Home Workout From BFS - Week 1

On Monday, Wednesday, Friday:

  • Very little rest between sets of lower, upper, core, and dynamic.
  • Also, very little rest between set 1-4.
  • Do all Set 1 in order, then sets 2, 3, 4.

  • Flexibility should be done everyday - make sure you are warmed up first.
  • 9 hours of sleep a night, lots of water & protein.

Week 1 Monday

  • Warm Up:
    Dot Drill
  • Set 1: Lower Body,
    Parallel Squat - Body Weight - 1 x 25 (Perfect Form)
  • Set 1: Upper Body,
    Wide Grip Push Ups - 1 x 25
  • Set 1: Core
    V-ups - 1 x 25
  • Set 1: Dynamic
  • Jump Rope - 2 Ft. - 1 x 100 or Jumping Jacks 1 x 100
  • Set 2: Lower Body 
    Lunge - Body Weight - 1 x 15 each leg
  • Set 2: Upper Body
    Standard Grip Push Ups - 1 x 25
  • Set 2: Core
    Side Plank on Elbow - 60 Sec. each side
  • Set 2: Dynamic 
    Jump Rope - Running - 1 x 100 or Mountain Climbers - 1 x 50
  • Set 3: Lower Body
    Parallel Squat - Body Weight - 1 x 25 (Perfect Form)
  • Set 3: Upper Body
    Wide Grip Push Ups - 1 x 25
  • Set 3: Core
    V-ups - 1 x 25
  • Set 3: Dynamic
    Jump Rope - 2 Ft. - 1 x 100 or Jumping Jacks 1 x 100
  • Set 4: Lower Body
    Lunge - Body Weight - 1 x 15 each leg
  • Set 4: Upper Body
    Standard Grip Push Ups - 1 x 25
  • Set 4: Core
    Side Plank on Elbow - 60 Sec. each side
  • Set 4: Dynamic
    Jump Rope - Running - 1 x 100 or Mountain Climbers - 1 x 50
  • Sprint Tech. Work N/A
  • Conditioning N/A
  • Flexibility
    1-2-3-4 Flexibility Program - 30 Seconds Each Stretch

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Week 1 Tuesday

Sprint Technique Work: Full Speed - good amount of rest between reps. Not conditioning.

3 x 50 yards - focus on head & eyes.

3 x 50 yards - focus on arm rotation. 

3 x 50 yards - focus on leg drive and plant on ball of foot.


Conditioning: 
4 x 400 Meters - 90 sec. or less - 2 min. Rest btwn each.


Flexibility: 
1-2-3-4 Flexibility Program - 30 Seconds for each stretch



Week 1 Wednesday

  • Warm Up
    Dot Drill
  • Set 1: Lower Body
    Vertical Jump (Goal - high as possible) - 1 x 20
  • Set 1: Upper Body
    Diamond Grip Push Ups - 1 x 25
  • Set 1: Core
    Front Elbow Plank - 60 Sec.
  • Set 1: Dynamic
    Jump Rope - Rt. Ft. - 1 x 50 & Lt. Ft. - 1x 50 or Jumping Jacks 1 x 100
  • Set 2: Lower Body
    Vertical Jump (Goal - high & fast off the ground as possible) - 1 x 20
  • Set 2: Upper Body
    Bench Dips - 1 x 50
  • Set 2: Core
    Flat on Back - Legs straight - Leg Lifts (no heels on ground) - 1 x 25
  • Set 2: Dynamic
    Jump Rope - Boxer - 1 x 100 or Mountain Climbers - 1 x 50
  • Set 3: Lower Body
    Split Leg Vertical Jump
    (Goal - high as possible - switch stance in air) - 1 x 20
  • Set 3: Upper Body
    Diamond Grip Push Ups - 1 x 25
  • Set 3: Core
    Front Elbow Plank - 60 Sec.
  • Set 3: Dynamic
    Jump Rope - Rt. Ft. - 1 x 50 & Lt. Ft. - 1x 50 or Jumping Jacks 1 x 100
  • Set 4: Lower Body
    Split Leg Vertical Jump
    (Goal - high & fast off the ground as possible - switch stance in air) - 1 x 20
  • Set 4: Upper Body
    Bench Dips - 1 x 50
  • Set 4: Core
    Flat on Back - Legs straight - Leg Lifts (no heels on ground) - 1 x 25
  • Set 4: Dynamic
    Jump Rope - Boxer - 1 x 100 or Mountain Climbers - 1 x 50
  • Sprint Technique Work N/A
  • Conditioning N/A
  • Flexibility
    1-2-3-4 Flexibility Program - 30 Sec. Each Stretch

Week 1 Thursday

Sprint Technique Work: Full Speed - good amount of rest between reps. Not conditioning.

3 x 50 yards - focus on head & eyes.

3 x 50 yards - focus on arm rotation.

3 x 50 yards - focus on leg drive and plant on ball of foot.


Conditioning: 
4 x 400 Meters - 90 sec. or less - 2 min. Rest btwn each.


Flexibility: 
1-2-3-4 Flexibility Program - 30 Seconds for each stretch


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Week 1 Friday


  • Set 1: Lower Body,
    Parallel Squat - Body Weight - 1 x 25 (Perfect Form)
  • Set 1: Upper Body,
    Wide Grip Push Ups - 1 x 25
  • Set 1: Core
    V-ups - 1 x 25
  • Set 1: Dynamic 
    Jump Rope - 2 Ft. - 1 x 100 or Jumping Jacks 1 x 100
  • Set 2: Lower Body 

    45 degree Lateral Lunge - Body Weight - 1 x 15 each leg

  • Set 2: Upper Body 
    Standard Grip Push Ups - 1 x 25

  • Set 2: Core
    Side Plank on Elbow - 60 Sec. each side
  • Set 2: Dynamic 
    Jump Rope - Running - 1 x 100
    or Mountain Climbers - 1 x 50
  • Set 3: Lower Body
    Parallel Squat - Body Weight - 1 x 25 (Perfect Form)
  • Set 3: Upper Body
    Wide Grip Push Ups - 1 x 25
  • Set 3: Core
    V-ups - 1 x 25
  • Set 3: Dynamic
    Jump Rope - 2 Ft. - 1 x 100
    or Jumping Jacks 1 x 100
  • Set 4: Lower Body
    45 degree Lateral Lunge - Body Weight - 1 x 15 each leg
  • Set 4: Upper Body
    Standard Grip Push Ups - 1 x 25
  • Set 4: Core
    Side Plank on Elbow - 60 Sec. each side
  • Set 4: Dynamic
    Jump Rope - Running - 1 x 100 or Mountain Climbers - 1 x 50
  • Sprint Tech. Work N/A
  • Conditioning N/A
  • Flexibility
    1-2-3-4 Flexibility Program - 30 Seconds Each Stretch

Week 1 Saturday

Sprint Technique Work: Full Speed - good amount of rest between reps. Not conditioning.

4 x 50 yards - focus on head & eyes.

4 x 50 yards - focus on arm rotation.

4 x 50 yards - focus on leg drive and plant on ball of foot.


Conditioning: 
6 x 400 Meters - 90 sec. or less - 2 min. Rest btwn each.


Flexibility: 
1-2-3-4 Flexibility Program - 30 Seconds for each stretch


Week 1 Sunday

Flexibility: 
1-2-3-4 Flexibility Program - 30 Seconds for each stretch