JOHN B. & JOSH H. TRAINING

BSFC

Cardio/Strength/Flexibility

1. PICK A CARDIO EXERCISE THAT YOU CAN PERFORM FOR 1 MINUTE, CHALLENGING AND INCREASE HEART RATE.

NO BREAK, RIGHT INTO WEIGHT TRAIN.

2. PICK A WEIGHT FOR EACH MUSCLE GROUP THAT YOU CAN LIFT FOR A FULL MINUTE WITH PROPER FORM AND CONTROL, NO MOMENTUM.

NO BREAK, RIGHT INTO STRETCH.

3. PERFORM A STRETCH HELD FOR THE FULL MINUTE. IF STRETCHING 1 LEG AT A TIME, YOU MAY DIVIDE THE TIME, 30/30.

Leg Series

1 Minute TREADMILL

1 Minute STANDING SQUAT

1 Minute Standing Quad Stretch (30/30)

45 Second Break

 

Chest Series

1 Minute SPEED Bike

1 Minute Chest Press ON TRX

1 Minute Hurdle, Butterfly, Straight Leg Stretch

45 Second Break

 

Upper Back Series

1 Minute ELLIPTICAL

1 Minute TRX INVERTED ROW

1 Minute Low Back/Hip/Oblique Stretch

45 Second Break

 

Shoulder Series

1 Minute Seated Rower

1 Minute STANDING DB SIDE RAISE

1 Minute Rotator Cuff Stretch

45 Second Break

 

Biceps Series

1 Minute JUMPING JAX

1 Minute Standing DB Hammer Curl

1 Minute Supine Scorpion Stretch (30/30)

45 Second Break

 

Triceps Series

1 Minute Treadmill

1 Minute BENCH DIPS

1 Minute Prone Scorpion Stretch (30/30)

45 Second Break

 

Abdominal Series

1 BURPEES

1 Minute Crunch ON MAT w/DB held Over Chest

1 Minute Supine Stability Ball

45 Second Break

 

Oblique Series

1 Minute Blade ELLIPTICAL

1 Minute STANDING DB Side Pull (30/30)

1 Minute Standing Karaoke Stretch (30/30)

45 SECOND Break

 

Low Back Series

1 Minute SEATED ROWER

1 Minute SUPERMANS ON MAT (FACE DOWN)

1 Minute Foam Roll (20/20/20) Upper/Middle/Lower

Break