Mark Drops 100

Is fit!  Runs a 5k!

Basic Program:

  1. Push Day
  2. Pull Day
  3. Leg Day
  4. Big Cardio Day
  5. Total Body Strength Day
  6. Cardio/Stretch Day
  7. Rest / Play with Son!  :o)

WORK WORK REST

Use the timer to stay on track.  Exercises that are one sided are 1 minute one side and 1 minute the other.  4 sets in each block before moving to the next block.  

https://www.intervaltimer.com/timers/10531490-work-work-rest-4-sets-3-blocks

 

Push Day:

Block #1

DB 1 arm Press

DB 1 arm Press

REST

 

Block #2

Push-Ups

Field Goal Squeeze

REST

 

Block #3

DB Triceps Kickback

DB Triceps Kickback

REST

 

Pull Day:

Block #1

DB Row

DB Row

REST

 

Block #2

DB Plank Back Fly

DB Plank Back Fly

REST

 

Block #3

Biceps Curls

Shoulder Circles

REST

 

Leg Day:

Block #1

Split Squats

Split Squats

REST

 

Block #2

Squats

Calf Raises

REST

 

Block #3

SB Hamstring Curl

Anna Grace

REST

 

BIG CARDIO DAY

Total Body Strength DAY

 

Cardio and Stretch DAY

-------------------------------------

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

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

 

Stretch: (8 min) = 30 seconds each side

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

-------------------------------------

 

Recovery Bonus Videos

Longer Stretch - Recommended 1-5x 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.