Seli Strength Club
Foundation
(20-25 min)
Intermediate
(25-30 min)
Advanced
(25-30 min)
MONDAY
23m-Lt Db’s + L&H Tbg
23m-Lt Db’s + L&H Tbg
27m-Lt Tbg & Md DB’s
Video - Adv Full Body 6/30/25
TUESDAY
Opt: Walk w/ BFR Bands - 20-30 min
BFR Zone 4 Cardio:
3 min hard, 3 min easy x 3
BFR Zone 4 Cardio:
4 min hard, 3 min easy x 3
WEDNESDAY
THURSDAY
Opt Mobility - No BFR:
No BFR - Heavy Lift: 3 sets/6-8 reps: Sgl DB Carry, DB Row, DB Fr. Squat
No BFR - Zone 5 Sprints:
20 Sec Sprint; 2 min easy x 4
FRIDAY
BFR Zone 3 Cardio
2 min Hard , 2 min easy x 4
24 min - Md DB’s
Video - Int Lower 6/6/25
28 min - Md DB’s
Video - Adv Lower 6/13/25
Weekly Live Zoom Schedule
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
Video Library:
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Hot Topic - Cardio Zones
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