Welcome to Kenzie Fitness In-Gym training
program. We look forward to helping you on
your fitness journey and having you join the
Krush Athletics Team! Provided will be images
of all the exercises, descriptions, plus a log
sheet for you to fill out when you complete your
workouts! Enjoy your training!
Kenzie & Jolene XOXO
8-Week In-Gym Training Program
Ready, Set, GO! We’re here to help you achieve all your health and fitness goals. Within
this program you will find all your exercises laid out with the images and descriptions, as
well as a printable progress card that you can bring fill out and keep track of your
weights! If you have ANY questions at all about the exercises please write us an email,
send us a DM or message us on facebook. We are here to help you and ensure your
safety! Now to get started, follow these tips in order to help you succeed with the
program:
• Warm up before starting your workout, an adequate warm up before resistance
training should take you about 5-7minutes. Hop on the treadmill and walk, or get on
the bike or elliptical to get your heart rate up and muscles ready for work.
• On top of your 3 resistance training workouts a week you should also try and
incorporate some cardiovascular at least 2-3 more times. This take you anywhere
from 15-20minutes which should be increased as you develop more endurance. Use
the treadmill, bike, elliptical, step mill or get outside and go for a walk/jog! Just keep
moving.
• When your working out also understand that your nutritional requirements change. Be
sure to have a refuel snack within an hour of finishing your workout - for tips and
tricks to see what are good pre and post workout snacks stay tuned to our Facebook
and Instagram where we will be posting tips and recipes.
DAY 1 LOWER BODY
LEG PRESS 3X12
ABDUCTION 4X15
Place Feet in foot position, abs tight. Slowly
lower the weight until knees pass parallel
(Knee pain, keep range comfortable) Press
back to starting position and repeat.
Sit tall, abs tight, shoulder blades drawn
together. Slowly press out against the pads,
pause and return to centre.
Sit tall, abs tight, shoulder blades drawn
together. Squeeze weight into centre, pause
and slowly return back to stretch position.
With one leg on raised platform, stand tall,
abs tight, chest up (careful not to arch your
back) Slowly lower to ground and use glute
to return to upright. Switch Legs.
DAY 1 LOWER BODY
BOX SQUATS 3X10
STEP UPS 4X10
With or Without Weight (front or back), Abs
tight, chest tall. Slowly squat to box or
bench, lightly tap without sitting. Power
through glutes to stand back upright.
One leg at a time, slowly step up pressing
through your gluten and hamstrings, pause
and return back down. 10 reps then switch
legs.
CALF RAISES 3X15
With or Without weight, stand on a bench or
box with balls of the foot. Press heels high to
engage the calves, return back down
allowing the ankles to go lower.
DAY 2 Upper Body
BENT OVER ROW 4X12
Use a bench or box. Keep
shoulders and hips level,
start from arm straight,
slowly pull weight back
squeezing the shoulder blade
into the middle of the back
and bending the elbow,
return and repeat.
CHEST PRESS 4X12
Bench or Box. Lay flat on
your back, bring weights to
chest height, arms straight.
Slowly lower weights until
elbows make a 90* angle.
Press back up to starting
position.
SHOULDER PRESS 3X12
Sitting on a bench or box,
start with arms/elbow bent
at 90*. Press overhead
until weights touch each
other ** careful to not
shrug your shoulders **
return to 90* and repeat.
DAY 2 Upper Body
BICEP CURLS 3X10
TRICEP KICK-BACKS 3X10
Stand Tall, keep chest high, abs tight. Curl
weight slowly towards shoulders, slowly
return back to start. Repeat.
Bend forward, knees lightly bent, keep elbows
into side. Start with a 90* bend and extend arms
back, slowly return to start. Repeat
FRONT RAISES 4X10
LATERAL RAISES 4X10
Stand tall, abs tight, slowly lift weights up to
shoulder height with straight arms, slow
return to start. Repeat.
Stand tall, abs tight, slowly lift arms out to
your sides to shoulder height, slow return to
start. Repeat.
CIRCUIT #1
4 TIMES THROUGH
Day 3: Whole Body Circuit
Plank Hold 25sec
Burpees x 10
CIRCUIT #2
4 TIMES THROUGH
Jump Squats x 15
Bicep Curl to Shoulder Press x 12
Jump Lunges x 10 each leg
Russian Twists x 12
Complete each circuit 4 times with a 30sec
break between sets. Keeping heart rate up
and muscles warm, sweat it out!
4X15
4X15
3X12
3X10
4X10
3X15
ABDUCTION
ADDUCTION
SPLIT SQUATS
BOX SQUATS
STEP UPS
CALF RAISES
3X12
3X10
3X10
4X10
4X10
SHOULDER PRESS
BICEP CURLS
TRICEP KICK-BACKS
LATERAL RAISE
FRONT RAISE
RUSSIAN TWISTS
12
10 EACH LEG
12
BICEP CURL TO SHOULDER PRESS
JUMP LUNGES
10
25 SEC
BURPEES
PLANK HOLD
JUMP SQUATS
COMPLETE CIRCUIT 4 TIMES AROUND
15
4X12
CHEST PRESS
DAY 3: WHOLE BODY CIRCUIT
4X12
BENT OVER ROW
DAY 2: ARMS
3X12
REPS
LEG PRESS
DAY 1: LEGS
DAYS
WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 WEEK 7 WEEK 8