Dr Mark Vadney

Is fit! Runs a 5k!

Basic Program:

THIS WEEK 12th-21st

2-3x Strength Training Circuit

1x Sweat N Stretch (see below)

1x per week going farther (1.8?)

1-2x just get some on treadmill

Should be doing at least a little something on most days.

Warm-up: (6 min) = 1 minute each

Jog
Jumping Jacks
Tap Backs
Kick Back X cross
Side Step
Frankenstein

Strength Workout: (23 min) = 1 minute each

Squat
High Knees
Row
Fast Feet
Push-Ups
Punch Air
Legs Out Abs/ V-ups

Rest 1 minute and repeat 3x

Stretch: (8 min) = 30 seconds each side

Knee In
Ankle over
Triceps
Hamstrings
Hip Flexor
Quad
Calf
Chest
Saturday

take it easy make all movements smaller and slower. Make it a goal to finish don't worry about intensity yet.

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Warm-up

Daily Warm-up Wisdom

OR Standard Warm-up

Stretches and Body Care

End of Workout Stretch (at least do this after every workout)

Longer Stretch 1x per week

30 Minute Tennis Ball Massage -

recommended 1x per week

"This program absolutely changed the way I look at fitness. No longer is my physical health something out of reach, but instead something tangible that I can feel and see improving with every single session."

MEET YOUR COACH

With a custom Kettle program outlining daily steps towards your specific goals, you will never feel out of the loop with your fitness routine again. It's like your own personal fitness coach, now in your pocket!

The Right Place

We design functional fitness programs that you can perform anywhere with minimal equipment. Get your workout in on the go!

The Right Diet

Your dream body is like your dream car. Give it the fuel it needs to perform its best. We'll take out the guesswork with custom meal plans and grocery lists.

The Right Equipment

As you advance through your program, we'll make sure you have access all of the equipment you need to push past plateaus and become your strongest self.