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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)
SERIOUS WORKOUT OF THE DAY!

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!

Monday Workout 1   View the Printer Friendly Version of this Page Click on an Exercise Name to Adjust or View Videos for that Exercise Perform the sets listed in your program from left to right

Exercise Sets 1 Warmup and Stretch 5 minutes 2 Dumbbell Squat 18@35 lbs, 15@40 lbs 3 Dumbbell One Leg Squat 15@35 lbs, 15@30 lbs 4 Dumbbell Step Up 15@45 lbs, 15@40 lbs 5 Dumbbell Stretch Deadlifts 15@40 lbs, 10@35 lbs 6 Dumbbell Bench Press 15@80 lbs, 15@70 lbs 7 Dumbbell One Arm Row (elbow wide) 15@90 lbs, 10@80 lbs 8 Dumbbell Military Press 15@70 lbs, 15@60 lbs 9 Dumbbell Rear Lateral Raise 15@35 lbs, 10@31 lbs 10 Dumbbell Biceps Curl 15@45 lbs, 10@40 lbs 11 Dumbbell Lying Triceps Extension 15@35 lbs, 15@30 lbs 12 Bodyweight One Leg Toe Press 60 reps, 60 reps 13 Dumbbell Seated Forearm Flexion 15@20 lbs, 15@18 lbs 14 Reverse Crunches 28 reps, 28 reps 15 Alternate Heel Touchers 65 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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