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Full Body Blast (5-Day) V1.0

By Chris Stone

Experience
Beginner (1-2 years)
Time
40 minutes/day | 5 days/week | 3 weeks
Good for
Build Muscle, Fat Loss, Gain Strength, Lose Weight, Tone Body
Equipment
Bands, Bodyweight, Box, Dumbbell, Suspension (TRX)
Statistics
Average Cardio Intensity
40%
Average Exertion
50%
Description

 The Full Body Blast combines a mixture of resistance training and cardio conditioning in order to bring about optimal changes in body composition, cardio capacity and strength levels. The program itself should run for a minimum of 3 weeks and each session follows the same structure - 1 TRX exercise, 1 bodyweight resistance exercise, 1 bodyweight cardio exercise and 1 dumbbell resistance combination exercise. Every workout will work the full body as there have been many scientific studies that recommend the use of full body workouts for optimal improvements - rather than a traditional "5 day split". For each exercise, a high rep range is to be performed with short rest periods between sets. Once the 3 weeks have been completed, assess your progress and decide whether or not you could do with a few extra weeks at this stage before moving on to V2.0. 

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Day 1

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Suspension Chest Press demonstrationPlay Suspension Chest Press demonstration
1. Suspension Chest Press
3 sets, 20 reps, (rest 60s)
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Stepup demonstrationPlay Stepup demonstration
2. Stepup
3 sets, 10 - 20 reps, (rest 60s)
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Jumping Jack demonstrationPlay Jumping Jack demonstration
3. Jumping Jack
3 sets, 10 - 20 reps, (rest 60s)
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Biceps Curl To Shoulder Press demonstrationPlay Biceps Curl To Shoulder Press demonstration
4. Biceps Curl To Shoulder Press
3 sets, 10 - 20 reps, (rest 60s)
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Day 2

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Suspension Squat demonstrationPlay Suspension Squat demonstration
1. Suspension Squat
3 sets, 20 reps, (rest 60s)
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Push-up demonstrationPlay Push-up demonstration
2. Push-up
3 sets, 10 - 20 reps, (rest 60s)
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Burpee (Advanced) demonstrationPlay Burpee (Advanced) demonstration
3. Burpee (Advanced)
3 sets, 10 - 20s, (rest 60s)
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Dumbbell Bent Over Row to Tricep Kickback▶
4. Dumbbell Bent Over Row to Tricep Kickback
3 sets, 10 - 20 reps, (rest 60s)
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Day 3

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Suspended Row demonstrationPlay Suspended Row demonstration
1. Suspended Row
3 sets, 20 reps, (rest 60s)
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Bodyweight Side Lunge demonstrationPlay Bodyweight Side Lunge demonstration
2. Bodyweight Side Lunge
3 sets, 10 - 20 reps, (rest 60s)
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Mountain Climber demonstrationPlay Mountain Climber demonstration
3. Mountain Climber
3 sets, 10 - 20s, (rest 60s)
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Dumbbell Squat To Shoulder Press demonstrationPlay Dumbbell Squat To Shoulder Press demonstration
4. Dumbbell Squat To Shoulder Press
3 sets, 10 - 20 reps, (rest 60s)
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Day 4

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Suspension Step Back Lunge demonstrationPlay Suspension Step Back Lunge demonstration
1. Suspension Step Back Lunge
3 sets, 20 reps, (rest 60s)
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Resistance Band Assisted Pull Up (From Foot) demonstrationPlay Resistance Band Assisted Pull Up (From Foot) demonstration
2. Resistance Band Assisted Pull Up (From Foot)
3 sets, 10 - 20 reps, (rest 60s)
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Bicycle Crunch demonstrationPlay Bicycle Crunch demonstration
3. Bicycle Crunch
3 sets, 10 - 20s, (rest 60s)
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Dumbbell Straight Leg Deadlift to Bent Over Row demonstrationPlay Dumbbell Straight Leg Deadlift to Bent Over Row demonstration
4. Dumbbell Straight Leg Deadlift to Bent Over Row
3 sets, 10 - 20 reps, (rest 60s)
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Day 5

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Suspension Inverted Shoulder Press demonstrationPlay Suspension Inverted Shoulder Press demonstration
1. Suspension Inverted Shoulder Press
3 sets, 20 reps, (rest 60s)
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Butt Lift (Bridge) demonstrationPlay Butt Lift (Bridge) demonstration
2. Butt Lift (Bridge)
3 sets, 10 - 20 reps, (rest 60s)
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High Knee Run demonstrationPlay High Knee Run demonstration
3. High Knee Run
3 sets, 10 - 20s, (rest 60s)
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Bent-Arm Dumbbell Pullover demonstrationPlay Bent-Arm Dumbbell Pullover demonstration
4. Bent-Arm Dumbbell Pullover
3 sets, 10 - 20 reps, (rest 60s)
Dumbbell Pullover to Chest Fly
Show Alternative Exercises

Date Created: 5/28/2019, UTC


Last Updated: 9/12/2020, UTC

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