BUILD IT UP!

Test yourself: In this first session, we’ll assess your current fitness level through a series of tests. By evaluating your breathing capacity, cardiovascular endurance, upper and lower body strength, and flexibility, we’ll establish your baseline fitness level to use as a starting point for your progress.

*Be sure to download and print the testing sheet to track and record your results.

Download Push: In this session, you’ll learn how to perform side-to-side soccer headers, dive-under push-ups, Arnold presses with a band, full dips with one leg raised, and knee-to-shoulder reverse crunches. Mastering these intermediate exercises with proper form will set the foundation for refining and advancing them in the weeks to come.

Download Pull: In this final session of the week, you’ll learn how to perform sprinter lunges, Superman lat pulldowns with a band, alternating reverse fly holds with a band, W curls, and side planks (1 minute or max hold). Mastering these intermediate pulling movements will prepare you for more challenging and advanced exercises in the weeks ahead.

Let’s Get Pushing: In this session, we’ll build on the exercises from last week with slightly more advanced movements. You’ll tackle frog jumps, push-offs, lateral raises with a band, elevated-feet dips, and 50/50 crunches. These progressions will challenge your strength and refine your technique.

Let’s Get Pulling: In this session, we’ll perform a series of exercises inspired by the ones learned the previous week, plus we’ll add slightly more advanced movements, such as hamstring bridges, under-arrest back hyperextensions, reverse fly claps, alternating curls, and side plank dips.

Go Hard/Recover: In this session, we’ll mix and match the exercises from earlier this week into a condensed circuit that’s both more challenging and more fun. The workout will be followed by an extended session of stretching, relaxation, and focused breathing.

Let’s Keep Pushing: In this session, we’ll learn how to do superhero spinning squats, lizard push-ups, front and side raise combos, floor dips, and butterfly crunches, which are more advanced intermediate-level pushing exercises.

Let’s Keep Pulling: In this session, we’ll learn how to do hamstring bridge marches, bent-over rows with a band (wide grip), plank twists (sun salute), alternating curls with a midway hold, and Russian twists, which are more advanced intermediate-level pulling exercises.

Recover Hard: In this session, we’ll mix pushing, pulling, and cardio exercises from this week to perform a short, intense circuit followed by an extended period of stretching, breathing, and relaxation.

One Last Push: In this final pushing session, we’ll introduce the most advanced pushing exercises of this program, such as in-and-out squat jumps, static-hold push-ups, alternating shoulder presses with a hold on top, five floor dips and five chair dips, and toe touches with stacked feet, all while mastering the exercises from the previous week.

One Last Pull: In this final pulling session, we’ll introduce the most advanced pulling exercises of this program, such as jumping sprinter lunges, swim and fly, rear delt swings, heavier band curls, and accordion crunches, all while mastering the exercises from the previous week.

Reap the Rewards: In this final session, we’ll re-test ourselves and enjoy witnessing all the progress we’ve accomplished in PHASE 2 of the DNA FITNESS – IN YOUR HOUSE program. 🙂

CONGRATS!!! AND KEEP MAKING IT HAPPEN!!!