PHYSIQUE TRAINING FRANKLIN TN Archives - Franklin Personal Trainer & Weightloss Bootcamp

TEMPLE FITNESS M4 COED – THURSDAY 120717 GROUP EXERCISE!

December 6, 2017 By templefitnessfranklin

TEMPLE FITNESS IS A PERSONAL AND GROUP EXERCISE TRAINING STUDIO ONLY! WE FOCUS ON GETTING PEOPLE RESULTS BY ACCOUNTABILITY. WE WILL MEET YOU AT ANYWHERE IN YOUR FITNESS.

M4 Temple Fitness

WARM UP – 6 TO 8 MINUTES

MOBILITY – SHOULDER MOBILITY

MUSCULAR STRENGTH –

STRICT DB PRESS – 5 X 4

BB SHRUGS – 3 X 8

FRONT PLATE RAISES – 3 X 8 SUPERSET SIDE LATERAL RAISES 3 X 8

METABOLIC CONDITIONING – PARTNER UP FOR TIME

BUY IN: 50 GOBLET SQUAT

100 MED BALL OVERHEAD (PARTNER PLANKS)

100 SIT UPS (PARTNER HOLDS BALL OVERHEAD)

100 PUSH UPS (PARTNER HOLDS DB IN ISOLATION CURL POSITION)

100 DB ROWS ( PARTNER HOLDS DIP POSITION)

CASH OUT: 50 GOBLET SQUAT

STRETCH/COOL DOWN–

TEMPLE FITNESS M4 – TUESDAY 101717 PERSONAL TRAINING AND GROUP!! MACRO DIETING

October 16, 2017 By templefitnessfranklin

MACRO DIETING

MACRO DIETING IS A WEIGHT LOSS PROGRAM THAT CAREFULLY TAILORS YOUR DAILY TOTAL CALORIC INTAKE AND THEN GIVES YOU THE PROPER AMOUNT OF FAT, CARBS, AND PROTEIN FOR WEIGHT LOSS AND PRESERVATION OF MUSCLE.

WARM UP – 6 TO 8 MINUTES

MOBILITY – HIP FLEXOR

MUSCULAR STRENGTH –

BACK SQUATS- 3 X 1 @ 95%

STEP UPS – 3 X 8 EACH LEG WEIGHTED

BANDED LEG CURLS – 3 X 12

METABOLIC CONDITIONING –

3 MINUTES TO COMPLETE:

100 SINGLE UNDERS

20 PUSH UPS

10 DB THRUSTERS

3RD MINUTE TO 6TH MINUTE MUST COMPLETE:

100 SINGLE UNDERS

25 PUSH UPS

15 DB THRUSTERS

6TH MINUTE TO 9TH MINUTE

100 SINGLE UNDERS

30 PUSH UPS

20 DB THRUSTERS

9TH MINUTE TO 12TH MINUTE

100 SINGLE UNDERS

35 PUSH UPS

25 DB THRUSTERS

STRETCH COOL DOWN

http://WWW.COACHJOEYBARBERA.COM

TEMPLE FITNESS M4 COED WEDNESDAY 092017 PERSONAL AND GROUP TRAINING!

September 19, 2017 By templefitnessfranklin

WARM UP – 6 TO 8 MINUTES

MOBILITY – WRIST AND LAT STRETCH

MUSCULAR STRENGTH –

SQUAT CLEANS – 3 X 2 @ 85%

SNATCH GRIP SPEED DEADLIFTS – 6 X 3 @40% 1 RM DEADLIFT

SIDE LATERAL HOPS OVER BENCH OR BALL – 3 X 20

METABOLIC CONDITIONING – EMOM FOR 15 MINUTES

5 MED BALL CLEANS

5 PUSH UPS

5 SIT UPS

THEN

200 X JUMP ROPES

STRETCH/COOL DOWN

TEMPLE FITNESS M4 COED – THURSDAY 090717 PERSONAL AND GROUP TRAINING!!

September 6, 2017 By templefitnessfranklin

TEMPLE FITNESS IS A PERSONAL AND GROUP TRAINING STUDIO THAT FOCUSES ON GETTING PEOPLE RESULTS THROUGH STRENGTH TRAINING, MOBILITY, METABOLIC CONDITIONING, AND MACRO DIETING.

WARM UP – 6 TO 8 MINUTES

MOBILITY – SHOULDER MOBILITY

MUSCULAR STRENGTH –

STRICT PRESS – 3 X 6 @ 70% USE YELLOW BANDS AT BOTTOM OF RACK AND PRESS NORMALLY

BB SHRUGS – 3 X 10

ROTATOR CUFF WORK TRIO- 3 X 12 EACH WAY

METABOLIC CONDITIONING – EMOM FOR 20 MINUTES

5 X PUSH UPS

5 X HALF BURPEES (NO PUSH UP) DO WANT TO JUMP FROM FLOOR

REMAINDER OF TIME TILL 40 SECONDS RUSSIAN TWISTS

STRETCH/WARM UP

TEMPLE FITNESS M4 COED FRIDAY 051917 PERSONAL AND GROUP TRAINING! BIKINI

May 18, 2017 By templefitnessfranklin

TEMPLE FITNESS M4 PERSONAL AND GROUP TRAINING! MACRO DIETING! BIKINI PREP

WARM UP – 6 TO 8 MINUTES

MOBILITY – LOW BACK READY FOR DEADS

STRENGTH –

DEADLIFT – 4 X 1 @ 95%

PENDLAY ROWS – 3 X 4

PULL UPS – 3 X AMAP

METABOLIC CONDITIONING – KETTLEBELL GRAD WORKOUT

5 X WALKING SWINGS

5 X GOBLET SQUAT TO OVERHEAD PRESS

5 X KB CURL

TRAVELING 80 YARDS….ENJOY!!!

STRETCH/COOL DOWN

TEMPLE FITNESS COED M4 – MONDAY 032717 PERSONAL AND GROUP TRAINING! WEIGHT LOSS

March 25, 2017 By templefitnessfranklin

TEMPLE FITNESS PERSONAL AND GROUP TRAINING!! WEIGHT LOSS SPECIALIST! UTILIZING OUR SECA MEDICAL BODY COMPOSITION SCANNER. THE SCANNER WILL TELL YOU HOW MUCH BODY FAT, HOW MUCH MUSCLE, HOW HYDRATED, AND HOW HEALTHY YOUR CELLS ARE.

WARM UP – 6 TO 8 MINUTES

STRENGTH –

BACK SQUATS – 3 X 8@ 70%

KB SWINGS HEAVY – 3 X 15 MAKE EXPOLSIVE

LUNGES – 3 X 5 EACH LEG WEIGHTED SHOULD BE HEAVY

METABOLIC CONDITIONING -FOR TIME

50 X SIT UPS

50 X KB SHOULDER PRESS

50 X GOBLET SQUATS

50 X PUSH UPS

STRETCH/COOL DOWN

TEMPLE FITNESS M4 COED – MONDAY 022017 GROUP EXERCISE

February 18, 2017 By templefitnessfranklin

TEMPLE FITNESS GROUP EXERCISES AND PERSONAL TRAINING. OFFERING MACRO DIETING AND BODY COMPOSITION SCANS. WE ARE A NON INTIMIDATING GYM.

WARM UP – 6 TO 8 MINUTES

MOBILITY – HIP MOBILITY

MUSCULAR STRENGTH –

BACK SQUAT – LETS DO IT!! GOOD WARM UPS, NO LARGE JUMPS BEFORE FIRST ATTEMPT. BE SAFE AND SMART!!

LUNGES – 100 TOTAL

KB SWINGS – 3 X 15

METABOLIC CONDITIONING –

2 LAPS AROUND BUILDING

10 X 40 SPRINTS- DONT GO CRAZY FOR THOSE WHO HAVE NOT SPRINTED IN A WHILE.

AT THE END OF EACH SPRINT DO 10 PUSH UPS, 20 JUMPING JACKS, AND 10 SIT UPS TAKE A SMALL BLACK MAT OUT WITH YOU.

THEN

2 LAPS AROUND BUILDING

THEN

T PLANKS FOR 3 X 20 COUNT EACH HAND

STRETCH/COOL DOWN

TEMPLE FITNESS M4 COED TUESDAY 013117

January 30, 2017 By templefitnessfranklin

TEMPLE FITNESS M4 COED – TUESDAY 011717 GROUP EXERCISE / MACRO DIETING

NOT TOO LATE TO SIGN UP FOR THE MACRO SEMINAR SATURDAY FEBRUARY 4TH GO TO:

WWW.BEYONDTHESCALETN.COM

WARM UP – 6 TO 8 MINUTES

MOBILITY – SHOULDER MOBILITY

MUSCULAR STRENGTH –

BENCH PRESS – 3 X2 @ 90% WITH NO PAUSE

BANDED PRESS – 3 X 2 @ 120%

DECLINE PRESS DB – 3 X 10 YOU CAN USE DECLINE BENCH OF PROP UP REGULAR BENCH

METABOLIC CONDITIONING – 4 ROUNDS

6 X BROAD JUMPS

10 X CHEST FLYS

10 X BALL SLAMS

10 X RUSSIAN TWIST WITH BALL

THEN

MORE AB WORK
STRETCH/COOL DOWN –

TEMPLE FITNESS M4 COED PERSONAL TRAINING AND GROUP TRAINING

January 24, 2017 By templefitnessfranklin

TEMPLE FITNESS -M4 COED PERSONAL AND MACRO COACHING, GROUP TRAINING BODY COMPOSTION SCANNER

MEDICAL BODY COMPOSITION SCANNER IS A GOOD TO TRACK PROGRESS AND KEEP YOU ACCOUNTABLE

WARM UP – 6 TO 8 MINUTES

MOBILITY – OPEN LAT/HIP FLEXOR

MUSCULAR STRENGTH –

SNATCH GRIP DEADLIFTS – 6 SETS OF 3 @ 75% MAKE EXPLOSIVE

DB SQUAT JUMPS – 3 X 8

MED BALL CLEANS – 3 X 8

METABOLIC CONDITIONING– ESCALATING LADDER INCREASE EVERY ROUND 1 REP

2 X MAN MAKERS

2 X PULL UPS

2 X V UPS

GOR FOR 15 MINUTES

STRETCH/COOL DOWN –

TEMPLE FITNESS COED M4 – MONDAY 032717 PERSONAL AND GROUP TRAINING! WEIGHT LOSS

TEMPLE FITNESS PERSONAL AND GROUP TRAINING!! WEIGHT LOSS SPECIALIST! UTILIZING OUR SECA MEDICAL BODY COMPOSITION SCANNER. THE SCANNER WILL TELL YOU HOW MUCH BODY FAT, HOW MUCH MUSCLE, HOW HYDRATED, AND HOW HEALTHY YOUR CELLS ARE.

WARM UP – 6 TO 8 MINUTES

STRENGTH –

METABOLIC CONDITIONING -FOR TIME

STRETCH/COOL DOWN

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