GENFIT KIT WORKOUTS
This is the GENFIT KIT Basic Workout Program. This is a full-body general fitness program that grows with you and adapts with the equipment you have available.
The Gym-Lite version requires only a few affordable pieces of equipment to get the most out of your workout; specifically, an elastic hip band, Lite & Heavy Superbands, Stability Ball, and a stable Step or Bench.
The Dumbbell and Kettlebell workouts use a single set of their respective equipment. You may need a variety of weights for these workouts for the various exercises.
This program is built to be simple, quick, and effective. It is meant to be 3 complete workouts with a rest day in between each workout, and no more than 2 days off per week (ex: Workout Monday/Wednesday/Friday, and rest Tuesday/Thursday/Saturday/Sunday). It is recommended on your rest days to still perform 20-30 minutes of brisk activity (Cardio) and/or stretching & mobility work.
Each workout follows a similar format; x2 Supersets of compound exercises, followed by an accessories kit. Accessory kits are meant to focus a specific body part and have separate recommendations based on the kit.
The workouts are adjusted based on your fitness level, and adjust week to week.
Beginners are recommended to start by using TIMED sets for their Main Supersets. Accessory Kits have separate recommendations for their reps/sets. More Experienced people should challenge themselves to focusing on the control of the reps and completing more total quality reps/sets.
Week 1: 30-seconds of work / 30-seconds rest between exercises. 3-rounds each superset.
Week 2: 40-seconds of work / 20-seconds rest between exercises. 3-rounds each superset.
Week 3: 45-seconds of work / 15-seconds rest between exercises. 3-rounds each superset.
Week 4: 60-seconds of work / 30-seconds rest between exercises. 3-rounds each superset.
Once you have completed Week 4, you have the option to graduate into new programming or increase the difficulty of this program by adding more rounds based on the following recommendations.
Weeks 5-8: Repeat timers for Weeks 1-4, adding a 4th round to each superset.
Weeks 9-12: Repeat timers for Weeks 1-4, adding a 5th round to each superset.
Weeks 13+: You should graduate to another program.
Each Accessory kit is unique and each exercise should emphasize control to maximize strength gains. Accessory Kits should be alternated and each completed at least once per week. If you are particularly focused on growing your arms or legs, or building a tight core, add a second accessory kit of that bodyzone each week. Do not do more than 2 of the same accessory kit per week, the body needs time to recover and this may cause overload (In other words; don’t do arms every day!).
For ARMS and LEGS Accessories, each rep should focus on a powerful contraction and a slow, controlled release. Act like you’re trying to flex & show your muscles! By focusing on the negative portion of each rep you will get a lot more out of the exercise. It is recommended that each exercise be done 2-4 rounds, 12-15 reps each. You know you’re doing it right if the last few reps of each set are challenging. If you want to increase the challenge, slow down the negative portion of each rep by counting to “5” and performing each exercise to fatigue.
For CORE accessories, Planks & Superman Holds should be taken to fatigue for 2-3 rounds, and AR Band Press should be completed slowly, 2 sets of 20 each direction, adding additional sets as needed.
*If an exercise is 1-sided (ex: lunges, step ups, antirotation press) be sure to perform a full round on each side. We usually recommend adjusting the timer by doubling the work time and switching at the midpoint of each round.
*There usually will be a reset time in between supersets, but it is recommended to already have your stations set up to minimize rest. Try to keep this time under 3-minutes. Grab some water, wipe off the sweat and get back at it!
*You may freely swap out workouts day to day depending on interests and equipment availability. It is recommended that if you swap out workouts that you swap out A for A, B for B, and C for C. This helps prevent any gaps in training. You may also mix & match like exercises from similar workouts based on their movement pattern (MOVE); an example of this would be swapping Workout A-Push Ups out for Workout A-Dumbbell Bench Press.
WORKOUT & ACCESSORIES LIST
GYM LITE WORKOUT A https://youtube.com/shorts/RFWAfEY6j6U
Superset A - Hip band Squats, Push Ups
Superset B - Banded Hip Bridges, Superband Bent-Over Rows
GYM LITE WORKOUT B https://youtube.com/shorts/v9UOrzChXIU?feature=share
Superset A - Reverse Lunges, Shoulder Press Push Ups
Superset B - Windmill Drills, Superband Upright Rows
GYM LITE WORKOUT C https://youtube.com/shorts/0HRJZFF0F6U?feature=share
Superset A - Side Step Ups, Dips
Superset B - Superband RDLs, Superband Pull Aparts
GYM LITE ARMS ACCESSORIES https://youtube.com/shorts/nk27IpK8ZT8?feature=share
Superband Triceps Extensions, Superband Biceps Curls, Superband Lat Pulldowns
GYM LITE LEGS ACCESSORIES https://youtube.com/shorts/teTHI4Y92LU?feature=share
Heels Up Narrow Squats, Stability Ball Leg Curls, Calf Raises
GYM LITE CORE ACCESSORIES https://youtube.com/shorts/zh5vVo0_PYY?feature=share
Plank Hold, Superman Holds, Anti-Rotation Band Press
DUMBBELL WORKOUT A https://youtube.com/shorts/3OpCWiRIGnM?feature=share
Superset A - Wide Stance Goblet Squats, Bench Press
Superset B - Romanian Deadlift, Bent Over Rows
DUMBBELL WORKOUT B https://youtube.com/shorts/De7_nfFkldM?feature=share
Superset A - Reverse Lunges, 3-point Alternating Rows
Superset B - Overhead Press, Bottom Loaded Windmills
DUMBBELL WORKOUT C https://youtube.com/shorts/4uCG62mVxiM?feature=share
Superset A - Chest Flyes, Pull Overs
Superset B - Side Step Ups, Sumo Deadlifts
DUMBBELL ARMS ACCESSORIES https://youtube.com/shorts/1mLnCYSBalM?feature=share
Skull Crushers, Top-Down Bicep Curls, Reverse Flyes
DUMBBELL LEGS ACCESSORIES https://youtu.be/kV8Ooy7YEEU
Goblet Sissy Squats, Stiff-Leg Deficit Deadlifts, Calf Raises
KETTLEBELL WORKOUT A https://youtube.com/shorts/C_mFCzp4R74?feature=share
Superset A - Goblet Squats, KB Swings
Superset B - Chest Press, Bent Over Rows
KETTLEBELL WORKOUT B https://youtu.be/M5K2Zd544HE
Superset A - Reverse Lunges, Overhead Press
Superset B - Gorilla Rows, Windmill Drills
KETTLEBELL WORKOUT C https://youtu.be/wt6ajKXLYdo
Superset A - Side Step Ups, KB Pull Overs
Superset B - Sumo Deadlifts, Asymmetrical Push Ups
KETTLEBELL ARMS ACCESSORIES https://youtube.com/shorts/jCXaLBBwk0M?feature=share
Bottoms-Up Skull Crushers, Bottoms-Up Biceps Curls, Upright Rows
KETTLEBELL LEGS ACCESSORIES https://youtube.com/shorts/m_16qgMc3jU?feature=share
Front Rack Sissy Squats, Stiff-leg Deadlifts, Rockin’ Calf Raises