Perform Better One Day Learn By Doing
This weekend I spoke at the Perform Better One Day Learn By Doing event at the LA Convention Center. I took everyone through a version of a Results Fitness strength workout to show that if you have planned it out and thought it through you can get a lot done in an hour of your client’s time. I promised the attendees I’d post the workout we did here. My goal was for everyone to get the concept that this workout includes a dynamic warm up, which we call RAMP stands for range of motion, activation, and movement prep along with power development, core stability exercises, and strengthening all of the movements including bending, squatting, balancing, pushing, pulling, lunging and rotational movements. Then finishing with a finisher to get the heart rate up interval style. Plan out your programs and workouts to be effective.
Note: This is just one workout that I designed based on the equipment we had, the number of people in the room and the time limit of 35 minutes. This is not a program, which is how you should think about designing your client’s plan’s as a program. Thinking about the whole 12 weeks or the whole year of their training and working backwards to figure out what their workout should be today.
Warm Up- The warm up should get you ready for the workout you’re about to do.
Hip Flexor Stretch(30s ea), Bridge Marching(8ea), Clam Shell (8ea), Cross Over Lunge (8ea), lateral jumps(8ea), Inverted Hamstrings(8ea), front/back single leg hops(8ea), Lunge w/ rotation, lateral single leg hops(8ea), stationary alternating lateral lunge
Power- A priority in a Results Fitness program
1A- Kettlebell Swings(8)
1B- Rotational Sand Bag High Pulls(4ea)
Core- Another priority
2A- Offset KB Farmers Walk or KB Overhead walk(two lengths)
2B- Plank with Sand Bag lateral drag(4ea)
3A- Single Leg Romanian Deadlift
3B- Push Ups progress to use a band for resistance
4A- Lateral Lunge w/ sand bag progress to Lateral Lunge w/ sand bag clean(8ea)
4B- Hip Thigh Extension(8ea)
5A-Zercher Sand Bag Good Morning
5B-Cable or we used a band Reverse Lunge with a row(8ea)
5C- Goblet Squat with rotation(8)
Finisher- Jump squat 20s/squat 20s/ isometric hold 20s/ rest 1 minute and repeat.
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