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[vc_column][vc_empty_space height="100"][vc_custom_heading text=" Workout Program" font_container="tag:h2|font_size:50|text_align:left|color:%23000000|line_height:1.2" google_fonts="font_family:Montserrat%3Aregular%2C700|font_style:700%20bold%20regular%3A700%3Anormal"][vc_custom_heading text="Off-Season" font_container="tag:h2|font_size:25|text_align:left|line_height:1.2" google_fonts="font_family:Montserrat%3Aregular%2C700|font_style:400%20regular%3A400%3Anormal"][vc_empty_space height="100"][/vc_column]
[vc_column width="1/3"][vc_custom_heading text="Warm Up" font_container="tag:h2|font_size:30|text_align:left|color:%23000000|line_height:1.2" google_fonts="font_family:Montserrat%3Aregular%2C700|font_style:700%20bold%20regular%3A700%3Anormal"][vc_empty_space height="20"][vc_column_text delay="0"]Do a light 5-minute warm-up to get the blood circulating and tissues of the body ready for the workout.

 

Do this each day before the workout begins:[/vc_column_text][vc_wtr_custom_list delay="0"][vc_wtr_custom_list_item color_background="#0094f7"]Slow jog or low-intensity stationary cycling[/vc_wtr_custom_list_item][/vc_wtr_custom_list][/vc_column][vc_column width="1/3"][vc_custom_heading text="Monday" font_container="tag:h2|font_size:30|text_align:left|color:%23000000|line_height:1.2" google_fonts="font_family:Montserrat%3Aregular%2C700|font_style:700%20bold%20regular%3A700%3Anormal"][vc_empty_space height="20"][vc_wtr_custom_list delay="0"][vc_wtr_custom_list_item color_background="#0094f7"]Barbell Squats:

  • 3 sets of 15 reps
[/vc_wtr_custom_list_item][vc_wtr_custom_list_item color_background="#0094f7"]Dumbbell Lunge:

  • 3 sets of 15 reps
[/vc_wtr_custom_list_item][vc_wtr_custom_list_item color_background="#0094f7"]Dumbbell Incline Chest Press:

  • 3 sets of 15 reps
[/vc_wtr_custom_list_item][vc_wtr_custom_list_item color_background="#0094f7"]Bent Over Barbell Row:

  • 3 sets of 15 reps
[/vc_wtr_custom_list_item][vc_wtr_custom_list_item color_background="#0094f7"]Lateral Raises:

  • 3 sets of 15 reps
[/vc_wtr_custom_list_item][vc_wtr_custom_list_item color_background="#0094f7"]Alternating Hammer Curls:

  • 3 sets of 15 reps
[/vc_wtr_custom_list_item][vc_wtr_custom_list_item color_background="#0094f7"]Close Grip Bench Press:

  • 3 sets of 15 reps
[/vc_wtr_custom_list_item][vc_wtr_custom_list_item color_background="#0094f7"]Crunches on Exercise Ball:

  • 3 sets of 20 reps
[/vc_wtr_custom_list_item][vc_wtr_custom_list_item color_background="#0094f7"]Hanging Leg Raises:

  • 3 sets of 15 reps
[/vc_wtr_custom_list_item][/vc_wtr_custom_list][/vc_column][vc_column width="1/3"][vc_custom_heading text="Tuesday" font_container="tag:h2|font_size:30|text_align:left|color:%23000000|line_height:1.2" google_fonts="font_family:Montserrat%3Aregular%2C700|font_style:700%20bold%20regular%3A700%3Anormal"][vc_wtr_custom_list delay="0"][vc_wtr_custom_list_item color_background="#0094f7"]Romanian Deadlift:

  • 3 sets of 15 reps
[/vc_wtr_custom_list_item][vc_wtr_custom_list_item color_background="#0094f7"]Dumbbell Bench Press:

  • 4 sets of 12 reps
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