The Perfect Training Program For Home Strength Training
To get started, watch the intro video, and then complete the Week 0 Orientation Tasks below to prepare yourself for maximum strength gains from home or *anywhere. Unlike our previous programs, there will be a need for more equipment. That being said, our aim is to still keep your equipment investment as minimal as possible (with a major, positive return of course! 😉 )
Here’s the game plan…
*This training module is laid out Monday through Sunday, with daily recommendations on exercise, nutrition, challenges and motivation tips.
*Workout videos are either in playlist form, or broken into sections based off of the different stages of your daily workout routine. The order is always:
1) Dynamic Warm-Up > 2) Strength Phase > 3) Metabolic Circuit > 4) Core Training > 5) Mobility / Stretch / Cool Down
*Most videos have a text description below and an exercise list at the end of the video.
*Please comment on what weight you used (or intensity level for bands), how many reps, how long and how you felt after every workout in the comments (at the bottom of the page) and in our >>> member’s community page found here…<<< . This is a private group, so you’ll need to request to be added.
*You must complete the task of the day to move on to the next day. Points, awards and badges will be calculated and tracked by this progression.
*Also, please feel free to encourage one another within the trainer and Member’s only group.
*New lessons will be added every week, with the appropriate progression for your strength goals.
With all that said, are you ready to turn on BEAST MODE?!
Step 1: Warm-Up
For this week only (try to repeat this warm-up daily this week), we’re going to take you through our most popular dynamic warm-up. Every workout will have a specific, new warm-up catered to the daily workout.
Please try not to overlook this important staple to the Workout Anywhere training program. This integral step will help you maximize gains, increase mobility / ROM, help prevent injuries and reduce stress (mentally and physically 😉 ). If strapped for time, try to move until at a sweat, but just remember the body performs best and is less injury prone when warm.
To maximize this philosophy, use the RundleFit Dynamic Warm-Up below before all workouts.
RundleFit Dynamic Warm-Up Download (Text Version)
Here’s a handy, member only infographic for your mobile device:
6 Week Strength & Lean Mass Baseline Test
Step 1) Warm-up with the previous tab
Step 2) Complete the following. Please use the form outlined in the linked videos and go for max reps or time (on the core plank).
- Max Push-Ups (Knee Push-Ups or Incline Push-Ups (B), Traditional Push-Ups (I), Plyo Push-Ups (A))
- Max Pull-Ups (Australian Pull-Ups (aka Ring Rows are fine for Beginners), Use a Super “Pull-Up Assistance Band” (I), or strict pull-ups for (A))
- Squats (B or I) or Jump Squats (A)
- Perfect Core Plank (as long as possible while maintaining perfect form)
Great job today. Please post your scores in the comments below. Also, please post this in the Strength & Lean Mass Community page for an easy to reference measure for the next testing time.
You rock! Keep up the great work!
Here’s What You’ll Need For This Training Program
Either have access to this equipment (a gym), or purchase your own items. We’ll try to make this investment as affordable as possible, but the return for your health and gains will literally be priceless.
We’ve researched and organized all of these items by quality / best deal in our online store. Check out the list and then >>> get the gear here… <<<
✅ Dedication to the best 6 weeks of your life!
That’s it. Once these details are squared away, you’re ready to grow and we’ll show you the ultimate blue print for getting fitter, stronger, and leaner then you’ve ever been!
Please post your progress below, and in the official 6 Week Strength & Lean Mass Community Page found here… >>> Click Here <<<
Did you earn your badge this week? Click the badge below and then click submit on the next page. (You do not need to write in the box, simply click submit.)
Post your results and comments below
Great job this week! Strong way to start!