4-weeks Beginner-Intermediate level Full-Body Workouts (Progressive Overload: Decrease Workout Time) Day 1: 300 Air Squats 200 Push-ups 100 Crunches 50 Pull-ups (use bands for assistance if needed - Pull Up Progression Plan). Instead of simply lifting start to finish, you’re going to follow a “3/1/3/1” tempo for higher repetition exercises (above 6). Time: 20 sec (as many reps as possible) Start... Lower Body Exercises. 30 Day Muscle Building; Stronger 90 Day Muscle Building Program; Bodyweight Workout Plan; 30 Day Ab Challenge. Structured as one day on, one day … rest; Day 10 (Wednesday): 5 x 5 reps, slow tempo, 120 sec. Created by trainer and YouTube fitness expert Scott Herman, the program includes 15 fun, intense full-body workouts to help you shredding fat, building muscular fitness, and totally transform your body with very little equipment needed. Sets: 8 Improve Overall Fitness. Warrior 90 2.0: The Ultimate Home Workout Plan, - Includes over 20 individual routines so you never get bored, - Simultaneously gain lean muscle, improve strength, and torch body fat, - Beginner through Advanced modifications provided. Month after month, week after week of continuous bombardment of the muscles with volume and intensity would wear anyone down. Hero 90 2.0: Advanced Home Workout Plan. Let’s use this month for size and power. Not only does this transition work because you’re swapping out the t-shirts for sweaters, but it’s a fresh way to stimulate the body as well. Now that you’ve fully accepted the fact that sub-5 or 10% body fat all year isn’t neccessary, and quite frankly, understand that it could also be burning you out—your new mass and power plan could still take some getting used to. And for lower repetition exercises you will follow a “2/1/0/1” tempo. In the grand scheme of things, you need these blocks of change. This workout combines cardio and weight-lifting drills for serious body-sculpting results. 30 squats, 20 push ups, 10 crunches, 5 … Follow these fit women we're crushing on for inspiration, workout ideas, and motivation. Structured as one day on, one day off. Military press (with band, kettlebells, or dumbbells) rest Resistance band chest press rest; Day 5 (Friday): 3 x 15 reps, controlled tempo, 60 sec. With the right plan and the right discipline, you can get seriously shredded in just 28 days. Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners. Summer is long gone at this point and the opportunity presents itself to get off the ultra-low carb diet and high-intensity circuits and get on board with putting on mass and getting powerful. Your information has been successfully processed! And the way to do it effectively will require a change in thinking, and programming. Now that you’ve fully accepted the fact that sub-5 or 10% body fat all year isn’t neccessary, and quite frankly, understand that it could also be burning you out—your new mass and power plan could still take some getting used to. i.e. You want to build monsterous size, but don’t be a monsterous lug head—increasing weight by very small increments like 5-pounds can surprisingly go a long way. 23 minute interval session: sprints, bike or other favorite mode: 2 Minute Warm-Up 12 intervals of 30 seconds of high intensity and 1 minutes of low intensity 3 minute cool-down It is primetime for a training transition. Side Lunge with Lateral Raise Close Squat/Hammer Squat with WV * Plié Squat with Military Press You'll also have the opportunity to use a weight bench, stability ball, barbell, pull up bar, and resistance band, but again it is important for us to stress that they are not required. If you’re bench pressing high reps for 3/1/3/1, it’s 3 seconds on the way down, 1 second with the bar at your chest, 3 seconds on the way up, and 1 second at the top. Click to share on Facebook (Opens in new window), Click to share on Twitter (Opens in new window), Click to share on Pinterest (Opens in new window), The Skinny on Getting Lean: Low-Carb vs. Low-Fat, 10 Superfoods to Eat During Cold and Flu Season, How Sarah Apgar and FitFighter are Changing Fitness, What Other Sports Can Learn From The NBA Bubble, Ms. Olympia Returns: A Tradition Restored, Commitment to Ticket Holders Sends Olympia to Orlando, Gene Mozee: Bodybuilder, Editor, Photographer, Shawn Ray: A Pound-For-Pound All-Time Champion, Breathing Tips From Halle Berry's Trainer, Phil Heath Officially Started His Olympia Prep, Flex Lewis Took a Year Off Before — It Paid Off, Shaq Talks Mr. Olympia and Bodybuilding Motivation, The 50 Best Fitness Influencers on Instagram.