US Sports Online Strength and Conditioning: The 2 Day Per Week Get Lean Program

Hello Athletes and Warriors! You wanted it and you got it! Back by popular demand we are not only describing our programs of the US Sports Online Strength and Conditioning System, we are providing a working sample of each. 

When you are ready for your custom program click here, fill out the fitness profile form and your strength and conditioning coach (moi) will give you your program recommendations in 24 hours or less.

Please consult a physician before engaging in any exercise program.

Get Lean Workouts

The Get Lean Programs were designed to have higher repetitions. This higher volume causes a greater amount of calories to be burned. Higher repetitions during weight training helps maximize the body’s metabolism to create a caloric burning effect long after the workout is completed. There are also individualized cardio workouts that are based on V02 max and age predicted max heart rate.

Throughout the length of the Get Lean 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. This variation provides a more consistent "programmed response" to exercise which will help to avoid those depressing plateau's in progress.

The regular Get Lean Programs are designed so that each muscle is trained twice per week to give the body a much leaner look and stronger, healthier muscles. The Get Lean 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. Give these programs a try and prepare to feel the burn!
Click here, and enter the name of your program choice in the "Sport/Fitness Goal" Box of the Fitness Profile Form

Select a Program

2 Day Get Lean Dumbbell Oriented	2 Day Get Lean Dumbbell Oriented EXPRESS View a Sample Workout of this Program ( Below)
2 Day Get Lean EXPRESS!	2 Day

Week 1 - Day 1 (Monday) of Sample Program	Week Difficulty: Medium
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Click on an Exercise Name to view a description of that exercise

Select		Exercise Name	Set and Rep Combinations
	1	Warmup and Stretch	8 minutes
	2	Video Dumbbell Squat	20 reps @ 25 lbs, 20 reps @ 25 lbs, 12 reps @ 25 lbs
	3	Video Dumbbell Leg Curl	20 reps @ 35 lbs, 15 reps @ 40 lbs
	4	Video Dumbbell Bench Press	20 reps @ 40 lbs, 15 reps @ 45 lbs, 10 reps @ 40 lbs
	5	Video Dumbbell One Arm Row (elbow wide)	20 reps @ 35 lbs, 15 reps @ 35 lbs
	6	Video Dumbbell Military Press	20 reps @ 25 lbs, 15 reps @ 30 lbs, 10 reps @ 25 lbs
	7	Video Dumbbell Rear Lateral Raise	20 reps @ 11 lbs, 15 reps @ 12 lbs
	8	Video Dumbbell Incline Curl (45 Degree)	20 reps @ 20 lbs, 15 reps @ 20 lbs
	9	Video Dumbbell Lying Triceps Extension	20 reps @ 15 lbs, 15 reps @ 15 lbs, 10 reps @ 15 lbs
	10	Video Dumbbell Seated Forearm Flexion	15 reps @ 11 lbs, 15 reps @ 10 lbs
	11	Video Reverse Crunches	23 reps, 23 reps
	12	Video Bent Knee Crunches	52 reps, 52 reps

Please note: Exercise descriptions and some videos are exclusively available to fully registered clients. Click here to get your customized program today!