SPRING GYM PROGRAM
29 Seasons
The Spring Gym Program is a dynamic 4-week training plan designed to help you build muscle, break through plateaus, and challenge yourself with five gym-focused workouts per week. This program blends strength training, circuit-style workouts, and high-intensity finishers to push your limits while keeping you feeling strong, energized, and motivated throughout the journey.
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00:34Episode 2
SINGLE ARM BICEP CURLS (4x10)
Episode 2
Hold the dumbbells by your side, as you lift, slightly rotate your palm to face forward. Keep the elbow close to your body as you curl the dumbbell up toward your shoulders. Squeeze your biceps at the top of the movement then slowly return to starting position.
Weight Recommendations:
Beginner:...
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00:19Episode 3
BARBELL BENT OVER ROW (4x10)
Episode 3
Grab the barbell with an overhand grip, as you lower, hinge your hips keeping a neutral spine, engage your core & pull the bar back up to standing position.
Beginner: Try just the bar first or dumbbells
Intermediate: 10-20lb plates on each side of the barbell
Advanced: 25-35+lb plates on each ... -
00:26Episode 4
BARBELL REVERSE LUNGES (4x10)
Episode 4
Start by engaging your core, with the barbell on your upper back, slowly step back into a reverse lunge, making sure not to slam your knee on the floor, press through the heel of your front foot to stand back to starting position. You can do all on one leg first, or do them alternating.
Weight R...
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00:23Episode 5
KB DEADLIFT (4x12)
Episode 5
Stand shoulder-width stance with a kettlebell in front of you. Drop your chest, hinge your hips back, grab. the weight & stand straight up with the weight. Make sure you're engaging your core & using you hamstrings and glutes to lift the weight
Weight Recommendations:
Beginner: 5-10lbs
Intermed... -
00:25Episode 6
ROWER ERG (3x 60 SEC.)
Episode 6
The point of this one is to really get that heart rate elevated in the middle of your workout, so if you don't have this piece of equipment you can get creative with any type of cardio!
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SUPERSET 4x: 10 THRUSTERS + 10 PLANK SLIDE UNDER ROWS
Episode 7
Complete both exercises back to back, with a quick rest after before starting the superset again, 4 rounds total!
Equipment: 5-15lb dumbbell -
SUPERSET 4x: 12 BENT OVER REVERSE FLIES + 10 FORWARD LUNGES PER SIDE
Episode 8
Bent Over Reverse Flies:
Hinge your hips back, dropping your chest to about a 90 degree angle, with a slight bend in the elbows, raise the dumbbells up until your arms are in line with your shoulders, making sure not to arch your neck or back. Slowly return back.Weight Recommendations:
Beginne...