BIOCORE FITNESS
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WORKOUTS

TUE / THU : TRAINING SESSIONS

​MON / WED / FRIDAY : MAINTENANCE WORKOUT + 30 Min Easy Run

SATURDAY: FULL BODY WORKOUT + SPRINTS 

SUNDAY:  FULL REST DAY or 30MIN EASY CARDIO (Run/Walk/Eliptical)


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

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biocore_fitness_nutrition_guide.pdf
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  • HOME
  • FREE RESOURCES
    • Instagram
    • Podcast
    • Personality Test
  • MEET THE TRAINERS
    • Adam Castro
    • Jaylene Iannini
  • CONTACT
  • STORIES