clientleo - BIOCORE FITNESS

MAINTENANCE WORKOUT

SUPERSET x 4 Rounds

1) Bodyweight Squats x 15 Reps

2) Push Ups On The Knees (No Band) x 15 RePs

3) Barbell Row (No Weights) x 15 Reps

4) Knee Touches/Crunches x 15 Reps

REST 30-60 seconds and repeat

FULL BODY WORKOUT

SUPERSET x 4 Rounds

1) GOBLET SQUATS x 12 Reps
(use the 25lb Dumbbell)

2) REVERSE LUNGES x 6 on Each Side

SUPERSET x 4 Rounds

1) Barbell Bench Press x 8-12 Reps
(95lbs, 115lbs, 135lbs, 135lbs)

2) Underhand Barbell Row x 12 Reps
(45lbs, 65lbs, 65lbs, 65lbs)

SUPERSET x 4 Rounds

1) Push Ups x 8-12 Reps

2) Barbell Curls x 8-12 Reps
(Use the 45lb barbell)

Superset x 3 ROUNDS

1) Push Up Plank x 30 Seconds

2) Leg Raises x 8-12 Reps

SPRINTS

8 ROUNDS
60 - 90 seconds of rest between

ROund 1 - Easy 2:30 Min at 6mph

Round 2 - 30 Seconds @ 8mph

Round 3 - 30 Seconds @ 9mph

Round 4 - 30 Seconds @ 10mph

Round 5 - 30 Seconds @ 10mph

Round 6 - 30 Seconds @ 10mph

Round 7 - 30 Seconds @ 10mph

Round 8 - Easy 2:30 @ 6-8mph

NUTRITION GUIDE

(DOWNLOAD BELOW)

biocore_fitness_nutrition_guide.pdf
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