METABOLIC MAKEOVER - WEEK NINE
WELCOME TO B3'S METABOLIC MAKEOVER PROGRAM. WEEK NINE FINISHES OUR FOUR DAY SPLIT NON-TRADITIONAL SPLIT ROUTINE. YOUR RESISTANCE USED SHOULD BE HIGHER THAN WHAT WE STARTED WITH AND YOUR RECOVERY SHOULD ALSO BE QUICKER THAN INITIALLY.
EQUIPMENT NEEDED THIS WEEK:
- BARBELL WITH VARIOUS WEIGHTS
- KETTLEBELLS WITH VARIOUS WEIGHTS
- DUMBBELLS WITH VARIOUS WEIGHTS
- GLUTE HAM DEVELOPER
- STABILITY BALL
- BENCH WITH INCLINE
- PARALLETTES
- RESISTANCE BAND
- BOX
- CABLE COLUMN OR FUNCTIONAL TRAINER
- TRX OR SUSPENSION TRAINER
THE VIDEOS ARE SETUP TO GUIDE YOU FOR OPTIMAL FORM. TO READ DON'S ADVICE WHILE YOU PERFORM EXERCISES FOR THE FIRST TIME PRESS THE CC NEXT TO THE VIMEO LOGO BEFORE PRESSING PLAY.
DAY ONE
barbell back Squats
PERFORM FIVE (5) REPETITIONS
Rest for 10 seconds
MOVE IMMEDIATELY TO DUMBBELL FLAT CHEST PRESS TO COMPLETE EXERCISE PAIRING
DUMBBELL FLAT CHEST PRESS
PRESS THE WEIGHT AWAY FROM YOUR CHEST FIVE (5) REPETITIONS
REST FOR 60-75 SECONDS BETWEEN SETS
RETURN TO BARBELL BACK SQUATS AND REPEAT ABOVE PAIRING FIVE TIMES
CABLE LAT PULLDOWN IN PLANK
LEFT ARM PERFORM FIVE (5) REPETITIONS
RIGHT ARM PERFORM FIVE (5) REPETITIONS
REST FOR 10 SECONDS
MOVE IMMEDIATELY TO DOUBLE KETTLEBELL FRONT SQUATS TO COMPLETE EXERCISE PAIRING
DOUBLE KETTLEBELL FRONT SQUATS
PERFORM FIVE (5) REPETITIONS
REST FOR 60-75 SECONDS BETWEEN SETS
RETURN TO CABLE LAT PULLDOWN IN PLANK AND REPEAT ABOVE PAIRING FIVE TIMES
bARBELL oNE ARM PUSH
PERFORM FIVE (5) REPETITIONS PER ARM
REST FOR 10 SECONDS
MOVE IMMEDIATELY TO FARMER'S CARRY TO COMPLETE EXERCISE PAIRING
FARMER'S CARRY
PERFORM 1 REP FOR A DISTANCE OF 50'-100'
REST FOR 60-75 SECONDS
RETURN TO BARBELL ONE ARM PUSH AND REPEAT ABOVE PAIRING FIVE TIMES
FINISH DAY ONE WITH HIGH INTENSITY INTERVAL TRAINING IN 10-15 MINUTE INTERVALS - DEPENDING ON YOUR FITNESS LEVEL AND EQUIPMENT SELECT ONE OF THE FOLLOWING FOR 10-15 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 RATE RANGE
DAY TWO
STABILITY BALL LEG CURLS
ROLL BALL TOWARDS THE ELEVATED HIPS FOR 25 REPS
REST FOR 75-90 SECONDS
REPEAT ABOVE SET THREE (3) TIMES RESTING BETWEEN EACH SET
DUMBBELL LATERAL RAISE
PERFORM THE RAISE 25 TIMES
REST FOR 75-90 SECONDS
REPEAT ABOVE SET THREE (3) TIMES RESTING BETWEEN EACH SET
CABLE OR BAND STRAIGHT ARM PULLDOWN
PERFORM THE PULLDOWN 25 TIMES
REST FOR 75-90 SECONDS
REPEAT ABOVE SET THREE (3) TIMES RESTING BETWEEN EACH SET
trx BICEP CURLS
PERFORM MOTION 25 TIMES
REST FOR 75-90 SECONDS
REPEAT ABOVE SET THREE (3) TIMES RESTING BETWEEN EACH SET
ghd HYPEREXTENSION
PERFORM MOTION 25 TIMES
REST FOR 75-90 SECONDS
REPEAT ABOVE SET THREE (3) TIMES RESTING BETWEEN EACH SET
FINISH DAY TWO WITH CARDIO IN 20-24 MINUTES OF INTERVALS - DEPENDING ON YOUR FITNESS LEVEL AND EQUIPMENT SELECT ONE OF THE FOLLOWING FOR 20-24 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 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
DAY THREE IS A REST AND RELAX DAY. MAKE SURE TO FUEL UP AND RECUPERATE.
DAY FOUR
BULGARIAN SPLIT SQUATS
LEFT LEG BACK 15 TIMES
RIGHT LEG BACK 15 TIMES
REST FOR 75-90 SECONDS
REPEAT ABOVE SET THREE (3) TIMES RESTING BETWEEN EACH SET
TRX ATOMIC PUSH UPS
PERFORM MOTION 15 TIMES
REST FOR 75-90 SECONDS
REPEAT ABOVE SET THREE (3) TIMES RESTING BETWEEN EACH SET
TRX LOW Row
LEFT ARM 25 TIMES
RIGHT ARM 25 TIMES
REST FOR 75-90 SECONDS
REPEAT ABOVE SET THREE (3) TIMES RESTING BETWEEN EACH SET
CLOSED STANCE Squats
PERFORM MOTION 25 TIMES
REST FOR 75-90 SECONDS
REPEAT ABOVE SET THREE (3) TIMES RESTING BETWEEN EACH SET
HIGH TO LOW CABLE ROTATIONS
LEFT-SIDE 15-20 TIMES
RIGHT-SIDE 15-20 TIMES
REST FOR 75-90 SECONDS
REPEAT ABOVE SET THREE (3) TIMES RESTING BETWEEN EACH SET
FINISH DAY FOUR WITH HIGH INTENSITY INTERVAL TRAINING IN 10-15 MINUTE INTERVALS - DEPENDING ON YOUR FITNESS LEVEL AND EQUIPMENT SELECT ONE OF THE FOLLOWING FOR 10-15 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
DAY FIVE
BARBELL SUMO Deadlifts
COMPLETE FIVE (5) REPS
REST FOR 10 SECONDS
MOVE IMMEDIATELY TO DIPS TO COMPLETE EXERCISE PAIRING
DIPS
PERFORM FIVE (5) REPETITIONS
REST FOR 60-75 SECONDS BETWEEN SETS
RETURN TO BARBELL SUMO DEADLIFTS AND REPEAT ABOVE PAIRING FIVE TIMES
BENT OVER BARBELL ROW
PERFORM FIVE (5) REPETITIONS
REST FOR 10 SECONDS BETWEEN SET
MOVE IMMEDIATELY TO IPSILATERAL SINGLE LEG DEADLIFTS TO COMPLETE EXERCISE PAIRING
IPSILATERAL SINGLE LEG DEADLIFTS
LEFT ARM PERFORM FIVE (5) REPETITIONS ON RIGHT LEG
RIGHT ARM PERFORM FIVE (5) REPETITIONS ON LEFT LEG
REST FOR 60-75 SECONDS BETWEEN SETS
RETURN TO BENT OVER BARBELL ROW AND REPEAT ABOVE PAIRING FIVE TIMES
LAT PULLDOWN IN PLANK HOLD
PERFORM 5 REPETITIONS PER ARM
REST FOR 10 SECONDS
MOVE IMMEDIATELY TO N-SIT OR L-SIT TO COMPLETE EXERCISE PAIRING
N-SIT OR L-SIT
PERFORM A HOLD FOR 15-30 SECONDS
REST FOR 60-75 SECONDS
RETURN TO LAT PULL DOWN IN PLANK HOLD AND REPEAT ABOVE PAIRING SIX TIMES
N-SIT SHOWN, L-SIT IS WITH THE LEGS EXTENDED
FINISH DAY FIVE WITH CARDIO IN 20-24 MINUTES OF INTERVALS - DEPENDING ON YOUR FITNESS LEVEL AND EQUIPMENT SELECT ONE OF THE FOLLOWING FOR 20-24 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 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