30 minute fundamentals program

Full Body

03/05/2017

This is a full body workout with a frequency of up to 3 times per week. Example if you were to train on Monday, you then wouldn't train again until Wednesday and then Friday with 2 days rest. 1 on 1 off, 1 on 2 off. Objective of the program is to build muscular endurance and to develop correct motor patterns.

Video	Sets	Reps	Comment
Bulgarian Squat	3	10-12	A1. Bulgarian Split Squat Tempo 3020 Rest 60 seconds
Lying Leg Curl (Hamstrings)	3	6-8	A2. Lyingv Leg Curl Tempo 40X0 Rest 60 seconds.
Pause Rack Deadlift 3210 tempo	3	10-12	B1. 1/2 Rack Deadlift Tempo 3120 Rest 60 seconds.
Fitball Rollouts (Wheelbarrow)	3	8-10	B2. Fitball Rollouts Tempo 2020 Rest 60 seconds
Dumbbell Chest Press	3	10-12	C1. Flat Dumbbell Chest Press Tempo 40X0 Rest 60 seconds.
Chin Up Variations	3	8-10	C2. Assisted Chin up Tempo 3011 Rest 60 seconds
Dumbbell Incline Press	3	10-12	D1. 45 Degree Incline Dumbbell Press Tempo 40X0 Rest 60 seconds
Close-Grip Seated Row	3	8-10	D2. Close Grip Seated Row Tempo 2011 Rest 60 seconds.
Low Cable Pull-In	3	10-12	C1. low cable Pull-in Tempo 2020 Rest 60 seconds