Linwood Ham Weeks 14, 15, & 16
THE NEXT THREE WEEKS ARE GEARED TOWARDS A HIGH-INTENSITY CIRCUIT THAT WILL CHALLENGE ALL WHO DARE TO TRY. BRING YOUR "A" GAME FOR THIS CIRCUIT.
FIND WEIGHTS THAT YOU CAN CONTROL BUT ARE CHALLENGING TO COMPLETE. THE REP SCHEME IS LOW, BUT THE MOVEMENTS SHOULD BE PERFORMED AT A FAST, BUT CONTROLLED PACE IN BEST FORM!
EQUIPMENT NEEDED THIS WEEK:
- DUMBBELLS WITH VARIOUS WEIGHTS
- KETTLEBELLS
- BENCH WITH INCLINE
- TIMER AS YOU WILL NEED TO RECORD YOUR WORK TIME & REST INTERVALS
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
DUMBBELL JUMP Squats
PERFORM SIX (6) REPETITIONS
MOVE IMMEDIATELY TO KETTLEBELL DEADLIFT TO CONTINUE THE CIRCUIT
KETTLEBELL suitcase DEADLIFT
PERFORM SIX (6) REPETITIONS
MOVE IMMEDIATELY TO DUMBBELL SINGLE ARM ROW TO CONTINUE THE CIRCUIT
DUMBBELL SINGLE aRM ROW
PERFORM SIX (6) REPETITIONS PER ARM
MOVE IMMEDIATELY TO DUMBBELL SINGLE ARM PUSH PRESS TO CONTINUE THE CIRCUIT
DUMBBELL SINGLE ARM PUSH PRESS
PERFORM SIX (6) REPETITIONS PER ARM
MOVE IMMEDIATELY TO PITCHER'S STEP UPS TO CONTINUE THE CIRCUIT
PITCHER'S STEP UPS
PERFORM SIX (6) REPETITIONS PER LEG
MOVE IMMEDIATELY TO SCRAPER PUSH UPS TO CONTINUE THE CIRCUIT
SCRAPER PUSH UPS
PERFORM SIX (6) REPETITIONS
MOVE IMMEDIATELY TO LATERAL LUNGES TO CONTINUE THE CIRCUIT
LATERAL LUNGES
PERFORM SIX (6) REPETITIONS PER SIDE
MOVE IMMEDIATELY TO TWO ARM KETTLEBELL SWINGS TO FINISH THE CIRCUIT
KETTLEBELL TWO ARM SWING
PERFORM TWELVE (12) REPETITIONS
STOP!
YOU HAVE COMPLETED THE FIRST ROUND OF THE SPEED CIRCUIT.
COMPLETE 4-6 ROUNDS OF THE CIRCUIT TO COMPLETE THE WORKOUT STARTING BACK AT DUMBBELL JUMP SQUATS.
REST INTERVAL SHOULD BE IDEALLY 1:1 RATIO WITH WORK TIME. INITIALLY, YOU MAY NEED LONGER.
(FOR EXAMPLE - IF THE CIRCUIT TOOK 1:45 TO COMPLETE A ROUND, THEN THE REST INTERVAL BEFORE THE NEXT ROUND SHOULD BE 1:45)
FINISH DAY ONE WITH CARDIO IN 20-24 MINUTES STEADY STATE CARDIO - DEPENDING ON YOUR FITNESS LEVEL AND EQUIPMENT SELECT ONE OF THE FOLLOWING FOR 20-24 MINUTES.
WALK - JOG - CYCLE - ROW - STEPPER - TREADCLIMBER - ELLIPTICAL
THE GOAL HERE IS TO MAINTAIN HEART RATE TO SIT BETWEEN 57-74% 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 0.57 = 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 TWO & DAY FOUR
DAY TWO & DAY FOUR ARE REST AND RELAX DAYS. MAKE SURE TO FUEL UP AND RECUPERATE. FOAM ROLLING AND MOBILITY WORK WOULD BE THE MOST ACTIVITY DESIRED
DAY THREE & DAY FIVE
REPEAT THE WORKOUT FROM DAY ONE