Wealthy Routine

 Since i started my journey to deepening my knowledge in the fitness industry, i decided to start my body from ground 0 to build the foundation. We are focusing on stabilization in other words stability base training. Then working our way to strength and then ending with power. We will focus on stability training for a solid month, after 30-31 days of stability training we will zero in on strength training. Our final goal will be power based training. I will upload our current workouts as we go, so feel free to add any of these to your routines. I workout at least 5-6 days a week and rest on Sunday. Now if you’re a beginner start with 3-4 days a week just so your body can get into the groove. Now don’t get discouraged you will feel extremely sore the first few days, this is all normal but after doing it for a few weeks your body will crave the gym. Your body will feel the exact opposite if you stop working out, you will feel down and unaccomplished. We all need to take care of our bodies, especially cause we all know we only get one so try not to take it for granted. Plus, getting those endorphins pumping will give you that natural high that most humans crave. I truly live by this well known statement, “Look good, feel good” So what are you waiting for? Go for it! I’m deepening my understanding on nutrition at the moment, so once I have a set diet I will drop the recipes below. I eat a full course breakfast, lunch & dinner and I snack in between all meals. I always have to be sure to add in either a protein shake or fruit smoothie with every meal to keep up the gains. My workouts are unisex as well, my wife workouts with me religiously so ladies you can tune in as well. Be sure to switch up or add workouts to your routine as well to make sure your shocking the muscles as much as possible, so you can avoid a plateau. Remember wealth is a state of mind.

First I’m going to share with you guys my smoothie regiment:

8 oz Mango Juice or Green Juice

One handful Kale or Spinach

1 Cup Frozen Strawberries/Blueberries/Raspberries

1 Orange or Tangerine

Squeeze of Lemon (optional)

Ice

Blend for about 20-30 secs and then ENJOY! I recommend 1-2 a day. If you drink alcohol 2 a day just to keep your body cleansed, but if not one should be good. I drink 2 a day just because I really love fruit smoothies but it’s obviously your choice. Feel free to experiment with all the fruits you love. Add bananas or pineapple, my wife even likes ginger root in her smoothies. You only get one body so be sure to take care of it.

(Strength Training)

⬇️⬇️⬇️⬇️⬇️

(Monday)

(2 sets 15-20 reps Heavy slow & controlled)

Back x Shoulders

Dumbbell Rows

Barbell deadlifts

Standing T bar rows

Lateral Dumbbell raises

Dumbbell shoulder press

Upright rows

(Tuesday)

Leg Day (2 sets 15-20 reps Heavy Slow & Controlled)

Leg Press

Squats

Sleds

Lunges

Leg Extensions

Hamstring Curl

(Wednesday) (2 sets15x20 Heavy Slow & controlled )

Bicep x Tricep

Hammer curls

Zottman curls

Standing reverse curl

Cable Tricep Pushdown

Dumbbell Tricep Extension

Bench Dips

(Thursday)

Chest x Core

Dumbell Chest Squeeze

Cable Fly

Include barbell press

Medicine Ball crunches

Russian Twist

Battle rope Planks

(Friday)

Yoga/Meditation/Cardio

Saturday (Full Body 2 sets 15-20 reps Heavy slow & controlled )

Dumbbell bench

Lunge w/squats

Standing Cable Curl

Tricep kickbacks

Medicine ball crunches

Reverse dumbbell flys

Burnout calf’s

Sunday Rest

Battle Rope Routine:

All of these workouts are completely done only using battle ropes.

  1. Squat to Shoulder Press 3 Sets 12-15 Reps
  2. Jumping Power Slams 3 Sets 12-15 Reps
  3. Alternating Wide Circles 3 Sets 12-15 Reps
  4. Jumping Jacks 3 Sets 12-15 Reps
  5. Alternating Jump Waves 3 Sets 12-15 Reps

 

Kettle Bell Routine:

All of these workouts are completely done only using a Kettle Bell.

  1. Kettle bell One-Arm Row 3 Sets 12-15 Reps
  2. Kettle bell Squat to Press 3 Sets 12-15 Reps
  3. Kettle bell One-Arm Press 3 Sets 12-15 Reps
  4. Kettle Bell Chest Loaded Swing 3 Sets 12-15 Reps
  5. Kettle Bell Shoulder Halos 3 Sets 12-15 Reps
  6. Kettle Bell Hip Halos (Heavy) 3 Sets 12-15 Reps

 

Medicine Ball Routine:

All of these workouts are completely done using Medicine Balls.

  1. Rock and Roll Up 3 Sets 12-15 Reps
  2. Lunge with Overhead Press 3 Sets 12-15 Reps
  3. Lunge with Twist 3 Sets 12-15 Reps
  4. Squat Press and Throw 3 Sets 12-15 Reps
  5. Single Leg Hip Bridge 3 Sets 12-15 Reps
  6. Medicine Ball Push Ups 3 Sets 12-15 Reps
  7. V Ups 3 Sets 12-15 Reps

For your HIIT X Cardio Workouts:

Download the PumaTrac App

(Magic Fox) HIIT 45mins

(Freeletics App)

Setup your goals and the coach will do the rest, but if your a expert pick out your own workouts and lock in! No excuses you can do this anywhere, no gym required for either apps.

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