weight loss - WEEK one
WEIGHT LOSS - THE B3 WAY BEGINS TODAY! OVER THE TWELVE WEEKS YOU ARE GOING TO BE TESTED - PHYSICALLY & MENTALLY. three resistance WORKOUTS PER WEEK ARE WHAT IS REQUIRED. an additional cardio day(or two) is also in your foreseeable future. tHERE ARE THREE STAGES TO THIS PROGRAM AND THE PROGRESS FROM TODAY UNTIL THE FINISH WILL BE WELL WORTH IT IF YOU FOLLOW THE WORKOUTS AND THE OTHER TOOLS PROVIDED FOR THE CHANGES NEEDED FOR SUCCESS!
check your email for the shopping list, portion sizing, calorie demands, and sample meal breakdowns.
EQUIPMENT NEEDED THIS WEEK:
- KETTLEBELLS WITH VARIOUS WEIGHTS
- DUMBBELLS WITH VARIOUS WEIGHTS
- BARBELL WITH VARIOUS WEIGHTS
- TRX
- RESISTANCE BANDS
- BENCH OR BOX
- CABLE COLUMN OR FUNCTIONAL TRAINER
- BAR FOR HANGING EXERCISES
- PARALLETTES OR YOGA BLOCKS
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. VIEW ALL OF THE VIDEOS BEFORE BEGINNING YOUR WORKOUTS. IF YOU HAVE QUESTIONS, EMAIL YOUR TRAINER.
BEFORE YOU BEGIN THE WORKOUTS, LET'S DISCUSS CARDIO. SOME DAYS YOU WILL HAVE CARDIO BLOCKS OF TIME TO COMPLETE AFTER RESISTANCE TRAINING. SOME DAYS CARDIO WILL BE WRAPPED WITHIN THE PROGRAMMING. EITHER WAY, IT IS IMPORTANT TO KNOW HOW HARD TO WORK. IDEALLY YOU MAY HAVE SOME FORM OF WEARABLE TECH THAT GIVES YOU AN ACCURATE HEART RATE.
THE GOAL HERE IS TO MAINTAIN YOUR HEART RATE TO SIT BETWEEN 64-84% 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 0.84 = HIGH RANGE OF HEART RATE
FOCUS ON KEEPING YOUR HEART RATE IN BETWEEN THE LOW AND HIGH HEART RATES
FOR 1 MINUTE BURSTS, TRY TO GET ON THE HIGHER END OF THE SPECTRUM
SAMPLES OF 1 MINUTE BURSTS:
- CYCLING -AIRDYNE -ROWING -STEPPER/STAIRS -RUN/JOG/BRISK WALK
-JUMPING JACKS -JUMPING ROPE -MARCHING IN PLACE -LADDER -ROPES
DAY ONE & dAY fIVE
BARBELL BACK Squats
PERFORM 8-10 REPS
Rest for 10 seconds
MOVE IMMEDIATELY TO THE KETTLEBELL TWO ARM SWING
KETTLEBELL TWO ARM SWING
COMPLETE 10-12 SWINGS
FOCUS ON THE HIPS DOING THE WORK, MAINTAIN A LONG SPINE, AND PACK YOUR SHOULDERS
REST FOR 10 SECONDS
MOVE IMMEDIATELY TO 1 MINUTE CARDIO BURST TO COMPLETE EXERCISE GROUPING
CHOOSE AN ACTIVITY TO COMPLETE ONE MINUTE OF CARDIO BURST (see options at top) TO COMPLETE THE ROUND
REST FOR 1-2 MINUTES.
REPEAT THE THREE PREVIOUS EXERCISES FOR THREE ROUNDS
push up
PERFORM 10-12 REPS
Rest for 10 seconds
MOVE IMMEDIATELY TO THE trx low row
trx low row
COMPLETE 10-12 reps
REST FOR 10 SECONDS
MOVE IMMEDIATELY TO 1 MINUTE CARDIO BURST TO COMPLETE EXERCISE GROUPING
CHOOSE AN ACTIVITY TO COMPLETE ONE MINUTE OF CARDIO BURST (see options at top) TO COMPLETE THE ROUND
REST FOR 1-2 MINUTES.
REPEAT THE ABOVE THREE EXERCISES FOR THREE ROUNDS
dumbbell squat, curl, & press
PERFORM 8-10 REPS
Rest for 10 seconds
MOVE IMMEDIATELY TO resistance band paddleboarding
cable paddleboarding
COMPLETE 12-16 reps
REST FOR 10 SECONDS
MOVE IMMEDIATELY TO 1 MINUTE CARDIO BURST TO COMPLETE EXERCISE GROUPING
CHOOSE AN ACTIVITY TO COMPLETE ONE MINUTE OF CARDIO BURST (see options at top) TO COMPLETE THE ROUND
REST FOR 1-2 MINUTES.
REPEAT THE ABOVE THREE EXERCISES FOR THREE ROUNDS
hanging knee to chest
PERFORM 8-15 REPS
Rest for 10 seconds
MOVE IMMEDIATELY TO back lunge to high knee
Bodyweight back lunge to high knee
COMPLETE 10-12 reps per leg
REST FOR 10 SECONDS
MOVE IMMEDIATELY TO 1 MINUTE CARDIO BURST TO COMPLETE EXERCISE GROUPING
CHOOSE AN ACTIVITY TO COMPLETE ONE MINUTE OF CARDIO BURST (see options at top) TO COMPLETE THE ROUND
REST FOR 1-2 MINUTES.
REPEAT THE ABOVE THREE EXERCISES FOR THREE ROUNDS
WELL DONE TODAY - CARDIO AND RESISTANCE BLENDED TOGETHER
DAY TWO & DAY SIX
CARDIO ONLY DAY
30-35 MINUTES OF STEADY STATE CARDIO TODAY
THE GOAL HERE IS TO MAINTAIN YOUR HEART RATE TO SIT BETWEEN 64-84% 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 0.84 = HIGH RANGE OF HEART RATE
FOCUS ON KEEPING YOUR HEART RATE IN BETWEEN THE LOW AND HIGH HEART RATES
DAY THREE
LATERAL STEP UP LUNGES
COMPLETE 10-12 REPS PER LEG
REST FOR 60-75 SECONDS
REPEAT ABOVE SET THREE (3) TIMES RESTING BETWEEN EACH SET
SWIMMER KICKS
PERFORM KICK 10-12 TIMES PER LEG
REST FOR 60-75 SECONDS
REPEAT ABOVE SET THREE (3) TIMES RESTING BETWEEN EACH SET
DIP TO HIP
PERFORM 12-15 TIMES. DOWN AND UP IS ONE REP.
REST FOR 60-75 SECONDS
REPEAT ABOVE SET THREE (3) TIMES RESTING BETWEEN EACH SET
CAN SUBSTITUTE YOGA BLOCKS OR STEPPERS INSTEAD OF PARALLETTES
CABLE CHEST PUNCH
LEFT-SIDE 12-15 TIMES
RIGHT-SIDE 12-15 TIMES
REST FOR 60-75 SECONDS
REPEAT ABOVE SET THREE (3) TIMES RESTING BETWEEN EACH SET
LAT PULLDOWN IN PLANK
LEFT-SIDE 12-15 TIMES
RIGHT-SIDE 12-15 TIMES
REST FOR 60-75 SECONDS
REPEAT ABOVE SET THREE (3) TIMES RESTING BETWEEN EACH SET
TRX LEG CURLS
PERFORM 15-2O REPS
REST FOR 60-75 SECONDS
REPEAT ABOVE SET THREE (3) TIMES RESTING BETWEEN EACH SET
TRX FACE PULL
PERFORM 15-2O REPS
REST FOR 60-75 SECONDS
REPEAT ABOVE SET THREE (3) TIMES RESTING BETWEEN EACH SET
FINISH DAY THREE WITH HIGH INTENSITY INTERVAL TRAINING IN 12-15 MINUTE INTERVALS - DEPENDING ON YOUR FITNESS LEVEL AND EQUIPMENT SELECT ONE OF THE FOLLOWING FOR 12-15 MINUTES.
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