February Program of the Month is brought to you by Performance Coach Sarah Upton!
2 Day Strength + Fat Loss Program – Upper/Lower
The following program is a basic upper-lower body program split into 2 days which can be done by most gym goers. The focus is on lifting weights to not only improve your strength but to help you burn unwanted body fat.
In this program there are 2 weights sessions which will be done on separate days. Below you will see an example of a recommended 5-day training week. How many times you train in one week will vary depending on your lifestyle, work schedule, your level of experience and your body’s recovery. With this 2-day program there is some room for flexibility with how many days you train, but I recommend at least 3-4 days to see some good results. Pay close attention to your body’s recovery and make sure that you are implementing restoration protocols.
Example Training Week:
Going through a comprehensive warm up is important when coming in the gym (especially if you know you are more prone to injury or if you have trouble areas).
5 minutes on the cross trainer at a medium pace
Foam roll/trigger point trouble
Then complete 2-3 rounds of;
30 -60 seconds x deep squt hold
5 x walkouts
10 x glute bridges
5 x hip stretch each side
30-60 seconds passive hang/active scap-pull ups
Work these sessions in around Function Well Classes that you can attend. Focus on lifting with the correct technique on all exercises and challenging yourself with the heaviest weight you can lift for said number of reps.
Day 1 – Lower Body
Sumo Kettlebell Deadlift
Goblet Reverse Lunge
8-10 each leg
Single Leg Hip Extension
10 each leg
2 minute Skierg; As many calories as possible
Day 2 – Upper Body
Barbell Strict Press
Machine Chest Press
Handstand Hold/Feet on Box
2 minute prowler: As many laps as possible (extra weight optional)
For a free consultation and technique assessment please contact Sarah.