Sex & Zombies (Essentlals)
Alec Blenis
Strength & Conditioning, General Fitness, Tactical, Personal TrainingStemming from the popularity of the original "Sex & Zombies" program, "S&Z Essentials" is designed specifically for people wanting a simple & streamlined approach to elite fitness. Like the original S&Z program, I incorporate a unique blend of exercises including classic barbell lifts, basic machines, as well as less traditional exercises such as jefferson curls, zercher lunges, and more. However, this program is built for people who just want the bare essentials and is also intended to be accessible for virtually all fitness & experience levels. Whether you're newer to training or simply don't have a lot of time to commit right now, the S&Z Essentials program is a great option for you to get as fit as possible in less than 2 hours per week (3 x 40 minute sessions). I do recommend supplementing this program with some additional low intensity cardio for best results.
Equipment needed: basic free weights (bar, plates, DB, bench), common machines (leg extension, leg curl, etc), something for cardio (run, bike, ski, row, etc - your choice)
Cost: this program is half the cost of the original S&Z program. The goal is to make this program as accessible as possible to anyone in need of a program. Part of what makes this program cheaper is that there are fewer moving parts (fewer workouts overall, and less frequent variation).
A
Assault Bike
1 x 10:00
B
Calf Raise
1 x 15
C
Feet Elevated Side Plank Hip Tap
1 x 10
D1
Zercher Squat
3, 10
D2
Low Incline DB Bench
2 x 8
E1
Weighted Chin Ups
2 x 8
E2
Rolling Tricep extensions
2 x 10
F
Seated Leg Curl
1 x 10
A
Assault Bike
1 x 5:00
B
Incline Roll-ups
1 x 10
C1
Back Rack Reverse Deficit Lunge
1 x 6
C2
1-Arm DB Row
2 x 10
D1
Jefferson Curl
2 x 8
D2
Dip
2 x 8
E1
Alternating DB Hammer Curl
2 x 10
E2
DB Lateral Raise
2 x 10
A1
Assault Bike
3 x 0:30
A2
DB Jump Squat
15, 10, 5
B
Close Grip Bench Press
3, 10
C
Landmine RDL
2 x 8
D1
Pull-Up
2 x 8
D2
Leg Extension
2 x 8
E
Assault Bike
3 x 3:00 @ 7, 8, 9
Alec Blenis
I've been a full time coach in the hybrid/GPP space since 2014!
When you join a team you’re getting more than programming, you’re joining an online community.
Sex & Zombies (Essentlals)
Sex & Zombies (Essentlals)
Sex & Zombies (Essentlals)
