Total Fitness with Andy Speer

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Workout Details

Duration:	8 weeks
Workouts per week:	5
Fitness level:	Beginner
Equipment needed:	Minimal Equipment

Plan Details

Category:	Get fit
Videos:	6
Nutrition plan:	Yes
Supplement plan:	No
Mobile app:	Yes

Become a Total Athlete

3-5 WORKOUTS PER WEEK / 30-45 MIN. PER WORKOUT

Strength. Size. Athleticism. Mobility. Earn it all and keep it, with this innovative fitness plan from world-class coach Andy Speer. You'll push heavy iron, get serious pumps, and move like an athlete every day. It's perfect for beginners, but also experienced lifters and athletes.

Full-Body Bodyweight Strength

Warm-up

Total Fitness Cat Cow

1 set, 10 reps

Total Fitness Scapular Push-Up

1 set, 10 reps

Total Fitness Side-Lying Thoracic Rotation

1 set, 5 reps

Total Fitness Spider Lunge

1 set, 5 reps

Calf Stretch Hands Against Wall

1 set, 30 sec

Circuit

3 rounds, rest as little as possible

Total Fitness Spider Crawl (Unweighted)

3 sets, 50 ft

Total Fitness Skip

3 sets, 50 ft

Total Fitness Lateral Shuffle

3 sets, 50 ft

Total Fitness Lateral Shuffle

3 sets, 50 ft

Total Fitness Vertical Jump

3 sets, 5 reps

Superset

4 sets

Pushups

4 sets, 8 reps (2 sec. hold at top, 2 sec. hold halfway down, 2 sec. hold at bottom)

Total Fitness Floor Angel

4 sets, 10 reps (45 sec. rest interval)

Superset

4 sets

Inverted Row

4 sets, 8 reps (2 sec. hold at top, 2 sec. hold at bottom)

Child's Pose

4 sets, 30 sec

Superset

4 sets

Single-Leg Squat To Box

4 sets, 6 reps (Perform with a 3/1/1 tempo: 3 sec. eccentric or lowering, a 1-sec. pause at the bottom, and a 1-sec. concentric or lift.)

Total Fitness Standing Quad Stretch

4 sets, 20 sec

Superset

4 sets

Total Fitness Hollow Hold

4 sets, 20 sec

Total Fitness Spider Lunge Stretch

4 sets, 10 sec

Expert Instruction

FEEL AS GOOD AS YOU LOOK, PERFORM EVEN BETTER

Andy Speer trains top athletes and demanding clients in New York City, and now his expertise is available for you. You'll begin each day with game-changing mobility work. Some days you'll do full-body training, others upper or lower body, but every day you'll walk out of the gym feeling like you could walk through walls.

Nutrition and Supplement Plan

FOOD LIST / RECOMMENDED SUPPS

You're going to be working seriously hard during Total Fitness. Eating right and fueling your training appropriately will be a must! With your program, you'll get an easy-to-follow nutrition guide with macronutrient and supplement recommendations.

Go Mobile!

Subscribe to Get the App

Join All Access today to unlock the app for this fitness plan, among many others, in the Apple and Google Play stores! You’ll be able to track your workouts, nail your nutrition plan, stock up on supps, and get fit on the go.