Gym Time 5-Day Intro Template
5 Seasons
We've created a simple, 5-day sample Gym Time intro template. This basic plan will allow you to hone in on specific muscle groups each day. Get your feet wet with Gym Time using the intro plan and stay tuned for more curated programs coming soon!
*In true #stokedstyle, feel free to add on fine-tuning from the “Stoked In Studio” Category that targets the focus muscle group(s) of the day*
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02:51Episode 1Full Body - Dynamic Core Warm-Up (B)
Episode 1
Focus: Full Body Warm-Up - Dynamic Core
Equipment: Medicine Ball or Light/Medium Dumbbell1. Choppers - 12-15 reps
2. Rotational Sweep - 10-12 reps ES
3. Low to High Rotational Chop - 10-12 reps ES
4. Squat/Chest Press - 8-10 reps with 3 sec holdPerform entire circuit 3 times
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03:49Episode 2Back & Core/Abs (A)
Episode 2
Focus: Back & Core/Abs
Equipment: Cable Set-Up with straight bar attachment, Physio Ball1. Lat Pulldown - 12-15 reps
2. Physio Ball Roll-Outs - 12 reps
3. Physio Ball Sit-Ups - 12 full reps, 8 pulses, 5 full repsPerform entire circuit 3 times
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04:44Episode 3Back & Core/Abs (C)
Episode 3
Focus: Back & Core/Abs
Equipment: TRX & one set of (heavy) dumbbells1. TRX Rows - 12-15 reps
2. Renegade Rows/Down Dog taps - 8 reps (ES alternating), THEN straight rows - 4 reps (ES alternating)
3. Dead Bug - 10 reps (ES alternating) THEN Table Top Resistance Hold - 15 secondsPerform entir...
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04:44Episode 4Back & Core (D)
Episode 4
Focus - Back & Core (with a touch of lower body)
Equipment - Cable Set-up with handle attachment*perform moves 1&2 L side focus, then moves 1&2 R side focus
1. Standing Single Arm Row - 12 reps
2. Anti Rotation “stir the pot” Paloff Press Variation - 12 reps
3. SL Bodyweight Deadlift - 12 rep...