FORCE 50

50 Exercises, 7 Routines with only Bands, Dumbbells & Bodyweight

by: Sweat Pros
Coach John Destacamento brings 32+ years and 34,000+ hourly sessions of experience in personal training. His program entails general fitness, strength training, fat loss, nutrition consulting and sports performance. Specialized skills include Body Building, Olympic Weightlifting and Powerlifting.
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THIS IS JUST A GLIMPSE BEFORE LAUNCH!  PLEASE DO NOT SHARE WITHOUT OUR CONSENT.  WE STILL NEED TO SHOOT THE PROMO VIDEOS. ROUTINE WILL BE AVAILABLE FOR PARTICIPANTS ONLY. EXERCISE LISTS ARE INTENTIONALLY BLURRED.

We wanted to create a series of routines requiring less equipment so they can be performed at home or outside of the gym.   Having a wide variety of movements were important to keep participants enthusiastic.  Lastly we wanted to focus on substance, workouts that stood out from many of those cookie cutter routines.    

Introducing The Force 50!

7 uniquely structured HIIT circuits. While all routines were designed for maximal caloric burn, each focuses on a specific fitness category.  For example workout "Athena" focuses on building a strength foundation while "Hermes" emphasizes speed and power. Workout "Themis" integrates strength combined with balance.  

All Levels of Fitness - Coach Guidance Suggested

There is a vast variety of movements in this collection that even some seasoned athletes may find a few difficult to perform.  Therefore we highly suggest this program is guided by a qualified EfitX Coach.  Coaches will have the ability to modify any exercise to make them more suitable or optimized for each participant. 

ATHENA - GODDESS OF WISDOM

Athena 

was known for battle strategies and warfare

 

Focus: This routine focuses on building a strength foundation.  

Equipment Needed: Resistance Bands, Bench, Stool or  Street Curb.

Type: Full Body Circuit, Strength Training

Description: 7 Exercises, 3 Rounds, minimal rests

WARM UP

Perform two exercises below for a period of 5 to 7 minutes.

Elbow knees - Jumping Jacks  - Side to Side Touch downs - Run

CIRCUIT - ATHENA 

20 Reps each for 3 rounds

  • Push Ups
  • Band row
  • Deep Squats
  • Upright Rows
  • Bench Dips
  • Side Shifter
  • Heel Touches

There should be no rest or minimal rest after each exercise, rest 1 to 2 minutes after each round. Coach should determine the loads when necessary.  Also coach should modify exercises, adjust reps and sets according to participants fitness level.

ARTEMIS - GODDESS OF THE HUNT

Artemis

was known to be a hunter but also the care giver of animals

 

Focus: This routine focuses on agility, torso and core strength.

Equipment Needed: Resistance Bands, Dumbbells

Type: Full Body Circuit, Endurance and Agility

Description: 7 Exercises, 3 Rounds, minimal rests

WARM UP

Perform two exercises below for a period of 5 to 7 minutes.

Elbow knees - Jumping Jacks  - Run

CIRCUIT - ARTEMIS

20 Reps each for 3 rounds

  • Jumping Sumo to Center
  • Rear Flys
  • Side to Side Touch Downs
  • Back Lunges to scaption
  • Glute Donkey Kicks
  • Bicycles
  • Russian Twists

There should be no rest or minimal rest after each exercise, rest 1 to 2 minutes after each round. Coach should determine the loads when necessary.  Also coach should modify exercises, adjust reps and sets according to participants fitness level.

 

 

HERMES - GOD OF SPEED

Hermes

was clever, witty and mischievous, but also known for speed.  Hermes Roman`s name is Mercury.

Focus: This routine focuses on speed and power

Equipment Needed: Resistance Bands, Dumbbells

Type: Full Body Circuit, Reactive and Movement Speed

Description: 7 Exercises, 3 Rounds, minimal rests

WARM UP

Perform two exercises below for a period of 5 to 7 minutes.

Elbow knees - Jumping Jacks  - Side to Side Touch downs - Run

CIRCUIT - HERMES

20 Reps each for 3 rounds

  • Burpee
  • Pull Up/ Heavy Lat Pull
  • Push Press
  • Jumping Lunge to Center
  • Climbers (40)
  • Crunch and Band Punch
  • Scissors

There should be no rest or minimal rest after each exercise, rest 1 to 2 minutes after each round. Coach should determine the loads when necessary.  Also coach should modify exercises, adjust reps and sets according to participants fitness level.

PROMETHEUS - TITAN OF FIRE

Prometheus

was the maker of man.  He gave man fire but was later punished by Zeus. He was restrained and an eagle would eat his liver.  Although his body healed everyday, the eagle would return each day just to eat his guts all over again.

Focus: This routine focuses on abs and core, but includes power, strength and balance. 

Equipment Needed: Dumbbells

Type: Full Body Circuit, Endurance, Strength

Description: 7 Exercises, 3 Rounds, minimal rests

WARM UP

Perform two exercises below for a period of 5 to 7 minutes.

Elbow knees - Jumping Jacks  - Side to Side Touch downs - Run

CIRCUIT - PROMETHEUS

20 Reps each for 3 rounds

  • Sumo Squat hops
  • One legged bent over row
  • Floor Press Alternating Arms
  • Split squat to arnold press
  • Vup
  • Kick Ups - Jack hammers
  • Toe touches

There should be no rest or minimal rest after each exercise, rest 1 to 2 minutes after each round. Coach should determine the loads when necessary.  Also coach should modify exercises, adjust reps and sets according to participants fitness level.

APOLLO - GOD OF KNOWLEDGE

Apollo 

was the god of music, poetry, light, prophecy, and medicine. 

 

Focus: This routine focuses on legs and strength of directional movements

Equipment Needed: Resistance Bands

Type: Full Body Circuit, Combination movements

Description: 7 Exercises, 3 Rounds, minimal rests

WARM UP

Perform two exercises below for a period of 5 to 7 minutes.

Elbow knees - Jumping Jacks  - Side to Side Touch downs - Run

CIRCUIT  - APOLLO

20 Reps each for 3 rounds

  • Sumo to upright row
  • Back lunge to row
  • Push up rotations
  • Side lunge hip raise
  • Wood Chops
  • Lat pull down in squat position
  • Spine leg circles

There should be no rest or minimal rest after each exercise, rest 1 to 2 minutes after each round. Coach should determine the loads when necessary.  Also coach should modify exercises, adjust reps and sets according to participants fitness leve

THEMIS - TITAN OF BALANCE

https://efitx.com/users/articles/images-users/themis-icon.pngThemis

was known for fairness, law and order.  She is symbolized as the balanced god of mythology.

 

Focus: This routine focuses on strength integrated with balance

Equipment Needed: Dumbbells

Type: Full Body Circuit, Strength, Core, Balance

Description: 7 Exercises, 3 Rounds, minimal rests

WARM UP

Perform two exercises below for a period of 5 to 7 minutes.

Elbow knees - Jumping Jacks  - Side to Side Touch downs - Run

CIRCUIT - THEMIS

20 Reps each for 3 rounds

  • Side Lunge to Balance
  • Forward step, balance to arm curl
  • Squat to balance tricep extensions
  • One Legged Romanian
  • Quadrupes knee touches
  • Side Plank
  • Plank rotations

There should be no rest or minimal rest after each exercise, rest 1 to 2 minutes after each round. Coach should determine the loads when necessary.  Also coach should modify exercises, adjust reps and sets according to particip

HYPERION - TITAN OF LIGHT

Hyperion

was the Titan who observed the sun, moon and the stars. He was one of the 12 major Titans.

 

Focus: This routine focuses on dynamic strength and power

Equipment Needed: Resistance Bands, Dumbbells

Type: Full Body Circuit, strength and power

Description: 7 Exercises, 3 Rounds, minimal rests

WARM UP

Perform two exercises below for a period of 5 to 7 minutes.

Elbow knees - Jumping Jacks  - Side to Side Touch downs - Run

CIRCUIT - HYPERION

20 Reps each for 3 rounds

  • Diamond Push Ups (knees)
  • Reverse grip Lat Pull (heavy)
  • Single Arm Snatch
  • Skaters
  • Overhead Squat
  • High to low Plank
  • Sliding Knee Tucks. (paper) Or Do Inch worms

There should be no rest or minimal rest after each exercise, rest 1 to 2 minutes after each round. Coach should determine the loads when necessary.  Also coach should modify exercises, adjust reps and sets according to particip



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