Erin V - Metabolic Makeover Wks 10-12
LAST Three WEEKS! TIME TO LEAVE IT ALL IN THE WORKOUTS!
EQUIPMENT NEEDED THIS WEEK:
KETTLEBELLS WITH VARIOUS WEIGHTS
DUMBBELLS WITH VARIOUS WEIGHTS
TRX OR SUSPENSION TRAINER ALTERNATIVE
RESISTANCE BANDS
GLIDER DISCS
BENCH OR BOX
CABLE COLUMN OR FUNCTIONAL TRAINER
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.
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
lat pulldown in plank
PERFORM 10-12 REPS per arm
Rest for 10 seconds
MOVE IMMEDIATELY TO KETTLEBELL two arm swing
KETTLEBELL two arm swing
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 FOUR EXERCISES FOR FOUR ROUNDS
KETTLEBELL STEP UP
PERFORM 8-10 REPS PER LEG
Rest for 10 seconds
MOVE IMMEDIATELY TO DUMBBELL SINGLE ARM PUSH PRESS
DUMBBELL single arm push PRESS
COMPLETE 8-10 reps PER ARM
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 FOUR EXERCISES FOR FOUR ROUNDS
V-UP
COOMPLETE 8-15 REPS
Rest for 10 seconds
MOVE IMMEDIATELY TO ELEVATED TABLETOP
ELEVATED TABLETOP
HOLD TABLETOP FOR 20-30 SECONDS
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 FOUR EXERCISES FOR FOUR ROUNDS
CABEL PULLOVER
PERFORM 10-12 REPS
Rest for 10 seconds
MOVE IMMEDIATELY TO CABLE FACE PULL
cable face pull
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 FOUR EXERCISES FOR FOUR ROUNDS
WELL DONE TODAY - CARDIO AND RESISTANCE BLENDED TOGETHER
LOOK BACK AT YOUR FIRST WEEK IN THE PROGRAM. DO YOU SEE ANY CHANGES?
DAY TWO & DAY SIX
CARDIO ONLY DAY
38-48 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
gLIDER DISC HEEL DRAGS
COMPLETE 12-15 REPS
REST FOR 60-75 SECONDS
REPEAT ABOVE SET THREE (3) TIMES RESTING BETWEEN EACH SET
GOBLET SQUAT
PERFORM 10-12 TIMES
REST FOR 60-75 SECONDS
REPEAT ABOVE SET THREE (3) TIMES RESTING BETWEEN EACH SET
RACK WALK
WALK FOR 70-120' WITH BELLS IN BOTH HANDS
REST FOR 60-75 SECONDS
REPEAT ABOVE SET THREE (3) TIMES RESTING BETWEEN EACH SET
CAN SUBSTITUTE DUMBBELL INSTEAD OF KETTLEBELL
BAND ONE ARM PUNCH
COMPLETE 8-12 REPS PER ARM
REST FOR 60-75 SECONDS
REPEAT ABOVE SET THREE (3) TIMES RESTING BETWEEN EACH SET
trx ROLLOUT
COMPLETE 10-12 REPS
REST FOR 45-60 SECONDS
REPEAT ABOVE SET THREE (3) TIMES RESTING BETWEEN EACH SET
sUPERMAN hOLD
HOLD FOR 20-35 SECONDS
REST FOR 60-75 SECONDS
REPEAT ABOVE SET THREE (3) TIMES RESTING BETWEEN EACH SET
DUMBBELL SINGLE-LEG DEADLIFT - DOUBLE BELLS
COMPLETE 5-8 REPS PER LEG
REST FOR 60-75 SECONDS
REPEAT ABOVE SET THREE (3) TIMES RESTING BETWEEN EACH SET
IF YOU PREFER TO SUBSTITUTE WITH KETTLEBELLS, GO FOR IT!
FINISH DAY THREE WITH HIGH INTENSITY INTERVAL TRAINING IN 14-17 MINUTE INTERVALS - DEPENDING ON YOUR FITNESS LEVEL AND EQUIPMENT SELECT ONE OF THE FOLLOWING FOR 14-17 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 YOUR 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