The Complete Workout Part 1

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Program Introduction:

Whether you’re completely new to fitness or back after a break, this is a complete workout for you. It’s start to finish EVERYTHING you need. Great for beginner trainees, all the way up to advanced. This workout includes foam rolling for tissue quality, dynamic flexibility for increased range of motion, strength building, conditioning, core work, and static stretching at the end. We’ve covered all bases in this workout to get you on the right track with your fitness goals!

Before beginning this program you must read the following Disclaimer and Terms of Use. You acknowledge that you follow this workout – or any other workout on our site – at your own risk, and that you have consulted with your physician regarding your participation in this program. You also acknowledge that RoxStar Fitness, LLC is not liable for any injuries that you may incur.

Warm Up:   Before you begin this workout you’re going to definitely want to do about 5-10 mins of easy cardio to get the blood flowing and your body ready to train. You can also follow with foam rolling any areas of your body that are tight or sore. Once you do this, you’re ready to begin.

Exercise Name Reps Sets Weight and Notes Tempo Rest
Straight Sets
Foam Roll IT Band 

30s

N/A Note: Foam Roll each section of your leg for about 30 seconds.  Hold on any tender spots for 30 seconds. N/A None
Foam Roll Quadriceps

30s

N/A

Note: Foam Roll one Leg at a time.  The Left Leg will go on the right corner of the foam roller.  The Right Leg will go on the Left corner of the foam roller.  Foam Roll each section of your leg for 30 seconds.  

N/A None
Circuit Style

Arm Circles

S1 – 20r

S2 – 20r

2

Note:  10 circles forward and 10 circles backward for a total of 20 reps

Controlled None

Standing Shoulder Stretch

S1- 15r

S2 – 15r

2 N/A 2/0/2   None
Good Mornings

S1 – 15r

S2 – 15r

2 Note:  The video shows a barbell but you can use a dowel if available or simply put your hands behind your ears.  2/0/2/1 None
Side Lunges

S1-20r

S2-20r

2 Note:  10 Lunges on each side for a total of 20 reps
 2/0/2 None
Standing Hip Circles

S1 -15r

S2 -15r

2 N/A Controlled 10s

Straight Sets

Goblet Squat

S1 – 20r

S2 – 15r

S3 – 15r

3 N/A  2/1/3/1 30-45s
Lateral Raise

S1 – 12r

S2 – 10r

S3 – 10r

3 N/A 2/0/2 45-60s
Wide Lat Pulldown

S1 – 12r

S2 – 10r

S3 – 10r

3 N/A 2/0/2 45-60s
 1 Arm Cable Row

S1- 12r

S2 -10r

S3 – 10r

3 N/A 2/1/2 45-60s
Alternating Biceps Curl 

S1- 20r

S2- 20r

S3- 20r

3 Note: 10 reps on each arm for a total of 20 reps 2/0/2 30s
Walking Lunges

S1-24r

S2-20r

S3-20r

3

Note: You have the option to do these with or without weight.  The rep count is 12r forward and 12r back for a total of 24 reps.  Proceed in the following sets with the same rep count.

Controlled 45s
Triceps Pressdown

S1- 15r

S2- 12r

S3 – 12r

3

N/A

2/0/2/1 45s
Mountain Climbers

S1- 30r

S2 -30r

S3 -30r

3

Note:  If the explosive mountain climbers hurt your joints or you need to modify, then do this exercise slow and controlled.  Left and Right Side count as ONE rep.

Explosive 45s
Supermans

S1 – 10r

S2 – 10r

S3 – 10r

3

N/A

2/0/2 30s
Plank 

S1 – Work up to 60s

1

Note:  Hips down, Lift the chest, Squeeze the front of your thighs and your butt.

Hold for Specified Time

20s
Bicycle Crunches

S1 – 20r

S2 – 20r

2

Note: Left and Right sides count as ONE rep.

2/0/2

30s
Hip Flexor Stretch

S1- 60s each leg

1

N/A

Hold

None
Knee Across the Body

S1 – 60s each side

1

N/A

Hold

None

TERMS AND REFERENCE

We suggest you refer to Bodybuilding.com’s amazing exercise database for full video tutorials.  That can be found here: http://www.bodybuilding.com/exercises/

** AMRAP – As many reps as possible

** Super Set – perform one set of each of the exercises back to back with no rest in between, you may rest as notated below after the second exercise

** Giant Set – perform one set of each of the exercises back to back with no rest in between, this is basically like a circuit; rest only after the final exercise as notated.

** Straight Set – perform the first set, rest, then perform the next set, rest, and repeat until you reach the final set. This is not performed as the circuit type of work above.

** BB = Barbell, DB = Dumbbell, KB = Kettlebell, RB = Resistance Band, SB = Stability Ball, SA = Single Arm, SL = Single Leg, BO = Bent Over

** Tempo = Eccentric (Returning to start)/Hold at the bottom of the motion/Concentric (Starting the motion)/Hold at the top of the motion. Example: Squat 2/0/2/0 2 to lower into the squat, no hold at the bottom, 2 to stand up, no hold at the top.