For those athletes who are strained by the time crunch – whether it be due to juggling a career or a household – we know there are times when life has a way of dictating your path. The truth is, no matter how hard you grind, there are times when training has to take a backseat. But that doesn’t mean the gains have to stop completely. This program will allow you to still reach your goals, even if the only time you have to train is on the weekend. Along with a healthy diet/nutrition and supplement regimen, this twice-a-week training plan can assist you in building or keeping your muscle size and strength without sacrificing your time at the job as well as your quality time with the family!
SATURDAY:
Foam Roll: Calves/ Hamstrings/Hip Flexors/Lats
5 min jog on treadmill
Super-Circuit: 3 sets
- Inverted Burpees, 45 sec
- DB Preacher Curl on Stability Ball, 12 reps
- Ladder Drills: In-In-Out-Out, 45 sec
- One-Leg DB Scaption, 8 reps per leg
- Tuck Jumps, 45 sec
- Push-Ups (feet on 18” box), 12 reps
- Reverse Lunges, DB Curls & Press, with Torso Rotation, 12 reps
- One-Leg Burpee, 45 sec
- Iso-Lunges, Cable High Rows, 12 reps
- Mummy Walks, 45 sec
- Sumo-Deadlifts to Heel Raise, 12 reps
- Jump Rope, 45 sec
- DB Triceps Kickbacks, 12 reps
- Russian Swings, 45 sec
SUNDAY:
Foam Roll: Calves/ Hamstrings/Hip Flexors/Lats
5 min dynamic warm-up
Core (circuit): 3 sets
Plank with Hip Extension, 16 reps
Butterfly Sit-ups, 15 reps
Standing Rotational Ball Slams, 12 reps
Resistance:
Total Body: 5 sets
1. Power Cleans, 3 reps
Chest: 4 sets
1. Incline Chest Press, 5 reps
2. Clapping Push-Ups, 10 reps
Back: 4 sets
1. Chin-Ups, 10 reps
2. Med Ball Soccer Pass, 12 reps
Legs: 4 sets
1. Trap Bar Deadlifts, 5 reps per leg
2. DB Power Step-Ups, 10 reps (12”box)
Shoulders: 4 sets
1. Standing Barbell Overhead Press, 5 reps
2. Backward Medball Throw, 10 reps total
