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    humanfitproject

    humanfitproject
    Show your body some love with these low intensity Show your body some love with these low intensity routines.

Go to humanfitproject.com (or swipe up on today’s Story). #humanfitproject #lowimpact #valentinesday
    Quality rounds. As many as possible in 12 minutes. Quality rounds. As many as possible in 12 minutes.

Another from the HFP Bodyweight-Only plan.

Lateral hops x 10 (5 per side)
Pike push-up x 10
Jumping lunge x 10 (5 per side)
Plank shoulder taps x 10 per side
#humanfitproject #bodyweightworkout #hiitworkout
    15 minutes. Full body EMOM. Another from the HFP 15 minutes. Full body EMOM.

Another from the HFP Bodyweight-Only plan.

Perform the following exercises every minute for 15 minutes. Rest for the remaining amount of time between minutes. 

Minute 1, 6, 11: Jumping jack x 50
Minute 2, 7, 12: Glute bridge x 40
Minute 3, 8, 13: Sit-up x 25
Minute 4, 9, 14: Squat thrust x 15
Minute 5, 10, 15: Push-up mountain climber x 10

#humanfitproject #bodyweightworkout #emomworkout
    A STANDARD MOBILITY & RECOVERY WORKOUT You could A STANDARD MOBILITY & RECOVERY WORKOUT

You could do this every single day, especially on non-training days.

From the HFP Bodyweight-Only workout plan.

Walk-out to plank and walk back x 5
Thread the needle x 5 each side
Scorpion x 5 each side
Cossack squat x 5 each side
Seated twist x 30 second each side

Rest as needed. Repeat 3x each. #humanfitproject #recoveryworkout #mobilityworkout #recoveryday #strenghttraining
    It’s that time of year. Looking for a personal t It’s that time of year. Looking for a personal trainer?

If you’re a disciplined self-starter, then one of our many HFP workout plans (or premium programs) can put you on your way, but if you need hands-on attention, nothing will ever beat an IRL personal trainer. Finding the right one can be tricky.

Go to humanfitproject.com for our new piece on how to do it. #humanfitproject #personaltrainer #personaltraining #strengthtraining #specialization #fitpros
    Our Bodyweight-Only Workout Plan is now available! Our Bodyweight-Only Workout Plan is now available!

Whether you’re still avoiding the gym or plan to start traveling again in 2021, you’ll want these workouts in your back pocket.

It’s 3 full body workouts you can follow on non-consecutive days with supplemental cardio, warm-up, and recovery workout suggestions for the remainder of the week.

Go to humanfitproject.com for the full plan. #humanfitproject #bodyweightworkout #bodyweightplan #athomeworkout
    Is 2021 going to be the year of your major transfo Is 2021 going to be the year of your major transformation? Here’s what it takes:

- Aspiration and focus
- Drive and discipline
- Patience and perseverance

Go to humanfitproject.com for the full story. #humanfitproject #discipline #newyearresolution #workout
    The slow and steady return to barbell squats and l The slow and steady return to barbell squats and lunges. #humanfitproject
    COMING SOON: heavy weights and more free programmi COMING SOON: heavy weights and more free programming. Link in bio for ways to restart. #humanfitproject #strengthtraining
    👊Lower Body with @kafetters! Do AMQRAP (as man 👊Lower Body with @kafetters!

Do AMQRAP (as many quality reps as possible) for each exercise, rest for 30 seconds. At the end of each round, rest for 2 minutes, repeat for a total of 3-4 rounds.

Quadruped Hip Thrust to Leg Kick
Single Leg Hip Hinge to Jump/Knee Drive
Squat to Lunge Step-Back

For quality fitness content, give Aleisha a follow @kafetters !
    Let’s restart together! Sign up for our brand ne Let’s restart together! Sign up for our brand new 4-week training bundle. It’s got everything you need before your gym opens, and once it does. Includes: our diet book and 4 semi-private workouts on ZOOM. 👉To learn more, tap the “The 4-Week Restart Training Bundle” in our BIO. #humanfitproject #workoutroutine #workoutplans #fitnessplans
    💦 Full Body HIIT with @kafetters. Do each exer 💦 Full Body HIIT with @kafetters.

Do each exercise for 30 seconds, rest for 15. At the end of each round, rest for 1 minute, repeat for a total of 3-4 rounds.

Plank Skier Hop
Single-Leg Hip Hinge to I, Y, T
Tempo Dead-Stop Pushup
Plyo Pulse Bulgarian Split Squat

To work with Aleisha, give her a follow: @kafetters! #humanfitproject #bodyweightworkout #hiitworkout #outdoorworkout #athomeworkout #cscs #personaltrainers #shestrong
    Load More... Follow on Instagram
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The 8-week Strong And Lean workout program: Week 7 And 8

January 20, 2015

The following is a listing of the workouts for week’s 7 and 8 the Strong and Lean in 2015 program.

MONDAY’S

 

GET THE VIDEO DEMONSTRATION >>>

SUPERSET (2/3 sets)

Dumbbell Chest Press x 10 reps

Barbell Deadlift x 3,5 reps (Three prep sets are needed for the deadlift. The one working set of a deadlift is pulled at 1:30 after the last set of chest presses)

Rest 3-4 minutes between sets

CIRCUIT ONE (3 sets)

Incline Dumbbell Chest Press x 12-15 reps

Barbell Front Squat x 12 reps

Palloff Press x 10 reps

Rest 2-3 minutes between sets

CIRCUIT TWO (3 sets)

Push Ups x 15-failure reps

Cable Flye (High to low) x 12 reps

Side Plank Scoops x 12 reps each side

Rest 1-2 minutes between sets

 

TUESDAY’S

 

GET THE VIDEO DEMONSTRATION >>>

Treadmill x 4 sets (30 seconds work, 20 seconds rest)

CIRCUIT ONE (3 sets)

TRX Row x 15,15,15

Dumbbell Curl x 15,12,10

Triceps Pressdown x 15,12,10

Kettlebell Swings x 15,12,10

Medicine Ball Lateral Throw x 15,15,15

Medicine Ball Crunch with Throw x 15,15,15

Rest 2-3 minutes between sets

CIRCUIT TWO (3 sets)

EZ Bar Curl x 15

EZ Bar Skull Crushers x 15

Dumbbell Lateral Raises x 15

Rest 2-3 minutes between sets

 

 

WEDNESDAY’S

 

GET THE VIDEO DEMONSTRATION >>>

Foam Roll x 5-7 minutes

Half Kneeling Hip Flexor with Arms Overhead x 4 each side

Cat Cow x 6-8

Thoracic Spin Rotation x 4 each side

Cobra with Turn x 2 each side

Child Pose with Turn x 2 each side

Scap Breakers x 6-8

Scap Wall Slides x 6-8

Leg Swings x 10 each leg

Straight Leg March x 20 yards

Deconstructed Squat x 5

SUPERSET ONE (3 sets)

Walk Out Plank Hold x failure

V-Up Hold x failure

Rest 1 minute between sets.

SUPERSET TWO (3 sets)

Medicine Ball Suitcase Crunch x 10-12

Medicine Ball Russian Twist x 20-30

Rest 1 minute between sets

FINISHER (2 sets)

Plank on Hands with Shoulder Taps x 20

Plank on Elbows with Knees to Elbows x 20

Plank Hold x failure

THURSDAY’S

 

GET THE VIDEO DEMONSTRATION >>>

SUPERSET  (3 sets)

Barbell Back Squat x 12

Weighted Chin Up x 12

CIRCUIT ONE (3 sets)

Barbell Romanian Deadlift x 12

Landmine Anti-Rotation x 12

TRX Reverse Grip Row x 12

Rest 2 minutes between sets

CIRCUIT TWO (3 sets)

Wide Grip Lat Pulldown x 12

Single Arm Dumbbell Row x 12

Stability Ball Plank with Arm Circles x 30-45 seconds

Rest 2 minutes between sets

FRIDAY’S

 

GET THE VIDEO DEMONSTRATION >>>

Treadmill x 4 (30 seconds work, 20 seconds rest)

CIRCUIT ONE (3 sets)

Barbell Bench Press x 12

Jump Rope x 1 minute

Rest 3-4 minutes between sets

CIRCUIT TWO (3 sets)

Incline Medicine Ball Push Ups x 10-12

Cable Flye (Low to high) x 12

Dumbbell Farmers Carry x failure

Rest 2-3 minutes between sets

Treadmill Tabata x 4 minutes (20 seconds work, 10 rests rest)

SATURDAY’S

 

GET THE VIDEO DEMONSTRATION >>>

CIRCUIT ONE (3 sets)

Dumbbell Thruster x 15,12,10

Dumbbell Bilateral Bent Over Row x 15,12,10

Plyo Push Up x 15,12,10

Jump Rope x 100,80,60

Ab Wheel Roll Out x 15,12,10

Rest 2 minutes between sets

CIRCUIT TWO (3 sets)

Box Jump x 15,12,10

TRX High Pull x 15,12,10

Push Ups x 15,12,10

Kettlebell Swings x 15,12,10

Wall Balls x 15,12,10

Rest 2 minutes between sets

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  • Instagram

    humanfitproject

    humanfitproject
    Show your body some love with these low intensity Show your body some love with these low intensity routines.

Go to humanfitproject.com (or swipe up on today’s Story). #humanfitproject #lowimpact #valentinesday
    Quality rounds. As many as possible in 12 minutes. Quality rounds. As many as possible in 12 minutes.

Another from the HFP Bodyweight-Only plan.

Lateral hops x 10 (5 per side)
Pike push-up x 10
Jumping lunge x 10 (5 per side)
Plank shoulder taps x 10 per side
#humanfitproject #bodyweightworkout #hiitworkout
    15 minutes. Full body EMOM. Another from the HFP 15 minutes. Full body EMOM.

Another from the HFP Bodyweight-Only plan.

Perform the following exercises every minute for 15 minutes. Rest for the remaining amount of time between minutes. 

Minute 1, 6, 11: Jumping jack x 50
Minute 2, 7, 12: Glute bridge x 40
Minute 3, 8, 13: Sit-up x 25
Minute 4, 9, 14: Squat thrust x 15
Minute 5, 10, 15: Push-up mountain climber x 10

#humanfitproject #bodyweightworkout #emomworkout
    A STANDARD MOBILITY & RECOVERY WORKOUT You could A STANDARD MOBILITY & RECOVERY WORKOUT

You could do this every single day, especially on non-training days.

From the HFP Bodyweight-Only workout plan.

Walk-out to plank and walk back x 5
Thread the needle x 5 each side
Scorpion x 5 each side
Cossack squat x 5 each side
Seated twist x 30 second each side

Rest as needed. Repeat 3x each. #humanfitproject #recoveryworkout #mobilityworkout #recoveryday #strenghttraining
    It’s that time of year. Looking for a personal t It’s that time of year. Looking for a personal trainer?

If you’re a disciplined self-starter, then one of our many HFP workout plans (or premium programs) can put you on your way, but if you need hands-on attention, nothing will ever beat an IRL personal trainer. Finding the right one can be tricky.

Go to humanfitproject.com for our new piece on how to do it. #humanfitproject #personaltrainer #personaltraining #strengthtraining #specialization #fitpros
    Our Bodyweight-Only Workout Plan is now available! Our Bodyweight-Only Workout Plan is now available!

Whether you’re still avoiding the gym or plan to start traveling again in 2021, you’ll want these workouts in your back pocket.

It’s 3 full body workouts you can follow on non-consecutive days with supplemental cardio, warm-up, and recovery workout suggestions for the remainder of the week.

Go to humanfitproject.com for the full plan. #humanfitproject #bodyweightworkout #bodyweightplan #athomeworkout
    Is 2021 going to be the year of your major transfo Is 2021 going to be the year of your major transformation? Here’s what it takes:

- Aspiration and focus
- Drive and discipline
- Patience and perseverance

Go to humanfitproject.com for the full story. #humanfitproject #discipline #newyearresolution #workout
    The slow and steady return to barbell squats and l The slow and steady return to barbell squats and lunges. #humanfitproject
    COMING SOON: heavy weights and more free programmi COMING SOON: heavy weights and more free programming. Link in bio for ways to restart. #humanfitproject #strengthtraining
    👊Lower Body with @kafetters! Do AMQRAP (as man 👊Lower Body with @kafetters!

Do AMQRAP (as many quality reps as possible) for each exercise, rest for 30 seconds. At the end of each round, rest for 2 minutes, repeat for a total of 3-4 rounds.

Quadruped Hip Thrust to Leg Kick
Single Leg Hip Hinge to Jump/Knee Drive
Squat to Lunge Step-Back

For quality fitness content, give Aleisha a follow @kafetters !
    Let’s restart together! Sign up for our brand ne Let’s restart together! Sign up for our brand new 4-week training bundle. It’s got everything you need before your gym opens, and once it does. Includes: our diet book and 4 semi-private workouts on ZOOM. 👉To learn more, tap the “The 4-Week Restart Training Bundle” in our BIO. #humanfitproject #workoutroutine #workoutplans #fitnessplans
    💦 Full Body HIIT with @kafetters. Do each exer 💦 Full Body HIIT with @kafetters.

Do each exercise for 30 seconds, rest for 15. At the end of each round, rest for 1 minute, repeat for a total of 3-4 rounds.

Plank Skier Hop
Single-Leg Hip Hinge to I, Y, T
Tempo Dead-Stop Pushup
Plyo Pulse Bulgarian Split Squat

To work with Aleisha, give her a follow: @kafetters! #humanfitproject #bodyweightworkout #hiitworkout #outdoorworkout #athomeworkout #cscs #personaltrainers #shestrong
    Load More... Follow on Instagram
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