jessica beaton - WEEKs THREE & FOUR

JESSICA - HERE IS WHAT I WANT TO RUN WITH FOR WEEKS THREE & FOUR. OUR GOALS CONTINUE TO BE ABOUT GETTING THE BODY ACCLIMATED FOR BIGGER MOVEMENTS AS THE PROGRAMMING DEVELOPS. BE CERTAIN TO READ ALL OF THE EXERCISES BEFORE YOU BEGIN YOUR WORKOUT, AND EMAIL YOUR TRAINER IF YOU HAVE ANY QUESTIONS.

WEEKS 3 & 4 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 SQUAT, CURL & PRESS 

  • PERFORM 8-10 REPS

  • Rest for 30 seconds

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

SUITCASE DEADLIFT

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

  • Rest for 30 seconds

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

SINGLE ARM ROW

  • PERFORM 8-10 REPS ON ONE ARM, SWITCH IMMEDIATELY TO OPPOSITE SIDE TO COMPLETE SET

  • Rest for 30 seconds

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

STABILITY BALL LONG BRIDGE

  • COMPLETE A HOLD FOR 30-60 SECONDS FOCUS ON WEIGHT THROUGH HEELS, ARMS AND SHOULDERS - NOT THE NECK! 

  • Rest for 30 seconds

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

TRX FACE PULL

  • PERFORM MOTION 10-12 TIMES

  • REST FOR 45-60 SECONDS

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

TRICEPS PRESSDOWN

  • PERFORM 12-15 REPS 

  • Rest for 30 seconds

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

 

 

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:

cable high to low rotations

  • PERFORM 10-12 REPS/side

  • REST FOR 60 SECONDS

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

PUSH UPS ON KNEES

  • PERFORM THE MOVEMENT 12-15 REPS

  • REST FOR 30-45 SECONDS

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

PITCHER'S STEP UP

  • PERFORM THE STEP FOR 10-12 REPS PER LEG

  • REST FOR 45-60 SECONDS

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

LOW BACK EXTENSION

  • PERFORM MOTION 8-10 TIMES WITH ARMS FOLDED ACROSS CHEST

  • REST FOR 45-60 SECONDS

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

LATERAL STEP OVERS

  • STEPPING OVER AND BACK = 1 REP, PEREFORM 12-15 REPS IN THE SET

  • REST FOR 45-60 SECONDS

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

LEANING PLANK

  • HOLD THE LEAN FOR 30-45 SECONDS (LOOKS AT SHOULDERS AND TOES)

  • REST FOR 30-45 SECONDS

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

FINISH WORKOUT B WITH CARDIO IN 22-26 MINUTES OF INTERVALS - DEPENDING ON YOUR FITNESS LEVEL AND EQUIPMENT SELECT ONE OF THE FOLLOWING FOR 22-26 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

WORKOUT C:

Elevated Feet Plank Hold

  • ENgage the core, the quads, and the glutes with feet elevated. If easy, Lift a leg and float it

  • HOLD THE POSE FOR 30-45 SECONDS

  • REST FOR 45-60 SECONDS

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

HOLLOW ROCKS

  • PERFORM MOTION 12-20 REPS PER SET

  • REST FOR 45-60 SECONDS

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

TABLETOP

  • HOLD THE TABLETOP WITH FULL HIP EXTENSTION AND FULL ELBOW EXTENSION FOR 20-35 SECONDS

  • REST 45-60 SECONDS

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

BODYWEIGHT bench dips

  • PERFORM MOTION 12-15 TIMES 

  • REST FOR 30-45 SECONDS

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

LATERAL LUNGE

  • COMPLETE 12-15 TIMES KEEPING ANKLES, KNEES CLOSED AND HEELS DOWN

  • REST FOR 30-45 SECONDS

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

scraper push up (on knees)

  • complete 8-10 reps on knees. if you feel like you can do 3 or more on toes, start with that and then bend knee to complete set

  • 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 WEEK TWO WILL BE IN YOUR INBOX SHORTLY. TO ACHIEVE MAXIMUM FITNESS PARTICIPATE IN STEADY CARDIO FOR 30-45 MINUTES DURING THE BREAK.

 

Mobility exercises for the quads: