Exercise Options Overview
I have created the Ron Williams Champion Program with the desire to coach and support every participant whether they are beginners to exercise or veterans who love to be in the Gym. It is important for you to choos ONE OPTION and then consistently perform the exercise workout as I have laid it out for you. Below is an overview of each of the options so you can choose the one that best suits you.
The workout that best suits you is the one that –
- You can do consistently.
- It fits into your daily schedule.
- As you are performing the exercises you do so with consistent intensity and duration.
- Effectively challenges you and moves you towards your ultimate goal.
Option #1 - Gym Workout Progam
- Day #1:
- Chest / Shoulders / Triceps Gym Workout
- 8-Minute Core Crunch Video
- 0 – 30-Minutes of High Intensity Cardio depending on your needs (see Exercise Overview Video of Instruction).
- Day #2:
- Back & Biceps Gym Workout
- 0 – 30-Minutes of High Intensity Cardio depending on your needs (see Exercise Overview Video of Instruction).
- Day #3:
- Lower Body: Legs & Gluts Gym Workout
- 0 – 30-Minutes of High Intensity Cardio depending on your needs (see Exercise Overview Video of Instruction).
- Day #4:
- Chest / Shoulders / Triceps Gym Workout
- 8-Minute Core Crunch Video
- 0 – 30-Minutes of High Intensity Cardio depending on your needs (see Exercise Overview Video of Instruction).
- Day #5:
- Back & Biceps Gym Workout
- 0 – 30-Minutes of High Intensity Cardio depending on your needs (see Exercise Overview Video of Instruction).
- Day #6:
- Lower Body: Legs & Gluts Gym Workout
- 0 – 30-Minutes of High Intensity Cardio depending on your needs (see Exercise Overview Video of Instruction).
- Day #7:
- Day of Rest
Option #2 - Home Workout Resistance Progam
- Day #1:
- Chest / Shoulders / Triceps Home Workout
- 8-Minute Core Crunch Video
- 0 – 30-Minutes of High Intensity Cardio depending on your needs (see Exercise Overview Video of Instruction).
- Day #2:
- Back & Biceps Home Workout
- 0 – 30-Minutes of High Intensity Cardio depending on your needs (see Exercise Overview Video of Instruction).
- Day #3:
- Lower Body: Legs & Gluts Home Workout
- 0 – 30-Minutes of High Intensity Cardio depending on your needs (see Exercise Overview Video of Instruction).
- Day #4:
- Chest / Shoulders / Triceps Home Workout
- 8-Minute Core Crunch Video
- 0 – 30-Minutes of High Intensity Cardio depending on your needs (see Exercise Overview Video of Instruction).
- Day #5:
- Back & Biceps Home Workout
- 0 – 30-Minutes of High Intensity Cardio depending on your needs (see Exercise Overview Video of Instruction).
- Day #6:
- Lower Body: Legs & Gluts Home Workout
- 0 – 30-Minutes of High Intensity Cardio depending on your needs (see Exercise Overview Video of Instruction).
- Day #7:
- Day of Rest
Whichever option you choose, make sure to watch each of the Form & Technique Videos for each exercise. Proper Form and Technique is so important to your success! Performing the exercises with Proper Form and Technique keeps your joints safe and maximizes the efficiency of your workouts so you get the most out of the time and effort you are putting into your workouts.
Note: For those who choose to be in the Gym the majority of the time and also travel for work and/or recreation and find it hard to find a Gym during trips, the Home Workout is a great option. Resistance bands can easily be added to your luggage and a Wi-Fi connection gets you access to the Home Workout Form & Technique Videos. This option ensures you never miss a workout and you stay on track towards your goals no matter where in the world you are.
Note: Resistance Bands designed by Coach Ron Williams to support the Home Workout Resistance Program, can be purchased on the SHOP tab of this website.
