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 | |||||
|
S1 – 20r S2 – 20r |
2 |
Note: 10 circles forward and 10 circles backward for a total of 20 reps |
Controlled | None | |
|
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 |
|||||
|
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.