Work Out Routine-4 Weeks to a Leaner Sexier Bod!

Friday, October 10, 2014

Want to begin working out again and don't know where to start?  Well fret no more! I have created a routine that is perfect for those who are just starting to work out and are looking to build a sexy lean body.  I'm going to be doing this workout right along with you for the next 4 weeks! This routine will prepare your body for Phase 2 where we will be adding more weight.  This phase is all about balance and stability--getting those muscles and ligaments more flexible and stronger.  Perform this workout anywhere from 2-5 times per week...obviously the more often you do this quicker you will see results but listen to your body! Start with 2 days and work up to 3-4-5. But no more excuses, today is the day!

Photo By Dan Goodman 
Phase 1-
Goal: Gain Lean Body Mass
Duration:4 Weeks 

Warm Up: 
Foam Roll
5-10 minute walk/jog

  • Plank-until exhaustion x 2 
  • Side Plank-30 sec each side x 2
  • Cable Lift/Cable Chop-2x15 (Alternate between the 2. Ex: Cable Lift on Monday, Cable Chop on Tuesday)
  • Single Leg Balance Reach-2x8

  • Ball Dumbbell Chest Press-2x15
  • Push Ups-2x8
  • Standing Cable Row-2x15
  • Single Leg Overhead Press-2x15
  • Single Leg Dumbbell Curls-2x15
  • Triceps Dips-2x15
  • Bosu Ball Squat-2x15 
  • Ball Hamstring curl-2x15

Cool Down
Foam Roll

5-10 minute walk 
Take those Progress Pics!! GO GIANTS!! 

*I strongly recommend that you consult with your physician before beginning any exercise program.
You should be in good physical condition and be able to participate in the exercise.
You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge me from any and all claims or causes of action, known or unknown, arising out of the programs and advice provided on this website.  

You Might Also Like