Put Forth Effort
Built by Effort. Driven by Purpose.
Category: Uncategorized
-
Chest and Triceps Warm upAssault bike – 10 min 5 rounds of:100 jump rope skips Core Training (focus on contraction)2 rounds of :100 stick twist100 stick side bends50 reverse crunches50 ankle taps50 flutter kicks Bench press6×12@135lbs Incline bench press6×12@95lbs Cable low to high raises6×12@20lbs Dips6×10 Cable bar tricep push downs6×25@70lbs Cable rope tricep ext6×12@50lbs Post…
-
Leg Day Warm up Backwards treadmill walk – 10 min Core Training (focus on contraction) 2 rounds of : 100 stick twist 100 stick side bends 50 reverse crunches 50 ankle taps 50 flutter kicks 25 Medball Russian twist 5 rounds of: 100 jump rope skips 10 Russian KB swings @53lbs 10 air squats Back…
-
Pull Day Warm up Assault bike – 10 min 5 rounds of: 100 jump rope skips 10 pull-ups Core Training (focus on contraction) 2 rounds of : 100 stick twist 100 stick side bends 25 reverse crunches 50 ankle taps 50 flutter kicks 25 hip bridges 10 leg raises Deadlifts 10@135lbs 5@185 5@225 4×6@275 Resistance…
-
Push Day Warm up Assault bike – 10 min Treadmill walk – 35 min 5 rounds of: 100 jump rope skips 15 push-ups Core Training (focus on contraction) 2 rounds of : 50 stick twist 50 stick side bends 25 reverse crunches 50 ankle taps 50 flutter kicks 25 hip bridges Bench press 12@135lbs 8@185…
-
Leg Day Warm up Assault bike – 5 min Backwards treadmill walk – 10 min 5 rounds of: 100 jump rope skips 15 Russian KB swings @53lbs 15 air squats Core Training (focus on contraction) 2 rounds of : 50 stick twist 50 stick side bends 25 reverse crunches 10 leg raises 25 ankle taps…
-
“If you change the way you look at things, the things you look at change.” —Wayne Dyer Back Day Warm up Backwards treadmill walk – 10 min 5 rounds of: 100 jump rope skips 15 push-ups 10 pull ups Core Training (focus on contraction) 2 rounds of : 50 stick twist 50 stick side bends …
-
“Consistency is better than perfection” Shoulder Day Warm Up – Assault bike – 5 min – Backwards treadmill walk – 10 min Core Training (focus on contraction) 2 rounds of : – 50 stick twist – 50 stick side bends – 25 reverse crunches – 10 leg raises – 50 ankle taps – 50 flutter…
-
Put Forth Effort (PFE) is more than just a phrase—it’s a mindset, a lifestyle, and a daily commitment to becoming your best self. It’s about setting goals that matter to you, waking up each day with intention, and putting in the work—no matter how big or small the task may seem. Whether you’re chasing a…
-
Upper Chest & Tricep Emphasis Warm up – Assault bike – 10 min Stretch Core Training (Focus on the contraction) 2 rounds of : – 50 stick twist – 50 stick side bends – 25 reverse crunches – 10 leg raises – 50 ankle taps – 50 flutter kicks – 10 ab wheel reps Cable cross…
-
Perfection can wait—consistency can’t. Start today. Show up daily. Watch your life change. #PutForthEffort
Put Forth Effort 