Saturday, June 3, 2017

The Serious Workout Of The Day!

Hello again Athletes and Warriors!
Coach Nate here after a rather long hiatus coming back stronger than ever to help you lose the fat, build the muscle, look better, feel better with what is now the (cue the overly dramatic music)

Before we dive into what we can now give the acronym to SWOD, let me do the right thing and advise you to consult a physician before attempting any workout seen here or anywhere.

Annd' there is a lot more where this SWOD came from if you want to get into great shape, then you need a great plan. I can design and deliver your custom year-round program that you can take with you to your gym, fitness center, home gym, no gym at all or club. Start for FREE today! Click here and fill out the brief contact form to get your program today! A big thank you to our partners for allowing me to give you this free SWOD  today so without further ado, Let's Rock!
-Coach Nate (aka The BeastMaster)

Today's SWOD is from US Sports Online Strength and Conditioning's General Fitness menu:

 General Fitness Workouts

General Fitness Programs are designed for overall health and the achievement of a leaner, stronger body. Choose between the standard General Fitness Programs or the Dumbbell Oriented General Fitness Programs. The Balanced Dumbbell GF EXPRESS Programs offer a shorter workout for those busier times when you simply can't spend as much time in the gym. They are also great for those who physically respond better to a program with less overall volume. 

Throughout the length of the General Fitness programs, the manipulation of the sets and repetitions for each exercise will be based on periodization concepts that involve changing the intensity and the volume of the workout. 

As with all of the programs, the starting point of the workout is based on an initial fitness level. With feedback, the actual progression of the program will follow the body's unique adaptation process to exercise. 

Fine tune the program to include all the exercises that feel best! To maximize the reduction of body fat it is recommended that some cardiovascular exercise be worked into the weekly training schedule. Have fun and get healthy!

This SWOD is Day 1 Of The:
2 Day Dumbbell General Fitness EXPRESS!
The Weights, Sets, And Reps, are originally designed for a specific athlete, please adjust any portion of the workout to meet your present fitness levels. In other words, work hard and work smart!

Workout 1 
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Click on an Exercise Name to Adjust or View Videos for that Exercise
Perform the sets listed in your program from left to right
1Warmup and Stretch5 minutes
2Dumbbell Squat18@35 lbs, 15@40 lbs
3Dumbbell One Leg Squat15@35 lbs, 15@30 lbs
4Dumbbell Step Up15@45 lbs, 15@40 lbs
5Dumbbell Stretch Deadlifts15@40 lbs, 10@35 lbs
6Dumbbell Bench Press15@80 lbs, 15@70 lbs
7Dumbbell One Arm Row (elbow wide)15@90 lbs, 10@80 lbs
8Dumbbell Military Press15@70 lbs, 15@60 lbs
9Dumbbell Rear Lateral Raise15@35 lbs, 10@31 lbs
10Dumbbell Biceps Curl15@45 lbs, 10@40 lbs
11Dumbbell Lying Triceps Extension15@35 lbs, 15@30 lbs
12Bodyweight One Leg Toe Press60 reps, 60 reps
13Dumbbell Seated Forearm Flexion15@20 lbs, 15@18 lbs
14Reverse Crunches28 reps, 28 reps
15Alternate Heel Touchers65 reps, 65 reps

Nate is the host of  Under The Helmet on The MIXX Radio Network. Join Nate every Thursday 9pm EST and learn what it takes to be a top-notch Pro athlete every week. Click here to tune in.
Get your very own customized strength and conditioning program by visiting US Sports Online Strength and Conditioning

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