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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00:19Episode 1
CABLE FACE PULLS (4x12)
Episode 1
Start standing, core engaged, with the attachment in hand. Pull the rope towards your face while opening up your chest as your elbows come high to the side of your head.
Weight Recommendations:
Beginner: 5-10lbs
Intermediate: 12-35lbs
Advanced: 40-65+ lbs*Modification: you can also use a band...
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00:22Episode 2
CHEST PRESS (4x12)
Episode 2
Lay back on the bench or floor (you can lift legs like I am, or have them bent on the floor.) Lower the dumbbells toward your chest with control, engage your chest to press them back up above your head!
Weight Recommendations:
Beginner: 5-10lb dumbbells
Intermediate: 12-20lb dumbbells
Advance... -
00:23Episode 3
LAT PULL DOWN (4x12)
Episode 3
Grab the bar with your palms facing forward, as you pull, slightly lean back to pull the bar into your chest & make sure to engage your lats & your core throughout the movement!
Beginner: 30-50lbs
Intermediate: 55-70lbs
Advanced: 70-100+lbs*Modification: do tricep extensions with dumbbells
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00:31Episode 4
SINGLE TO DOUBLE BICEP CURLS (4x10)
Episode 4
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. Start with your right side dumbbell...
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SUPERSET 4X: 10 PUSHUPS + 12 BENT OVER ROWS
Episode 5
Complete both exercises back to back, with a quick rest after before starting the superset again, 4 rounds total!
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13:26Episode 7
FINISHER CIRCUIT
Episode 7
Core and arms finisher: You'll go through six exercises twice, working for 45 seconds followed by 15 seconds of rest for each.
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SUPERSET 4X: 10 L RAISES (PER SIDE) + 10 BALL SLAMS
Episode 8