Rus Healy

Brings the Power Back!

Bowflex Resistance

TRACKING SHEET PDF << CLICK TO DOWNLOAD

TRACKING SHEET XLS << CLICK TO DOWNLOAD


BLOCK 1

Chest Press

Standing Rows

Rest 1 min

 

BLOCK 2

Deadlift (handles)

Plank or ABS

Rest 1 min

 

BLOCK 3

Lat Pull Down (Bar)

Alternating Step Ups or Tap Back Lunge

Rest 1 min

 

BLOCK 4

Biceps (handles)

Triceps (bar or rope shoulder harness)

Rest 1 min

 

 

Details:

3 sets before switching groups of exercises

10-20 reps

Move up when you can hit 25

 

Week 1 - 2 days per week

Week 2 - 3 Days per week

Week 3 - 3 days per week ADD a set to chest and rows AND Deadlift and Plank (now 4 sets)

Week 4 - Same as week 3

 

Review (suggested that we do a session where I watch you and recalibrate weights and technique if necessary)

*This program should be maintained for minimum 3 months for best results

 

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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 2-3x 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.