Ashley Borden Fitness & Lifestyle
Reza Fit
Build Strength + Muscle | Improve Conditioning
- 6 weeks/4 days a week
- Intermediate to Advanced
- Gym Based
- Over 300 demo videos
- Step by step instructions
- Track progress easily
- 80 page S.O.S. Food Plan included free
- Foam rolling guide included free
- Direct messaging help from coach within the app
Reza Fit is a unisex, 6 week/4 days a week strength and conditioning program for intermediate and advanced levels. It is perfect for those who are familiar with the gym. You will be progressively challenged by power moves, functional training workouts, and short conditioning sessions. This program is for you if your goals are to put on lean muscle, develop strength, and shed body fat.
Reza Fit
DAY ONE
Strength:
10-8-6-4-4-4
bench press
*increase weight each set
*rest about 90 sec between sets
Accessory work:
3 sets
10 standing cable fly
10 pushups on roller
10 DB arm curls
45 sec plank hold
Circuit:
4 sets
8 DB incline chest press
12-12 side plank reach through
8 strict dips
12 hollow body rocks
Conditioning:
4 rounds for time:
15 cal ski
15 HR pushups
Reza Fit
DAY ONE
Strength:
10-8-6-4-4-4
bench press
*increase weight each set
*rest about 90 sec between sets
Accessory work:
3 sets
10 standing cable fly
10 pushups on roller
10 DB arm curls
45 sec plank hold
Circuit:
4 sets
8 DB incline chest press
12-12 side plank reach through
8 strict dips
12 hollow body rocks
Conditioning:
4 rounds for time:
15 cal ski
15 HR pushups
On Ramp 1.0
DAY ONE
Movement Prep:
2 min roll: quads
1 min/side roll: glute
1 min/side roll: lats
Circuit 1:
4 sets:
10 pushup progression
(barbell on rig, high box, bench, kneeling, traditional)
20 glute bridge
Circuit 2:
4 sets:
10 prone snow angel
20 marching glute bridge
10-30 sec elbow plank hold (kneeling)
Conditioning:
10 min AMRAP:
10 pushups at previous level
20 glute bridge
30 jumping jacks
Cardio:
Briskly walk or jog for 1 mile
On Ramp 2.0
DAY ONE
Movement Prep:
1 min/side roll: glute
90 sec/side lazy pigeon
1 min/side roll: lat
1 min/side lat stretch on roller
Warm up:
2 sets:
5 pushup progressions
10 prone snow angels
15 crab press ups
20 alt reverse lunge
Circuit 1:
3 sets:
10 DB chest press
10 prone DB bench row
10 dips off bench
30 sec elbow plank hold (kneeling)
Circuit 2:
3 sets:
10 incline DB chest press
10 DB arm curl into shoulder press
10 DB alt forward lunge
30 sec hollow body hold progressions
Conditioning:
4 rounds for time:
250 m row
20 DB goblet squats
10 pushups (kneeling)