Angela Jan 2020

THIS ROUTINE IS SOMETHING I WANT YOU DOING FOR 3 WEEKS AS RELIGIOUSLY AS POSSIBLE. THIS WILL BE OUR “RESET” AND WE WILL BUILD OFF OF THESE….

THIS IS IDEALLY BUILT OUT INTO 5 DAYS. EACH LIFT DONE TWICE PER WEEK AND A CARDIO ONLY DAY IN THE MIDDLE.

EQUIPMENT NEEDED INCLUDE:

  • KETTLEBELLS WITH VARIOUS WEIGHTS

  • DUMBBELLS WITH VARIOUS WEIGHTS

  • BROOMSTICK, DOWEL, PVC PIPE, OR ASSAULT RIFLE

  • WEAR VEST FOR AS MUCH AS YOU CAN

 

THE VIDEOS ARE SETUP TO GUIDE YOU FOR OPTIMAL FORM. TO READ DON'S ADVICE WHILE YOU PERFORM THE EXERCISES FOR THE FIRST TIME, PRESS THE CC NEXT TO THE VIMEO LOGO BEFORE PRESSING PLAY.

DAY ONE & Day FOUR

ON DAY 1 & DAY 4 THE FOCUS OF THE WORKOUTS IS ABOUT INCREASING BODY AWARENESS AND FLEXIBILITY THROUGH AN EFFECTIVE MOBILITY, STABILITY, AND CORE ACTIVATION WORKOUT.  THERE IS A CARDIO RECIPE FOR YOU TO COMPLETE THE WORKLOAD FOR THE DAY AT THE BOTTOM.  

TRX SHOULDER MOBILITY

  • STAND WITH A FIVE IRON POSTURE. HANDLES 6-12" FROM BELTLINE

  • ALTERNATE TAKING AN ARM BACK AND AROUND TO OPEN CHEST AND SHOULDERS. perform FIVE REPS PER ARM

  • REST FOR 10-20 SECONDS BETWEEN SETS

TRX T-TWIST

  • STAND WITH A FIVE IRON POSTURE. HANDLES 6-12" FROM BELTLINE

  • TAKE BOTH ARMS BACK TOGETHER. ONCE YOU HIT ENDPOINT, TAKE THE TOP ARM AS FAR AS POSSIBLE. REPEAT ON OPPOSITE SIDE. complete 5 REPS PER SIDE

  • REST FOR 10-20 SECONDS BETWEEN SETS

TRX TOTAL BODY TWIST

  • STAND WITH A FIVE IRON POSTURE. HANDLES 6-12" FROM BELTLINE

  • TAKE BOTH ARMS BACK TOGETHER, ALLOWING THE HIPS, ANKLES AND SPINE TO ROTATE UNTIL YOU ARE FACING AWAY FROM STARTING POSTURE. REPEAT ON OPPOSITE SIDE. complete 5 REPS PER SIDE

  • REST FOR 10-20 SECONDS BETWEEN SETS

TRX OVERHEAD SQUATS

  • HOLD THE HANDLES OVERHEAD AND SQUAT DOWN, MAINTAINING TOTAL ALIGNMENT FOR 5-8 REPS

  • REPEAT FOR TWO ROUNDS

  • Rest for 30-45 seconds BETWEEN ROUNDS

 

TRX SIDE TO SIDE TUCKS

  • WITH FEET IN HANDLES, PRESS UP TO THE TOP OF PUSH UP. TUCK THE KNEES TO ONE SIDE AND RETURN TO START. tUCK TO OPPOSITE SIDE = 1 REP. COMPLETE 8-10 REPS 

  • REPEAT FOR TWO ROUNDS

  • Rest for 30-60 seconds BETWEEN ROUNDS

DB OR KB GET UPS

  • 2 REPS/SIDE/SET

  • REPEAT FOR THREE ROUNDS

  • Rest for 30-60 seconds BETWEEN ROUNDS

ROTATIONAL LUNGE

  • WALK/STATIONARY LUNGE WITH ROTATION OVER LEAD LEG

  • 8 REPS/SIDE

  • REPEAT FOR THREE ROUNDS

  • Rest for 30-60 seconds BETWEEN ROUNDS

Superman

  • lay flat on stomach with arms overhead. engage the hamstrings, glutes, and back and become superman, balancing on abdomen. hold for 15-30 seconds 

  • REPEAT FOR TWO ROUNDS

  • Rest for 30-45 seconds BETWEEN ROUNDS

FINISH THIS WORKOUT WITH CARDIO IN 10-15 MINUTES OF HIGHER INTENSITY INTERVALS - DEPENDING ON YOUR FITNESS LEVEL AND EQUIPMENT SELECT ONE OF THE FOLLOWING FOR 10-15 MINUTES.

WALK - JOG INTERVALS

JOG - RUN INTERVALS

PACED ROW - SPRINT ROW

PACE CYCLE - SPRINT CYCLE

THE GOAL HERE IS TO MAINTAIN HEART RATE TO SIT BETWEEN 75-88% OF MAXIMUM HEART RATE

USE THE FOLLOWING EQUATION TO GET AN ESTIMATED MAXIMUM HEART RATE:

206.9 - (0.67 X AGE) = ESTIMATED MAX HEART RATE or EMHR

EMHR X 0.75 = LOW RANGE OF HEART RATE

EMHR X  0.88 = HIGH RANGE OF HEART RATE

FOCUS ON KEEPING YOUR HEART RATE IN BETWEEN THE LOW AND HIGH HEART RATES

day two & day fIVE

ON DAY 2 & DAY 5 THE FOCUS OF THE WORKOUTS IS ABOUT POWER. MOVEMENTS SHOULD BE DONE ALWAYS IN CONTROL, BUT TRY TO BE AGGRESSIVE WITH YOUR MOVEMENTS!

DOWEL OVERHEAD SQUATS

  • WITH ARMS EXTENDED AND OVERHEAD, SQUAT DOWN AND KEEP HEELS ON GROUND FOR 5-8 REPS

  • REPEAT FOR THREE ROUNDS

  • Rest for 20-30 seconds BETWEEN ROUNDS

LATERAL BOUNDS

  • STAND ON ONE FOOT AND LOAD THE LEG TO PROPEL YOURSELF SIDEWAYS AWAY FROM THE GROUNDED FOOT. UPON LANDING, USE THE OPPOSITE FOOT TO ABSORB AND BOUND BACK TO STARTING POSITION. complete 8-10 REPS

  • REPEAT FOR FOUR ROUNDS

  • Rest for 30-60 seconds BETWEEN ROUNDS

  • IF THE BOUNDS ARE NOT BLADDER FRIENDLY, MAKE IT A LATERAL LUNGE WITH LIGHTER DUMBBELLS IN HANDS

KETTLEBELL sWING

  • 20 REPS PER SET DONE IN HAND-2-HAND  

  • REPEAT FOR THREE ROUNDS

  • Rest for 30-60 seconds BETWEEN ROUNDS

kb fRONT squats

  • complete 8-10 REPS IN THE SET. mAKE A HAND 2 HAND CHANGE AND REPEAT ON OPPOSITE HAND. 16-20 REPS TOTAL IN SET 

  • REPEAT FOR THREE ROUNDS

  • Rest for 30-60 seconds BETWEEN ROUNDS

RENEGADE ROW

  • HOLDING BELLS IN PUSH UP POSITION, PULL A BELL TO THE TORSO, REPEAT ON OPPOSITE SIDE FOR 8-10 REPS PER ARM

  • REPEAT FOR three ROUNDS

  • Rest for 30-60 seconds BETWEEN ROUNDS

DUMBBELL PULLOVER

  • lay flat on back with arms stretched overhead. HOLD DUMBBELL OVER THE CHEST. KEEP ARMS LONG AND REACH OVERHEAD. RETURN TO CHEST AND repeat for 10-12 reps

  • REPEAT FOR FOUR ROUNDS

  • Rest for 30-60 seconds BETWEEN ROUNDS

DIVE bOMBERS OR PUSH UP VARIATION OF CHOICE

  • with a WIDE stance MOVE FROM DOWN DOG TO UP DOG. RETURN TO STARTING POSITION BY PRESSING THROUGH THE ARMS.

  • rEPEAT FOR 6-8 REPS

  • REPEAT FOR FOUR ROUNDS

  • Rest for 30-60 seconds BETWEEN ROUNDS

lEANING plANK

  • 30-60 SEC HOLD. LEAN OVER AND GET THE TOES TO DRAG

  • rEPEAT FOR THREE ROUNDS

  • REPEAT FOR FOUR ROUNDS

  • Rest for 30-60 seconds BETWEEN ROUNDS

  • REMEMBER TO THINK HAPPY THOUGHTS ABOUT YOUR TRAINER

DAY THREE

 

THIS WORKOUT IS STRICTLY CARDIO WITH 30-45 MINUTES OF STEADY STATE CARDIO TODAY.

CHOOSE THE METHOD OF CARDIO, GRAB A HEART RATE MONITOR, SOME MUSIC, AND WORK WITHIN THE RANGES BELOW

THE GOAL HERE IS TO MAINTAIN HEART RATE TO SIT BETWEEN 64-76% OF MAXIMUM HEART RATE

USE THE FOLLOWING EQUATION TO GET AN ESTIMATED MAXIMUM HEART RATE:

206.9 - (0.67 X AGE) = ESTIMATED MAX HEART RATE or EMHR

EMHR X 0.64 = LOW RANGE OF HEART RATE

EMHR X  0.76 = HIGH RANGE OF HEART RATE

FOCUS ON KEEPING YOUR HEART RATE IN BETWEEN THE LOW AND HIGH HEART RATES