Gentlemen,

I pray all of you are healthy, well, and resting. That being said I am posting a at home workout for you to follow for the next couple weeks. It should take less than an hour to complete. 20-30 seconds of rest between sets. Go Day 1,2,3 then repeat! Invite your family to participate and hold you accountable. Remember less than 20% of the men in America exercise regularly. You’re on your way to being the best version of yourself. Don’t let your discipline and sacrifice be in vain due to your lack of personal accountability. Any questions on movements or concerns please feel free to call or text and I will get back to you ASAP 909-838-9937

💙-Coach Salter

DEAD WEEK PROGRAM

***WALK AT LEAST 30 MINS PER DAY

TRY FOR 10 MINS AFTER EVERY MEAL

*DRINK A GALLON OF WATER A DAY

DO NOT BE IN YOUR BED UNLESS YOU ARE SLEEPING (GET YOUR ASS UP)

EAT, EAT, EAT!!!!!!!!! NO SODA, NO CANDY, NO CHIPS

Food suggestions:

BREAKFAST: OATMEAL-EGGS-MEAT-TOAST WITH PEANUT BUTTER OR BUTTER

LUNCH: SANDWICH LOTS OF MEAT, GROUND BEEF & RICE

DINNER: GROUND BEEF, CHICKEN,-STEAK-RICE W/BUTTER-BAKED POTATOES-VEGGIES

SNACKS: CHEESE-BEEF JERKY-APPLE & PEANUT BUTTER-BANANA AND PEANUT BUTTER PROTEIN SHAKES W/SPINACH & BERRIES OR BANANA & PB

DAY 1

4 X 10 STEP UPS (HOLD ANYTHING YOU CAN FIND: MEDBALL, GALLON JUG, LARGE ROCK, ETC.) 4 X10 SHOULDER TAPS

4 X 15 TRICEP DIPS

4 X 20 AIR SQUATS (DO NOT COUNT REPS UNLESS YOU HIT PROPER DEPTH)

4 X 20 SWINGS (KETTLEBELL, DUMBBELL, GALLON JUG, WHATEVER YOU CAN FIND) 8 X 200M SPRINTS

DAY 2

3 X 50 WALKING LUNGES (25 EA LEG)

3 X 25 CALF RAISES (HOLD SOMETHING HEAVY WHILE YOU DO IT) 3 X 20 BURPEES

4 X 20 GLUTE BRIDGE, BODYWEIGHT (GOOGLE IT)

4 X 10 1 ARM PRESS (USE ANYTHING YOU CAN FIND, DUMBELL, KETTLEBELL, HOUSEHOLD ITEM, ETC) 4 X 10 1 ARM BENT OVER ROW

100 SIT UPS (TAKE AS MANY BREAKS AS NEEDED)

DAY 3

3 X 10 GOBLET SQUAT (HOLD SOMETHING IN FRONT OF YOU AGAINST YOUR CHEST) 3 X 1 MIN SPEED STEPS

3 X 20 WEIGHTED WALKING LUNGES

3 X 25 SIT UPS

3 X 10 RUSSIAN TWIST

3 X 20 LEG RAISES

3 X 1 MIN PLANK

CONDITIONING OPTIONS HILL SPRINTS SHUTTLES

30 MIN RUN/JOG