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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05:32Episode 2Triceps & Core/Abs (C)
Episode 2
Focus: Triceps & Core/Abs
Equipment: TRX & one set (medium/heavy) dumbbells1. TRX Triceps Extension - 12 reps
2. (Anti) Skull Crushers - 12 reps
3. Overhead Pull w/Bridge/ Sit-Up - 12 reps
4. Table Top Position Reverse Curl (heel drop) - 12 reps -
03:26Episode 3Triceps & (touch of) Lower Body (B)
Episode 3
Focus: Triceps & (touch of) Lower Body
Equipment: Cable Set-Up - with straight bar attachment1. Reverse Grip Triceps Press - 8-10 reps
2. Basic Grip Triceps Press - 8-10 reps
3. Triceps Push-Up to pounce - 8 reps
4. Fall Back/Chair Position ISO Hold:
- 10 Pulses
- 5 Fall Back Squats
- 10 Puls... -
03:54Episode 4Biceps & Core (A)
Episode 4
Focus: Biceps & Core
Equipment: TRX & one set medium/heavy dumbbells1. TRX Biceps Curls:
- 12 reps2. Dumbbell Biceps Curls Matrix:
-8 Full reps
-8 Mid-range combo
-8 Mid-range push/pull
-8 Full reps3. Halos:
- 10 reps (ES alternating)Perform entire circuit 3 times