jessica beaton - WEEKs five & six

WEEKS FIVE AND SIX ARE GEARED MORE ON STRENGTH TRAINING AND MOBILITY. SORE IS ACCEPTABLE, PAIN IS NOT WHAT I AM LOOKING FOR ON THE SHIFT HERE WITH THE LIFTS. BE CERTAIN TO READ ALL OF THE EXERCISES BEFORE YOU BEGIN YOUR WORKOUT, AND EMAIL YOUR TRAINER IF YOU HAVE ANY QUESTIONS.

WEEKS 5 & 6 CONSIST OF THREE (3) WORKOUTS TO BE DONE ON NON-CONSECUTIVE DAYS

IN ADDITION, I WOULD LOVE YOU TO CONTINUE AT LEAST ONE YOGA CLASS IN PER WEEK.

EQUIPMENT NEEDED THESE FIRST TWO WEEKS:

  • TRX
  • DUMBBELLS
  • BOX OR BENCH
  • CABLES
  • STABILITY BALL

ON YOUR NON TRAINING DAYS, I WOULD SUGGEST SOME MOBILITY WORK, FOAM ROLLING, AND SOME LOW INTENSITY STEADY STATE CARDIO - WALKING, CASUAL BIKE RIDE, ETC.

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.

WORKOUT A:

DUMBBELL SINGLE LEG SQUAT 

  • PERFORM 4-5 REPS PER LEG (THIS MAY BE DONE BODYWEIGHT ONLY)

  • Rest for 30 seconds

  • REPEAT SET FOR FOUR ROUNDS, RESTING IN BETWEEN EACH SET

SINGLE LEG, DOUBLE BELL DEADLIFT

  • PERFORM 6-8 REPS PER LEG TO A DEPTH YOU CAN CONTROL 

  • Rest for 30 seconds

  • REPEAT SET FOR FOUR ROUNDS

STABILITY BALL PUSH UPS

  • PERFORM 8-10 REPS 

  • THE FARTHER OUT ON BALL = MORE CHALLENGING

  • Rest for 30 seconds

  • REPEAT SET FOR FOUR ROUNDS, RESTING IN BETWEEN EACH SET

STABILITY BALL RUSSIAN TWIST

  • hAVE NECK AND SHOULDERS ON BALL, REACH UP AND ROTATE SIDE TO SIDE = 1 REP

  • 8-10 REPS PER SET

  • Rest for 30 seconds

  • REPEAT SET FOR FOUR ROUNDS

TRX FACE PULL

  • PERFORM MOTION 10-12 TIMES

  • THE LONGER THE TRX AND THE FARTHER BACK YOU STAND = HARDER TO DO

  • REST FOR 45-60 SECONDS

  • REPEAT ABOVE SET FOUR (4) TIMES RESTING BETWEEN EACH SET

eLEVATED tABLETOP

  • PERFORM HOLD FOR 15-20 SECONDS 

  • Rest for 30 seconds

  • REPEAT SET FOR THREE ROUNDS

 

 

FINISH WORKOUT A WITH CARDIO IN 12 MINUTES OF HIGH INTENSITY CARDIO BURSTS

WALK - JOG OR JOG - RUN

BATTLING ROPE INTERVALS

PACED ROW - SPRINT ROW

PACE CYCLE - SPRINT CYCLE

JUMP ROPE INTERVALS - SINGLES/DOUBLE UNDERS

THE GOAL HERE IS TO MAINTAIN HEART RATE TO SIT BETWEEN 74-91% 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 0.74 = LOW RANGE OF HEART RATE

EMHR X  0.91 = HIGH RANGE OF HEART RATE

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

WORKOUT B:

V-UPS

  • PERFORM 10-12 REPS

  • REST FOR 60 SECONDS

  • REPEAT ABOVE SET THREE (3) TIMES RESTING BETWEEN EACH SET

SWIMMER KICKS

  • PERFORM THE MOVEMENT 10-12 REPS PER LEG (ALTERNATE THEM)

  • REST FOR 30-45 SECONDS

  • REPEAT ABOVE SET THREE (3) TIMES RESTING BETWEEN EACH SET

trx OVERHEAD SQUAT

  • PERFORM 8-10 REPS PER SET TO A DEPTH YOU CAN CONTROL

  • REST FOR 45-60 SECONDS

  • REPEAT ABOVE SET THREE (3) TIMES RESTING BETWEEN EACH SET

DUMBBELL GOBLET SQUAT

  • PERFORM 6-10 REPS PER SET. kEEP CHEST UP

  • REST FOR 45-60 SECONDS

  • REPEAT ABOVE SET THREE (3) TIMES RESTING BETWEEN EACH SET

DUMBBELL INCLINE PRESS

  • 8-10 REPS PER SET

  • REST FOR 45-60 SECONDS

  • REPEAT ABOVE SET THREE (3) TIMES RESTING BETWEEN EACH SET

LAT PULLDOWN IN PLANK POSITION

  • 8-10 REPS PER ARM. A WIDE BASE WILL HELP STABILIZE BETTER

  • REST FOR 30-45 SECONDS

  • REPEAT ABOVE SET THREE (3) TIMES RESTING BETWEEN EACH SET

PARTICIPATE IN STEADY CARDIO FOR 30-45 MINUTES with your brisk walking.

WORKOUT C:

cable Low to high rotations

  • PERFORM 10-12 REPS/side

  • REST FOR 60 SECONDS

  • REPEAT ABOVE SET THREE (3) TIMES RESTING BETWEEN EACH SET

cable horizontal rotations

  • PERFORM 10-12 REPS/side

  • REST FOR 60 SECONDS

  • REPEAT ABOVE SET THREE (3) TIMES RESTING BETWEEN EACH SET

cable high to low rotations

  • PERFORM 10-12 REPS/side

  • REST FOR 60 SECONDS

  • REPEAT ABOVE SET THREE (3) TIMES RESTING BETWEEN EACH SET

CABLE PADDLEBOARDING

  • PERFORM MOTION 5-8 REPS PER SIDE 

  • REST FOR 30-45 SECONDS

  • REPEAT ABOVE SET THREE (3) TIMES RESTING BETWEEN EACH SET

Cable Hip extension

  • 8-10 reps, You may need something to hold for balance

  • REST FOR 30-45 SECONDS

  • REPEAT ABOVE SET FOUR (4) TIMES RESTING BETWEEN EACH SET

DUMBBELL DOUBLE RACK WALK

  • HOLDING TWO BELLS ON THE TOPS OF SHOULDERS, KEEP THE ELBOWS FROM FLARING AND CORE TIGHT, WALK 60-90' PER ROUND

  • REST FOR 60 SECONDS

  • REPEAT ABOVE SET FOUR (4) TIMES RESTING BETWEEN EACH SET

 

FINISH WORKOUT C WITH STEADY STATE CARDIO FOR 35-45 MINUTES - DEPENDING ON YOUR FITNESS LEVEL AND EQUIPMENT SELECT ONE OF THE FOLLOWING FOR 35-45 MINUTES.

WALK - JOG - RUN - CYCLE - SWIM - ELLIPTICAL - ROW

THE GOAL HERE IS TO MAINTAIN HEART RATE TO SIT BETWEEN 64-74% 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  0.74 = HIGH RANGE OF HEART RATE

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

DAY SIX and SEVEN

NO WORKOUT TODAY OR TOMORROW. ACCESS TO WEEKs 7 & 8 WILL BE IN YOUR INBOX in two weeks. TO ACHIEVE MAXIMUM FITNESS PARTICIPATE IN STEADY CARDIO FOR 30-45 MINUTES DURING THE BREAK with your walking.

 

Mobility exercises for the quads, hips, and lower back: