MEN

Monday

Rest

This may be a rest day, but it doesn’t mean you can slack! Stay on top of your diet and consider active recovery.

Tuesday

Rest

This may be a rest day, but it doesn’t mean you can slack! Stay on top of your diet and consider active recovery.

Wednesday

Rest

This may be a rest day, but it doesn’t mean you can slack! Stay on top of your diet and consider active recovery.

Thursday

Rest

This may be a rest day, but it doesn’t mean you can slack! Stay on top of your diet and consider active recovery.

Friday

Rest

This may be a rest day, but it doesn’t mean you can slack! Stay on top of your diet and consider active recovery.

Saturday

Rest

This may be a rest day, but it doesn’t mean you can slack! Stay on top of your diet and consider active recovery.

Sunday

Rest

This may be a rest day, but it doesn’t mean you can slack! Stay on top of your diet and consider active recovery.

WOMEN

Monday

Squat

To perform a Squat, place your hands as narrow on the bar as your mobility allows. The bar should rest on your lower delts, 1 to 1 1/2 inches down from your shoulders. To unrack the bar, you should essentially be able to squat out of the rack, but the movement should be very slight. Try to take a minimum of three steps as you back out and set up your stance. Stand shoulder width apart or a little wider with your toes pointed slightly out. Sit back into the squat as if you were about to take a seat - your hip joint should be right under your knee joint. Make sure to keep your back as neutral as possible. Push through your mid foot, drive your hips forward and squeeze your glutes at the top of the movement. #BPITeamPower athlete, Noel Arevalo shows you how. The Squat is part of your Monday Lower Body Max Effort workout. Perform 5 sets of 5 reps, working up to a heavy 5.

Front Squat

To perform a Front Squat, rest the bar on your shoulders with the slight support of your fingertips. Keep your torso straight, and lift the bar of the rack using your legs. Back out of the rack and stand with your feet shoulder width apart and toes pointed slightly out. Sit back into the movement, keeping as upright as possible. Your hip joint should slightly pass your knee joint. Keep your elbows up as you push through your midfoot to raise the bar back to your starting position. #BPITeamPower athlete, Noel Arevalo shows you how. The Front Squat is part of your Monday Lower Body Max Effort workout. Do 4 sets of 5 reps, working up to a medium 5.

Tuesday

Triceps Pushdowns with Rope

To perform Triceps Pushdowns with a rope attachment, stand upright with your torso straight. Your forearms should be perpendicular to the floor, with your elbows tucked in at a 90-degree angle. Using your triceps, push the rope down onto either side of your thighs, palms facing in. Pause for a moment, then slowly return to the starting position. #BPITeamPower athlete, Noel Arevalo shows you how. The Triceps Pushdowns with Rope are part of your Tuesday Upper Body Dynamic Effort workout. Do 4 sets of as many reps as possible.

Plyo Push Ups

To perform a Plyo Pushup, start in the pushup position with your hands slightly wider than your shoulders and your feet together. Keep your back flat and your elbows tucked as you slowly lower your body to the ground. In one explosive movement, push up and away from the floor, bringing your hands slightly off the floor. #BPITeamPower athlete, Noel Arevalo shows you how. Plyo Pushups are part of your Tuesday Upper Body Dynamic Effort workout. Perform 4 sets of as many reps as possible with good form.

Barbell Overhead Press

To perform a Barbell Overhead Press, make sure your hands are placed about shoulder-width apart on the bar, palms facing down as you pick up the barbell. Hold the bar about shoulder height and lift it over your head by locking your arms. As you slowly lower the bar back down, make sure that your elbows stay close to your side. #BPITeamPower athlete, Noel Arevalo shows you how. The Barbell Overhead Press is part of your Tuesday Upper Body Dynamic Effort workout. Perform 4 sets of 10 reps.

Wednesday

Rest

This may be a rest day, but it doesn’t mean you can slack! Stay on top of your diet and consider active recovery.

Thursday

T-Bar Row

To perform a T-Bar Row, stand over the bar and position a double-D row handle around the bar, close to the weights. Using your hips and legs, rise to a standing position. Bend your knees slightly and assume a wide stance with your hips back and your chest up. Your arms should be fully extended. Pull the weight to your upper abdomen by retracting your shoulder blades and flexing the elbows. Pause at the top and then slowly lower the bar to the starting position. Do not jerk the weight. #BPITeamPower athlete, Noel Arevalo shows you how. The T-Bar Row is part of your Thursday Lower Body Dynamic Effort workout. Do 4 sets of 10 reps.

Depth Box Jumps

To perform Depth Box Jumps, start by standing on a knee-high box or bench with your feet hip-width apart. Position a second box or bench of equal height to three or four feet in front of you. Hop off the starting box/bench and land softly on the ground. Immediately explode up and onto the second box/bench, landing with your knees slightly bent. Turn around and repeat. #BPITeamPower athlete, Noel Arevalo shows you how. Depth Box Jumps are part of your Thursday Lower Body Dynamic Effort workout. Perform 8 sets of 10 reps. Be explosive!

Stiff Legged Deadlift

To perform a Stiff Legged Deadlift, stand with your torso straight and your feet shoulder width apart. Your knees should be slightly bent. Lower the barbell over the top of your feet by bending at the waist while keeping your back straight. Keep lowering until you feel a stretch in your hamstrings. To return to the starting position, bring your torso back up slowly by extending your hips and squeeze your glutes when you reach the top. #BPITeamPower athlete, Noel Arevalo shows you how. The Stiff Legged Deadlift is part of your Thursday Lower Body Dynamic Effort workout. Do 3 sets of 10 reps.

Friday

Barbell Skull Crushers

To perform Barbell Skull Crushers, lay on your back on a flat bench holding the barbell perpendicular to the floor with a close grip. Keeping your upper arms stationary, slowly lower the bar by allowing the elbows to flex. Pause once the bar is directly above your head. Lift the bar back to the starting position by extending the elbows as you exhale. #BPITeamPower athlete, Noel Arevalo shows you how. Barbell Skull Crushers are part of your Friday Upper Body Max Effort workout. Do 4 sets of 10 reps.

Bench Press

To perform a Bench Press, lay under the bar with your hands a little wider than shoulder width. Keep your wrists straight under the bar. As you lower the bar, your arms should come down to a 45-degree position. Imagine pinching your shoulder blades together. As you explode back up to the starting position, make sure that as you are pushing the bar up, you are also driving slightly through your feet on the ground. Keep a small arch in your back to keep the tightness, but keep your glutes on the bench the entire time. #BPITeamPower athlete, Noel Arevalo shows you how. The Bench Press is part of your Friday Upper Body Max Effort workout. Do 5 sets of 5 reps, working up to a heavy 5.

Cable Flys

To perform Cable Flys, place the pulleys in a high position with grip attachments on each side. Hold the grips in each hand, bending slightly forward from the waist. Stand with one foot out in front if it helps your balance. Pull your arms together in front of you into the starting position. Extend your arms out to the sides in a wide arch from your shoulder joints until you feel a stretch in your pectoral muscles. Throughout the movement, your arms and torso should remain stationary. #BPITeamPower athlete, Noel Arevalo shows you how. Cable Flys are part of your Friday Upper Body Max Effort workout. Perform 4 sets of 10 reps.

Dumbbell (DB) Overhead Press

To perform a Dumbbell (DB) Overhead Press, start by holding the dumbbells at shoulder level with palms facing up. Press both dumbbells overhead, bringing them close together at the top but not touching. Lower your arms into a 90-degree angle. Repeat. #BPITeamPower athlete, Noel Arevalo shows you how. The DB Overhead Press is part of your Friday Upper Body Max Effort workout. Perform 4 sets of 10 reps.

Saturday

Dumbbell (DB) Farmer's Carry

To perform a Dumbbell (DB) Farmer's Carry, lift the dumbbells from the ground by driving up through your heels while keeping your back straight. Keeping the dumbbells to your sides, walk in short, quick steps for a specified distance as quickly as possible. #BPITeamPower athlete, Noel Arevalo shows you how. The DB Farmer's Carry is part of your Saturday Active Rest workout. Perform the exercise for 10 minutes, with as little rest as possible.

Barbell (BB) Step Ups

To perform Barbell (BB) Step Ups, stand up straight with a barbell placed on the back of your shoulders. Place your left foot on a platform or bench, and push off with your left foot to step up onto the platform, fully extending your left leg. At the same time, kick your right leg forward, bringing it into a 90-degree position. Step back down with your right leg, returning to the starting position. Repeat with opposite leg. #BPITeamPower athlete, Noel Arevalo shows you how. BB Step Ups are part of your Saturday Active Rest workout. Perform as many reps as you can in 10 minutes, taking as little rest as possible.

Sunday

Rest

This may be a rest day, but it doesn’t mean you can slack! Stay on top of your diet and consider active recovery.