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Be Elite Program

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Be Elite Program Be Elite Program WARM UP: 10+ minutes on cardio equipment of your choice before every workout WEEK 1 Workout 1 *50 mountain climbers between each exercise 3x 10 Exercise ball Push-ups 4x 8 Plated incline chest press (sub DB Incline Chest Press for home workouts) 3x 10 Single-arm fly (go slow!) ssw 12 DB Pullovers 3x 12 Skullcrushers on ball ssw 12 Benchdips 3x 6 Cable rope triceps extensions 3x 25 Ball crunches ssw 24 Medicine ball Russian twists Workout 2 4x 24 (12 R/12 L) DB Step Ups 6x 15, 12, 10, 10, 8, 8 Lying hamsting curls (Sub in ball hamstring curls) 4x 20 (10 R/10 L) DB Lateral lunges 4x 20 (10 R/10 L) Cable Standing leg lift 4x 20 (10 R/10 L) Weighted Donkey kicks Workout 3 * 10 (5 R/5 L) Turkish getups between each exercise 4x 15 WG Lat pulldown 4x 10 NG Cable Rows ssw 10 T-bar Rows 4x 15, 12, 10, 8 DB Single-arm rows ssw 8 Straight-arm pulldowns 3x 10 Cable Lying Bicep curls 4x 15 Reverse hypers ssw 30 (15 R/15 L) Bodyweight single-leg hip thrust Workout 4 4x 12 DB Arnold Press 4x 10 DB 1/4 Lateral raises ssw 6 DB Lateral Raises 3x 10 Machine Reverse fly (sub in DB bent-over reverse flies) 4x 16 (8 R/8 L) Machine Single-arm Shoulder press (sub in DB) springtellerfitness.com [email protected] 4x 12 DB Cambered BB RDL into upright row (sub in DB) 3x 8 Lying Hamstring curls ssw 20 (10 R/ 10 L) Standing leg lifts 3x 25 Crunches ssw 30 Alternating Leg lifts WEEK 2 Workout 1 3x 12 NS BB Squat ssw 12 DB Sumo squat (hold a single DB in low position) 3x Triset 20 (10 R/10 L) BB Elevated Lunge (sub in DB), 10 Box Jumps, 10 BB Good Mornings 3x 24 (12 R/12 L) BB Curtsy Lunge ssw BB RDL 5x 30 seconds squat thrusts, 30 seconds rest 5x 30 seconds lunge lumps, 30 seconds rest Workout 2 3 Triset 15 RG Lat Pulldown, 12 DB Bent-over rows, 8 DB Squat thrust and biceps curl 3x Triset 15 WG Lat Pulldown, 12 WG BB Bent-over rows, 30 seconds Mountain climbers 2x 20 seconds R/L Birddog ssw 1 minute plank 3x 15 Reverse Hypers ssw 12 DB Supinated Biceps curls Workout 3 3x 12 Push-ups ssw 30 seconds Lunge jumps 3x 8 DB Incline Pause Rep Chest Press (both arms, right arm, left arm) ssw 20 jumping jacks 3x Triset 10 Low Cable chest fly (sub in resistance band), 5 Burpees, 20 Mountain climbers 3x 20 (10 R/10 L) Cable reverse-grip triceps extensions 3x 12 Cable Overhead triceps extensions ssw 30 second plank Workout 4 4x 10 DB Shoulder press 3x 10 DB upright row and lateral raise ssw 30 second Car drivers 3x 10 Machine Reverse fly ssw 10 Commandos 3x 10 Cable High-face pulls ssw 8 squat jump and lunge jump (squat jump, right lunge jump, left lunge jump, repeat) 10 minutes 2 minute jog, 1 minute walk springtellerfitness.com [email protected] WEEK 3 Workout 1 4x Giant set 30 Jumping jacks, 20 Bodyweight walking lunges, 20 Bodyweight Curtsy Lunges, 9 180° jumps 3x 10 BB Squats 3x 8 Glute-ham raise (can use lat pulldown machine) ssw 10 DB Lunge jumps 3x 20 BB Elevated Lunges ssw 30 toe taps 3x 20 TRX Hamstring curl ssw 20 TRX Glute bridge (sub in exercise ball) 3x 12 Hanging leg raises ssw 20 (10 R/10 L) Bent-over rear leg raises Workout 2 4x 10 DB Shoulder press ssw 5 Shoulder press pulses 3x 10 DB 1/4 Lateral Raises ssw 6 DB Lateral Raises 3x 20 (10 R/10 L) DB Incline lying lateral raise 3x 10 Commandos ssw 10 (5 R/5L) Turkish getup 3x 20 (10 R/10 L) Side plank leg lifts (this is an advanced exercise, can sub in lying leg lifts) ssw 30 seconds downward dog Workout 3 Ladder 1-10 WG Pull-ups ssw 10-1 pushups (can use band or assisted pull-up machine 3x Triset 8 DB Squat thrust bicep curls, 10 DB Bent-over Row, 10 DB RDL 3x 10 WG BB Rows ssw Medicine ball slams (sub in jumping jacks) 4x 15 Reverse hypers ssw 15 Weighted crunches (use medicine ball or barbell) 4x 30 Kettlebell swing ssw 10 Cable Bicep curl Workout 4 5x 100 yard sprint (sub in 20 sec treadmill sprint) 20 pop squats 20 toe taps 20 jumping jacks 20 mountain climbers 3x Bodyweight Walking lunge 3x 16 (8 R/8 L) Prisoner (hands behind head) Single-leg RDL 3x 20 (10 R/10 L) Bent-over rear leg lift springtellerfitness.com [email protected] WEEK 4 Workout 1 3x Triset 24 (12 R/12 L) BB Elevated Lunge, 10 Lying hamstring curl, 10 Broad jumps 3x BB Banded Sumo RDL ssw 10/10 R/10 L/10 BB Glute bridge (10 both leg, single leg, finish both leg again) 3x 40 (20 R/20 L) Hip circle Lateral walk ssw 20 (10 R/10 L) Hip circle rear diagonal leg raise 10 minutes Stepmill or 10 minutes walk/jogging incline Workout 2 3x 10 Exercise ball Push-ups ssw 20 (10 R/10 L) Exercise ball Bulgarian split squat (let the ball roll back with each rep to stretch your hip flexor) 3x 10 Incline push-up ssw 20 Bench tuck-ins 3x 10 DB Pullovers ssw Weighted bench leg raises (quadruped position on bench, let leg lower to floor then rear lift) 3x Triset 10 DB Skullcrushers, Weighted bench donkey kicks, Weighted bench rainbow leg lifts 3x 10 Cable Triceps extension ssw weighted rear leg lifts Workout 3 20 Pull-ups (complete in as many sets as needed) Triset 3x 10 WG Lat pulldowns, 10 Reverse Lat pulldowns, 10 Straight-arm pulldowns 15, 12, 10, 10, 8 NG Cable seated row 3x 8 Smith Machine Inverted row ssw Smith Machine half-weight pull-up (place heels on floor and perform a pull-up on smith machine bar 3x 10 Biceps curl ssw 20 DB Russian twists 3x 20 (10 R/10 L) DB Concentration curl 2x DB Bicep curl run rack Workout 4 15, 12, 10, 8, 8 DB Shoulder Press 3x 20 Kettlebell swing ssw 20 (10 R/10 L) DB Leaning lateral raise 3x 10 DB Sumo front raise and shoulder press ssw 20 pop squats 3x 10,10 R, 10 L, 10 DB Lateral raise (10 both arms, right arm, left arm, both arms) ssw 12 Cable High face pull 2x 20 Ball crunches, 10 Ball passes, 10 Ball glute bridge 1 Tabata Lunge jumps (4 minutes of work: 20 seconds work, 10 seconds rest) springtellerfitness.com [email protected] COOL DOWN: Stretch and Foam Roll after every workout *This is an advanced workout. Always check with a physician before beginning a workout program. springtellerfitness.com [email protected].
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