Week 1

Welcome to Week 1 of the all NEW Workout Anywhere Strength & Lean Mass Series. If you're ready to take your fitness and strength to an all new level, this is the master plan. Plus, our programming is highly efficient and effective towards your goals! Watch the video and read the tutorials below to get on the fast track of the GAIN TRAIN! 😉

Watch the Getting Started Video & Read More Below

Get Started

Please All The Training Curriculum Rules

Welcome back to the first week of the 6 Week Strength and Lean Mass Trainer. To get started, watch the intro video above, and then read through the training principles below to make the most of your training time.

Step 1) Always Warm-Up…

Just remember, every great workout begins with a phenomenal warm-up. Practicing great mobility and dynamic warm-up practices is crucial towards achieving your fitness goal.

Step 2) The Workout Flow

Every workout is going to have the pattern below for optimal gains. 1) Dynamic Warm-Up > 2) Strength Phase > 3) Metabolic Circuit > 4) Core Training > 5) Mobility / Stretch / Cool Down In addition, here’s the daily strength emphasis:

  • Monday – lower body
  • Tuesday – Chest & Biceps (say what??? I’ll explain below)
  • Wednesday – Rest or Active Rest
  • Thursday – Back and Triceps
  • Friday – Shoulders & Legs (maybe a fitness challenge)
  • Saturday – Conditioning
  • Sunday – Meal Prep & Rest

Step 3) Training technique

For optimal lean muscle and strength gains, every exercise needs to have precise form. In addition, concentrating on each movement and practicing a slow tempo will expedite your goals in record time. This is subject to change, but for starters, the main tempo is 2:1:2 . For most movements, this means working eccentrically (slowly lowering the weight for two seconds), pausing the weight isometrically for a second, and slowly contracting the muscle on the way up for every repetition. In addition, start with an appropriate weight or resistance bands for higher repetitions (lighter to moderate weight), then prepare yourself to increase the intensity by 5-10 pounds each week.

Step 4) Exercise Variety

Since we’re doing our best to make this trainer as practical and affordable as possible (equipment needs wise), there’s plenty of options and variations per exercise. In addition, there’s right and wrong ways to position equipment. We’ll do our best to show as many variations as possible, but for the fast track on your questions, please use the comment fields and the group community.

Step 5) Workout Video Layout

*Most videos have a text description below and an exercise list at the end of the video.

Don’t forget to comment… 😉

*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

Use your new favorite dynamic warm-up for Monday, Wednesday and Friday. The other days will have a new warm-up added to those specific page tabs.

RundleFit Dynamic Warm-Up Download (Text Version)  

 

 Here’s a handy, member only infographic for your mobile device:

Workout Anywhere Dynamic Warm Up | RundleFit

Monday – Week 1 Lower Body Workout

Every week Monday through Friday will intensify in a good way. For now, we’ll start with the basics, and in the following weeks, repetitions, pace, weight or resistance, and the amount of exercises will increase. Here’s today’s workout format

1) Warm Up: using the warm-up tab (tomorrow’s warm-up will be different

2) Strength Phase (watch the video and then use the text below to get started)

Complete four sets of 12 (4×12) of every exercise (light to moderate weight this week. You need to finish every rep!). Allow yourself a minute of rest between each exercise. Complete each exercise, four sets of 12 reps before moving on to the next exercise. Workout Flow:

  1. Goblet Squats
  2. Stationary Lunges
  3. Side Kicks
  4. Exercise Ball Hamstring Curls

3) Conditioning

We’re not starting off just yet with metabolic conditioning. Today, your goal is to get up to 15-30 minutes of walking, running, biking, stair running, swimming, basketball, the elliptical or anything aerobic.

4) Core

We’re focusing on the posterior chain today (lower back, glutes, hamstrings and calves) with core today, sore complete the following exercises and put your core to work!

5) Stretch & Foam Roll

Tuesday – Week 1 Chest & Bicep Workout

Every week Monday through Friday will intensify in a good way. For now, we’ll start with the basics, and in the following weeks, repetitions, pace, weight or resistance, and the amount of exercises will increase. Here’s today’s workout format.

1) Warm Up: Using The Upper Body Tabata Playlist (Perform 20 seconds on and 10 seconds of rest of each exercise twice)

This will last four minutes. If you need to warm up further, go through it again.

20 seconds on, 10 seconds off of:

  • Jumping Jacks x2
  • Inchworm Push Ups x2
  • Seal Jacks x2
  • Band Pull-Aparts x2

2) Strength Phase (watch the video and then use the text below to get started)

Complete four sets of 12 (4×12) of every exercise (light to moderate weight this week. You need to finish every rep!). Allow yourself a minute of rest between each exercise. Complete each exercise, four sets of 12 reps before moving on to the next exercise. Workout Flow:

  1. Banded Push-Ups or Really Concentrated (controlled + slow) push-ups
  2. Kettlebell or Dumbell Hammer Curls
  3. Dumbell Chest Press
  4. Exercise Ball Preacher Curls
  5. Dips

3) Conditioning

Complete the 8 Minute Meltdown for best results.

4) Core (will be on Wednesday)

5) Stretch & Foam Roll (using the tab)

Wednesday is your new Active Rest Day! However, get warm and complete the core workout below. Then comment to let us know how you did.

Thursday – Week 1 Back & Tricep Workout

Every week Monday through Friday will intensify in a good way. For now, we’ll start with the basics, and in the following weeks, repetitions, pace, weight or resistance, and the amount of exercises will increase. Here’s today’s workout format.

1) Warm Up: Using The Upper Body Tabata Playlist (Perform 20 seconds on and 10 seconds of rest of each exercise twice)

This will last four minutes. If you need to warm up further, go through it again.

20 seconds on, 10 seconds off of:

  • Jumping Jacks x2
  • Inchworm Push Ups x2
  • Seal Jacks x2
  • Band Pull-Aparts x2

2) Strength Phase (watch the video and then use the text below to get started)

Complete four sets of 12 (4×12) of every exercise (light to moderate weight this week. You need to finish every rep!). Allow yourself a minute of rest between each exercise. Complete each exercise, four sets of 12 reps before moving on to the next exercise. Workout Flow:

  1. Assisted Banded Pull-Ups or Concentrated (controlled + slow) Pull-ups
  2. Super Band Tricep Extensions
  3. Australian Pull Ups
  4. Tricep Kickbacks

3) Metabolic Conditioning

Complete the 8 Minute Meltdown for best results.

4) Pick a Core (Optional If You Did Yesterday’s Core Routine) Routine Here >>> Four Minute Total Core <<<

5) Stretch & Foam Roll (using the tab)

Friday – Week 1 Shoulders & Legs

Every week Monday through Friday will intensify in a good way. For now, we’ll start with the basics, and in the following weeks, repetitions, pace, weight or resistance, and the amount of exercises will increase. Here’s today’s workout format

1) Warm Up: using the warm-up tab

2) Strength Phase (watch the video and then use the text below to get started)

Complete four sets of 12 (4×12) of every exercise (light to moderate weight this week. You need to finish every rep!). Allow yourself a minute of rest between each exercise. Complete each exercise, four sets of 12 reps before moving on to the next exercise. Workout Flow:

  1. Kettlebell, Dumbell or Resistance Band Military Press
  2. Resisted Side Walks
  3. Resistance Band Reverse Flys
  4. Jump Squats
  5. Bird Feeder

3) Conditioning

Today, your goal is to get up to 15-30 minutes of walking, running, biking, stair running, swimming, basketball, the elliptical or anything aerobic.

4) Core

We’re focusing on the posterior chain today (lower back, glutes, hamstrings and calves) with core today, sore complete the following exercises and put your core to work!

5) Stretch & Foam Roll

FREESTYLE DAY! Go to our Freestyle Workouts Page and pick a workout of the day. Please post below and in your group about which workout you completed. >>> Click Here <<<

Go to our official Nutrition Basics Page, to learn how to meal prep and fuel the machine (custom meal plans available upon demand)… >>> Click Here <<<

Finish Every Workout With Our Stretch and Foam Roll Routine

 Great job today! 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.) [badgeos_achievement id="24276"]

Post your results and comments below

31 responses to “Strength Trainer Week 1”

  1. Monday Legs complete. I used a 20lb dumbbell for the squats, and my purple band for the side kicks. I don’t know what the resistance is on my purple band, but I don’t think it is of the heavy variety like most of the newer purple ones are, but it has a decent amount of resistance so it works good.

  2. Last week my legs were so sore, I couldn’t do anymore leg workouts after Monday. I’m doing the original trainer this week and next because I am out of town. I will re-start the strength trainer the last week of January.

  3. That’s understandable @lorileib . This is definitely an intermediate / advanced trainer and it’s going to feel pretty intense at first. Especially since it’s a major change up from the other programs (hypertrophy training). Good game plan.

  4. Tues-Chest & Bicep-complete.
    My purple band for push-ups.
    20lb Dumbbells for hammer and preacher curls.
    25lb Dumbbells on stability ball for chest press.
    2.75 rounds for 8-minute meltdown.

  5. I used Wednesday as a much needed rest day for this body,did play a little basketball with the kiddo. Getting back into the strength training I am sore…. Getting ready for Thursday.

  6. Thursday- Back & Tricep – Complete

    Pull-ups I did the jumping variety (waiting for my bands to show up)
    Tricep extensions – my purple band
    Tricep Kickbacks- 5lbs

    2-3/4 rounds in the 8 minute meltdown again.

    Feeling pretty good though!

  7. Wk 1 lean strength 6 wk- Friday – Shoulders and legs – warm-up, strength phase, conditioning – standing warm-up 40-100 reps of each, plus, 10 minute lower body tabata – total 25 minutes, core, stretch……….done!

  8. Round 2 – Wk. 1 – Mon – double warm-up, 35lb goblet squats, 25lb each lunges, Green band sidekicks, hamstring curls, 20min elliptical, core, stretch/cool down.

  9. Round 2 – Wk. 1 – Tues – warm-up, green banded push-ups, 30lb hammer curls, 45lb dumbell chest on exercise ball, 30lb preacher curls, dips, 4rnds 8 min meltdown, cool down – stretch……….wow!!! felt tougher!!!!

  10. Been traveling, so been off schedule but everyday continued with 2-3 meltdown routines with 4-cores time permitting, finally, Round 2 – Wk. 1 – Friday – 35lb military press, green band side walks, green band reverse flys, 25lb jump squats, 20lb bird feeders, 30min run with Lucy the wonder dog, 4-core, stretch, done!!!! Paid for Cinco de Mayo!!!!!

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Great job this week! Strong way to start!