Intermediate Level

Program Introduction: This workout is a GREAT kick for your chest, triceps and abs.  At the same time, we'll keep things moving and keep your heart rate up as well. No matter what, think about challenging yourself through the entire workout. See where you can beat your best numbers and push for new PRs where [...] Continue Reading

Everyone loves a great set of arms. This workout is focusing on bringing a nice pump to the shoulders, biceps and triceps. We’ll be hitting up some mixed volume training and varying rep ranges to give you a nice burn, and eventually some arms that you’ll need to carry a permit for.  Welcome to the gun show! Let’s get started.

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This workout ain’t for the faint at heart. It’s a great workout that will focus on some serious strength and building for the glutes, hams and quads. All and all, I want you to focus on beating your numbers with this one. Challenge the amount of weight you’re putting into every rep, every set, and every lift. Keep in mind to come within 1-2 reps short of failure for the final tail of your sets.

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You read that right! By the time you’re done with this 20-minute cycling workout, you’re going to be SOAKED with sweat and feel like you rode up Mt. Everest! This calorie-burning, fat-incinerating cycling workout will have you sleek, toned, and slender in just 20 minutes! Throw it into your workout paired with some abs and weight training – then thank me later when you have the body of your dreams!

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This program focuses on hitting every aspect of the leg musculature possible. It’s a simple set up, yet should still prove to be quite challenging if you push yourself. The goal is to beat your numbers, so as you advance through this series, you should see strength improvement each training cycle.

Keep track in a journal what you’re hitting weight-wise for each exercise below, and try to beat that next session. Now understand that you might reach a plateau at some point, and won’t be able to advance the amount of weight. THAT’S FINE!

Focus then on trying to complete 1 to 3 more reps of that exercise until you are strong enough to be able to go up in weight – SAFELY.

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Today’s workout is surely going to leave you hobbling out of the gym! But don’t be scared, the work will pay off and will hopefully lead to some great legs after some time.  This is the second program in a two program series. You can follow this plan for about 2-3 weeks before either repeating the series or moving on to something new.

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Did you know that Your core does not consist solely of your abdominal muscles? Your core consists of 27 muscles including: glutes, hamstrings, and your back.  

Utilizing supersets, this workout incorporates not only core strengthening exercises, for these areas, but also exercises to improve flexibility in the low back area which is commonly tight, overactive, and prevents your deep set abdominal muscles from firing properly.  We have also included exercises to improve hip mobility which will help you squat deeper and engage your glutes more during your squats.

All you need is a set of heavy and light dumbbells to get it going!  Get ready for a core centric workout!!

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Program Introduction: Get ready to set those Gluteus Maximus muscles on FIRE!  This leg workout is All About Those Glutes.  Some tips to get the most out of this workout.  Take your time and perform the exercises to the specified tempo.  Make sure to squeeze those glute muscles to really activate them during the exercises.  [...] Continue Reading

This program is for those looking to make some serious strides with their leg development. This program utilizes high volume with advanced training techniques such as drop sets. For those looking to strengthen and develop their lower bodies, this is the program for YOU. 

In order to see the development you are looking for, you must lift a weight that is CHALLENGING. By the end of the sets you should be absolutely DONE!  This is for those who want TOTAL LEG DOMINATION!

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This workout is a GREAT kick for your chest, triceps and abs.  At the same time, we’ll keep things moving and keep your heart rate up as well. No matter what, think about challenging yourself through the entire workout. See where you can beat your best numbers and push for new PRs where possible.

Continue Reading