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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05:09Episode 1Full Body - Dynamic Warm-Up (A)
Episode 1
Focus: Full Body - Dynamic Warm-Up
Equipment: None! Just your bodyweight1. Walk-Out Combo - Plank/Thoracic Spine Rotation, 3-5 reps ES alternating
2. Reverse Hop Plank Combo - Plank/Reverse Bear Crawl/Reverse Hop, 6-8 reps
3. Traveling (Hamstring) Kicks - 6-8 reps ES alternating
4. Traveling Qu... -
04:18Episode 2Legs & Glutes + Cardio & Core (C)
Episode 2
Focus: Legs & Glutes + Cardio & Core
Equipment: one heavy dumbbell & a bench1. Bench Goblet Squats - 12 reps
2. Bench Broad Jump Squat Combo - 8-10 reps
3. Bridge to Crunch Combo - 12 reps
4. Basic Crunches - 10-12 repsPerform entire circuit 3 times
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Legs & Glutes + Core & Abs (touch of upper body) (A)
Episode 3
Focus: Lower Body & Core
Equipment: one (heavy) dumbbell*Perform moves 1&2 on R side, then 1&2 on L side*
1. Suitcase Carry Walking Lunge - 12 reps
2. Staggered Stance Deadlift - 12 reps
3. Reverse Walk Back Plank Tap/ Push-Up Combo - 6-8 repsPerform entire circuit 3 times
