUSCULAR STRENGTH –

BACK SQUAT 3 X 1 @ 90%

HEAVY FRICKING LUNGES – 3 X 3 EACH LEG (GO HEAVY OR GO HOME).LOL I AM JUST KIDDING. YOU ALL KNOW THAT, BUT SERIOUSLY GO AS HEAVY AS YOUR BODY ALLOWS.

STIFF LEG DEADS BB – 3 X 6

METABOLIC CONDITIONING – 5 AWESOME ROUNDS OF THE FOLLOWING:

5 X PULL UPS

5 X DB SHOULDER PRESS

5 X DB CLEANS

5 X SQUAT JUMPS

5 X TOES TO BAR

STRETCH/COOL DOWN –

TEMPLE FITNESS M4 COED – MONDAY 071717 FITNESS AND HEALTH CENTER!

July 14, 2017 By templefitnessfranklin

TEMPLE FITNESS WOULD LIKE TO PARTNER WITH ON YOUR FITNESS AND HEALTH JOURNEY. WE BELIEVE ALL OF US OUR CALLED TO HONOR OUR BODIES SO THAT WE MAY DO WHAT IT IS THAT JESUS CALLS US TO DO IN THE BEST WAY POSSIBLE!

M4 Temple Fitness

WARM UP – 6 TO 8 MINUTES

MOBILITY– SHOULDER PREP FOR BENCH WORK

MUSCULAR STRENGTH-

DB BENCH PRESS – 3 X 4@90%

DB INCLINE PRESS – 3 X 5

DB REVERSE GRIP PRESSES – 3 X 5

PHYSIO BALL DB FLYS – 3 X 8

METABOLIC CONDITIONING– TABATA DAY

A: MED BALL SLAMS

A: BANDED ROWS

REST 1 MINUTE

B: PLATE TO OVERHEAD

B: BURPEE PLATE JUMPS

REST 1 MINUTE

50 X SIT UPS

STRETCH/COOL DOWN

TEMPLE FITNESS M4 COED -THURSDAY 071321 PERSONAL AND GROUP TRAINING!

July 12, 2017 By templefitnessfranklin

TEMPLE FITNESS WANTS TO PARTNER WITH YOU TO ACHIEVE YOUR GOALS. WE HAVE THE TOOLS TO HELP YOU BE SUCCESSFUL.

WARM UP – 6 TO 8 MINUTES

MOBILITY – SHOULDER WORK

MUSCULAR STRENGTH –

STRICT SHOULDER PRESS – 3 X 2 @ 90%

PUSH PRESS – 3 X 3 @ 80%

UPRIGHT ROW – 3 X 8

METABOLIC CONDITIONING – ASCENDING LADDER BY 2’S OF THE FOLLOWING

DB SNATCH

DB BENCH PRESS – WORK WITH 50% OF 1RM

PLANK TAPS OF TOE- PLACE FEET ON A BENCH WHILE IN A PUSH UP POSITION. TAKE ONE FOOT AND TAP YOUR TOE TO THE GROUND. REPLACE THE FOOT AND THEN TAP OTHER FOOT. START THESE AT 10 TAPS TOTAL.

STRETCH/COOL DOWN –

TEMPLE FITNESS M4 COED -FRIDAY 071421 PERSONAL AND GROUP TRAINING!

July 12, 2017 By templefitnessfranklin

TEMPLE FITNESS BELIEVES YOU CAN ACHIEVE ALL OF YOUR FITNESS GOALS.

WARM UP – 6 TO 8 MINUTES

MOBILITY – LOW BACK SMASH/ THORACIC SPINE

MUSCULAR STRENGTH–

DEADLIFT 3 X 3 @ 90%

WEIGHTED PULL UPS – 3 X 4

ONE ARM DB ROWS – 3 X 8 EACH ARM

METABOLIC CONDITIONING – 15 MINUTE AMRAP

5 X GOBLET SQUATS

10 X DONKEY KICKS 10 EACH LEG USE A BAND

10 X DB CURLS

10 X BENT ROW

5 X VUPS HEAVY PLATE

STRETCH/COOL DOWN

TEMPLE FITNESS M4 COED – WEDNESDAY 071217 GROUP AND PERSONAL TRAINING

July 11, 2017 By templefitnessfranklin

TEMPLE FITNESS BELIEVES YOU CAN BE IN THE BEST SHAPE OF YOUR LIFE. THAT YOU CAN FEEL CONFIDENT IN YOURSELF, THAT YOU CAN FEEL GOOD AGAIN. YOU CAN DO THIS!!!

WARM UP – 6 TO 8 MINUTES

MOBILITY – TRICEP SMASH AND FOREARM SMASHES

STRENGTH –

CLEANS 3 X 3 @ 75%

HANG CLEAN TO HIGH PULL – 3 X 3 @ 60%

SINGLE LEG BROAD JUMPS – 3 X 5 EACH LEG

METABOLIC CONDITIONING-

30 X BURPEES

30 X BUTTERFLY SIT UPS

30 X PLYO PUSH UPS

30 X PULL UPS

30 X ONE ARM KB SWINGS 15 EACH ARM

30 X KB UPRIGHT ROW

STRETCH/COOL DOWN

TEMPLE FITNESS M4 COED – MONDAY 071017 GROUP AND PERSONAL TRAINING!

July 9, 2017 By templefitnessfranklin

TEMPLE FITNESS IS A PERSONAL AND GROUP TRAINING STUDIO THAT BELIEVES YOU CAN BE STRONGER, HEALTHIER, AND BE IN THE BEST SHAPE OF YOUR LIFE.

M4 Temple Fitness

WARM UP – 6 TO 8 MINUTES

MOBILITY– FOAM ROLL PEC AND FLOSS SHOULDERS

MUSCULAR STRENGTH-

DB BENCH PRESS – 3 X 5 @85%

DB INCLINE PRESS – 3 X 6

DB INCLINE FLYS – 3 X 10

PHYSIO BALL DB FLYS – 3 X 8

METABOLIC CONDITIONING– EVERY MINUTE ON THE MINUTE

5 MED BALL CLEANS

7 SIT UPS

9 PUSH UPS

STRETCH/COOL DOWN

TEMPLE FITNESS M4 COED – THURSDAY 072017 STRENGTH AND FITNESS TRAINING!

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TEMPLE FITNESS M4 COED – THURSDAY 072017 STRENGTH AND FITNESS TRAINING!

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