Full Body Blast (5-Day) V1.0

By Chris Stone

	Advanced (3+ years)
	33 minutes/day \| 5 days/week \| 3 weeks
	Build Muscle, Fat Loss, Gain Strength, Lose Weight, Tone Body
	Suspension (TRX), Box, Bodyweight, 2 x Dumbbell, Loop Bands, Pull up bar, 1 x Dumbbell, Flat Bench Show More

Average Exertion

Average Cardio Intensity

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.

Description

Week 1 Overview

Day 1:

Day 2:

Day 3:

Day 4:

Day 5:

Day 6:

Rest

Day 7:

Rest

Day 1

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Exercise	Sets	Reps	Rest
1.Suspension Chest Press	3 sets	20 reps	60s
2.Stepup	3 sets	10-20 reps	60s
3.Jumping Jack	3 sets	10-20 reps	60s
4.Biceps Curl To Shoulder Press	3 sets	10-20 reps	60s

Day 2

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Exercise	Sets	Reps	Rest
1.Suspension Squat	3 sets	20 reps	60s
2.Push-up	3 sets	10-20 reps	60s
3.Burpee (Advanced)	3 sets	10-20s	60s
4.Dumbbell Bent Over Row to Tricep Kickback	3 sets	10-20 reps	60s

Day 3

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Exercise	Sets	Reps	Rest
1.Suspended Row	3 sets	20 reps	60s
2.Bodyweight Side Lunge	3 sets	10-20 reps	60s
3.Mountain Climber	3 sets	10-20s	60s
4.Dumbbell Squat To Shoulder Press	3 sets	10-20 reps	60s

Day 4

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Exercise	Sets	Reps	Rest
1.Suspension Step Back Lunge	3 sets	20 reps	60s
2.Resistance Band Assisted Pull Up (From Foot)	3 sets	10-20 reps	60s
3.Bicycle Crunch	3 sets	10-20s	60s
4.Dumbbell Straight Leg Deadlift to Bent Over Row	3 sets	10-20 reps	60s

Day 5

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Exercise	Sets	Reps	Rest
1.Suspension Inverted Shoulder Press	3 sets	20 reps	60s
2.Glute Bridge	3 sets	10-20 reps	60s
3.High Knee Run	3 sets	10-20s	60s
4.Bent-Arm Dumbbell Pullover See Exercise Notes	3 sets	10-20 reps	60s

Date Created: 5/28/2019, UTC

Last Updated: 9/12/2020, UTC

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