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General Disclaimer

The contents of this document should not be taken as medical advice. It is not intended to diagnose, treat, care, or prevent any health problems nor is it intended to replace the advice of a physician.
Always consult a medical professional on any matters regarding your health and prior to starting an exercise regimen. By participating in this program, you are agreeing to accept full responsibility of your actions.
As with any exercise program, you assume certain risks to your health and safety. It is possible that you may become injured doing the exercises in this program if performed incorrectly.
Your results may vary and you may not receive the same results when using this program due to differences in individual exercise history, genetics and personal motivation.

For any questions please contact: memberservices@bxfitness.com

Let’s get started on your journey to fitness…

We recommend that every workout begins with a warm up and some form of cardio for a well rounded fitness plan.

Make sure to switch it up each day, your body loves familiarity because then it doesn’t have to work as hard. We want results, so by switching up your cardio options, you keep your body on its toes and working to achieve your fitness goals and avoiding plateau. We have mixed up your cardio each week, but have fun with it and change it up as you see fit. You can use the same exercise we give you for your warm up, as your cardio routine, you will just need to increase the time.

Our best advice is to do weights (strength training) first, after your warm up. Once your training is complete, finish your workout with cardio. This will allow your body to use most of its immediate stored energy, which is required for weight training. Doing Cardio after weights allows your body to further use stored energy (body fat) to do the work therefore leading to the best overall results of strength and conditioning as well as fat loss.

Cardio should be a gradual part of the workout plan – start with a comfortable pace and try to make it last 10-15 minutes. Adding 2-3 minutes each workout until you get to 20-25 minutes. Once you’ve done 3-4 back to back 25 min cardio workouts….. work on increasing the intensity. Do MORE work in the same 25 min session.
Examples could be adding incline or more speed to a treadmill workout, adding more resistance on a cycling workout, walking a further distance in the same amount of time around the neighborhood.

We also recommend that you finish each workout or at least your day with some stretches, or if you have a foam roller that is a great stretching tool to relieve sourness from a build up of lactic acid in your muscles.

Before we get started lets talk some gym lingo… Reps, Sets and Super Sets

REPS: A rep is one complete exercise movement.

SET: A set is a group of consecutive reps.
It is how many times you will repeat a particular number of repetitions of one specific exercise.

SUPER SET: A Super set is when you do 2 exercises back to back with no rest in between until both exercises are completed. The main reasons for using super sets are to build muscle, increase muscular endurance, and well to save a little time.

You should be increasing your weights once you are able to complete the number of reps and sets with good form. Increase to your comfort level.

OK LET’S GET STARTED!!!!

Tips & Tricks

Hydrate, hydrate, hydrate! When you are working out, make sure to take enough water breaks

Finishing the workout quickly does not necessarily mean better results. Slower and controlled exercises puts your muscles under tension longer, allowing your muscles to work and grow

Good form trumps the amount of reps you do! READ THAT AGAIN! Make sure your form is correct to prevent injury.

Always stretch after a workout to prevent muscle strain and to enhance flexibility.

Proper nutrition is key to your fitness journey. Fuel your body with plenty of lean protein, vegetables and fresh fruits.

Modifying the Workouts

Decrease amount of reps and sets until you can perform the exercise in the correct form.

To decrease the difficulty: perform less reps, start with 1 round and gradually work towards completing more rounds, increase rest time between rounds
To increase the difficulty: use heavier weights, add extra reps, add rounds, decrease rest time, start and finish with warm up exercises

Stretching after any form of exercise is not only beneficial physically, but mentally as well. Stretching can help with:

  • Increasing range of motion (ROM). The goal of stretching is to lengthen muscle fibers, increase elasticity and improve range of motion within a joint. As your ROM increases, you will be less prone to stiffness and inflexibility
  • Improving flexibility of the lumbar and pelvic areas, reducing pain and/or injury to the lower back
  • Centering your mind and body, by regulating and focusing on breathing hence reducing muscle tension and stress
  • Increasing blood flow and circulation to your muscles and tendons, reducing post-athletic soreness and recovery time

Day One: Leg Day

Warm Up: 5-10 minutes on the treadmill (Fast walking or a slow jog)

  1. Dumbbell Squats – 4 sets of 12 reps
  2. Standing dumbbell calf raises – 4 sets of 12 reps
  3. Leg Press Machine – 3 sets of 10 reps
  4. Kettle Bell Swings – 4 sets of 12 reps Super Set with #5 Wall Sits
  5. Wall Sits – 4 sets hold for 30 seconds each
  6. Planks – 3 sets of a 30 second hold each.

Day Two: Chest, Triceps, and Shoulders

Warm Up: 5-10 minutes on the elliptical.

  1. Push Ups (Regular or modified) – 3 sets of 10 reps
  2. Dips on the mat – 3 sets of 10 reps
  3. Chest Press Machine – 3 sets of 10 reps
  4. Shoulder Press Machine – 3 sets of 10 reps
  5. Tricep Extensions on Machine – 3 sets of 10 reps

Day Three: Back and Biceps

Warm Up: 5-10 Minutes on the Row Machine

Rows on Machine – 3 sets of 10 reps

  1. Lat Pull Down – 3 sets of 10 reps
  2. Back Extension on machine – 3 sets of 12 reps
  3. Bicep Curl Machine – 3 sets of 12 reps
  4. Hammer Curls – 3 sets of 12 reps

Day Four: Leg Day

Hopefully your legs have rested and your game for another leg day, only we are switching up the movements.

Warm Up: 5-10 minutes on the stair master

  1. Curtsy Lunge – 4 sets of 20 reps
  2. Box Steps – 4 sets of 12 reps
  3. Glute Bridges with a dumbbell – 4 sets of 12 reps
  4. Leg Extension Machine – 3 sets of 10 reps

Day Five: HIIT (High Intensity Interval Training)

Warm Up: Let’s get our vitamin D in today and get our cardio done outside. Lets walk or jog 5-10 minutes. When you do cardio today, let’s try and run a mile.

Get your phone out and bring up your timer… Set your timer for 30 seconds and get ready to hit repeat.

30 seconds on, 30 seconds off for each circuit.

  1. Jumping Jacks
  2. Squats
  3. Mountain Climbers
  4. Plank Twists
  5. Push Ups

Day One: Leg Day

Warm Up: 5-10 minutes on the treadmill at an incline of 5 (Fast walking or a slow jog)

  1. Hack Squats – 4 sets of 10 reps
  2. Glute Kick Back Machine – 4 sets of 12 reps
  3. Alternating Lunges – 3 sets of 12 reps
  4. Hamstring Curl Machine – 4 sets of 12 reps
  5. Ab and Adduction Leg Machine-3 sets of 10 each
  6. Planks – 3 sets of a 45 second hold each.

Day Two: Chest, Triceps, and shoulders

Warm Up: 5-10 minutes on the elliptical.

  1. Push Ups (Regular or modified) – 3 sets of 10 reps
  2. Dips off of the box – 3 sets of 10 reps
  3. Chest Press Machine – 3 sets of 12 reps
  4. Shoulder Press Machine – 3 sets of 10 reps *
  5. Tricep Extensions on the cables – 3 sets of 10 reps

Day Three: Back and Biceps

Hopefully your legs have rested and your game for another leg day, only we are switching up the movements.

Warm Up: 5-10 Minutes on the Row Machine

  1. Assisted Pull Ups – 3 sets of 8-10 reps
  2. Lat Push Down – 3 sets of 10 reps
  3. Back Extension with a plate – 3 sets of 12 reps
  4. Bar Bell Curls – 3 sets of 12 reps
  5. Band Bicep Curls – 3 sets of 12 reps

Day Four: Leg Day

Weighted Curtsy Lunge – 4 sets of 20 reps

  1. Weighted Curtsy Lunge – 4 sets of 20 reps
  2. Leg Press – 4 sets of 10 reps
  3. Hip Thrust Machine – 4 sets of 12 reps
  4. Leg Extension Machine – 3 sets of 10 reps *

Day Five: HIIT

Warm Up: You can mix it up here let’s walk 5-10 minutes outside again, but for your cardio let’s hit the hills and do a hike, but let’s get in at least 20-25 minutes of cardio today.

Get your phone out and bring up your timer. Set your timer for 30 seconds and get ready to hit repeat.
30 seconds on, 30 seconds off for each circuit.

  1. Squats
  2. Push Ups
  3. Leg Lifts
  4. Dips
  5. Crunches

Day One: Leg Day

Warm Up: 5-10 minutes on the treadmill at an incline of 7 (Fast walking or a slow jog)

  1. Walking Lunges – 3 sets of 12 reps
  2. Laying Down Hamstring Curls – 4 sets of 12 reps
  3. Single Leg Press- 3 sets of 12 reps
  4. Kettle Bell Deadlifts- 4 sets of 12 reps
  5. Ab and Adduction Leg Machine – 3 sets of 10 each *
  6. Planks – 3 sets of a one minute hold each.

Day Two: Chest, Triceps, and shoulders.

Warm Up: 5-10 minutes on the elliptical.

  1. Push Ups (Regular or modified) – 3 sets of 12 reps  (Super Set with your Dips)
  2. Dips off of the box – 3 sets of 12 reps
  3. Dumbbell Chest Press on mat – 3 sets of 12 reps*
  4. Dumbbell Shoulder Press – 3 sets of 10 reps *
  5. Dumbbell Tricep Extensions over head – 3 sets of 12 reps

Day Three: Back and Biceps

Hopefully your legs have rested and your game for another leg day, only we are switching up the movements.

Warm Up: 5-10 Minutes on the Row Machine

  1. Assisted Pull Ups – 3 sets of 8-10 reps
  2. Lat Push Down – 3 sets of 10 reps
  3. Back Extension with a plate – 3 sets of 12 reps
  4. Bar Bell Curls – 3 sets of 12 reps
  5. Band Bicep Curls – 3 sets of 12 reps

Day Four: Leg Day

Weighted Curtsy Lunge – 4 sets of 20 reps

  1. Weighted Curtsy Lunge – 4 sets of 20 reps
  2. Leg Press – 4 sets of 10 reps
  3. Hip Thrust Machine – 4 sets of 12 reps
  4. Leg Extension Machine – 3 sets of 10 reps *

Day Five: HIIT

Warm Up: You can mix it up here let’s walk 5-10 minutes outside again, but for your cardio let’s hit the hills and do a hike, but let’s get in at least 20-25 minutes of cardio today.

Get your phone out and bring up your timer. Set your timer for 30 seconds and get ready to hit repeat.
30 seconds on, 30 seconds off for each circuit.

  1. Squats
  2. Push Ups
  3. Leg Lifts
  4. Dips
  5. Crunches

Day One: Leg Day

Warm Up: 5-10 minutes on the treadmill at an incline of 9 (Fast walking or a slow jog)

  1. Weighted Walking Lunges – 3 sets of 12 reps
  2. Barbell Squats – 4 sets of 10 reps
  3. Barbell Hip Thrust – 3 sets of 12 reps
  4. Bar Bell Deadlift- 4 sets of 10 reps
  5. Leg Press in Free-weight area- 3 sets of 10 reps
  6. Planks – 3 sets of a one minute hold each

Day Two: Chest, Triceps, and shoulders.

Warm Up: 5-10 minutes on the elliptical.

  1. Push Ups (Regular or modified) – 3 sets of 12 reps (Super Set with your triceps below)
  2. Dumbbell Tricep Extensions over head – 3 sets of 12 reps
  3. Dumbbell Chest Press on bench- 3 sets of 10 reps
  4. Alternating Shoulder Front raises – 3 sets of 10 reps
  5. Seated Cable Fly’s – 3 sets of 10 reps

Day Three: Back and Biceps

Warm Up: 5-10 Minutes on the Row Machine

  1. Rows on Machine – 3 sets of 10 reps
  2. Lat Pull Down – 3 sets of 10 reps
  3. Back Extension on machine – 3 sets of 12 reps
  4. Bicep Curl Machine – 3 sets of 12 reps
  5. Hammer Curls – 3 sets of 12 reps

Day Four: Leg Day

Warm Up: 5-10 minutes on the stair master

  1. Weighted Walking Lunges – 4 sets of 20 reps
  2. Kettle Bell Squats – 4 sets of 10 reps (Super Set with your Wall Sits below)
  3. Wall Sits- 4 sets of 30 second holds
  4. Leg Extension Machine – 3 sets of 10 reps*

Day Five: HIIT

Warm Up: You choose your warm up today, but get your outdoor cardio in, make it last at least 20-25 minutes and get a sweat up!

Get your phone out and bring up your timer. Set your timer for 30 seconds and get ready to hit repeat.

30 seconds on, 30 seconds off for each circuit. 

  1. Jumping Jacks
  2. Burpies
  3. Mountain Climbers
  4. Planks
  5. Crunches