Renovator Basic Week 1 Example

BasicFit is targeted at beginner to Intermediate trainers! It is a comprehensive and holistic approach to development with the same flavour as ScottFit. It incorporates an element of intensity and volume and is once again not designed for pretenders. It is designed with progressive overload to reach the required ability of attempting ScottFit or ultimate physique workouts.

DayActivity
1

8 Chin ups/assisted

8 Dips/assisted

10 - 15 Box jump (60-100cm)

8 Dead lift or squats

8 Squat jumps

12 Push ups

10 Burpees

30 secs walking lunges

8 Dumbbell curl + shoulder press combo

1 min skip or star jump

x 2-3 SETS

2

2km run + 3km walk

3

Skipping 5 mins

10 Standing shoulder press + 5 push ups

x 3 SETS

10 Side raises + 5 Push ups

x 3 SETS

10 Front raises + 30 second dumbbell punching

x 3 SETS

5 mins skipping

4

Swim 100m run 400m - medium intensity

x 4 SETS

5

250m row, 15 Cable pull downs seated on the floor, 2 mins spin cycle heavy resistance, 15 assisted dips

x 5 SETS