jacqui c - WEEKs 5-8
This next series of workouts should be a nice progression from month one.
EQUIPMENT NEEDED THIS WEEK:
KETTLEBELLS WITH VARIOUS WEIGHTS
DUMBBELLS WITH VARIOUS WEIGHTS
RESISTANCE BANDS
BENCH WITH INCLINE
LOW BACK EXTENSION CHAIR
CABLE COLUMN OR FUNCTIONAL TRAINER
BROOMSTICK, DOWEL, OR PVC PIPE
GLIDER DISCS
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
Kettlebell Front Squats
LEFT ARM PERFORM FIVE (5) REPETITIONS
RIGHT ARM PERFORM FIVE (5) REPETITIONS
Rest for 10 seconds
MOVE IMMEDIATELY TO DUMBBELL inclineCHEST PRESS TO COMPLETE EXERCISE PAIRING
DUMBBELL INCLINE PRESS
PRESS THE WEIGHT 45 DEGREES AWAY FROM YOUR CHEST FIVE (5) REPETITIONS
REST FOR 60-75 SECONDS BETWEEN SETS
REPEAT ABOVE SET SIX TIMES RESTING IN BETWEEN EACH SET
DUMBBELL SINGLE-LEG BENCH SQUAT
LEFT LEG PERFORM FIVE (5) REPETITIONS
RIGHT LEG PERFORM FIVE (5) REPETITIONS
REST FOR 10 SECONDS
MOVE IMMEDIATELY TO DUMBBELL renegade row TO COMPLETE EXERCISE PAIRING
DUMBBELL RENEGADE ROW
LEFT ARM PERFORM FIVE (5) REPETITIONS
RIGHT ARM PERFORM FIVE (5) REPETITIONS
REST FOR 60-75 SECONDS BETWEEN SETS
REPEAT ABOVE SET SIX TIMES RESTING IN BETWEEN EACH SET
DUMBBELL PULLOVER
PERFORM FIVE (5) REPETITIONS
REST FOR 10 SECONDS
MOVE IMMEDIATELY TO resistance band tucks TO COMPLETE EXERCISE PAIRING
RESISTANCE KNEE TUCKS
PERFORM 8-12 REPETITIONS
REST FOR 60-75 SECONDS
REPEAT ABOVE SET SIX TIMES RESTING IN BETWEEN EACH SET
IF YOU PREFER CABLE PLEASE FOLLOW THIS VIDEO
FINISH DAY ONE WITH CARDIO IN 20-25 MINUTES OF INTERVALS - DEPENDING ON YOUR FITNESS LEVEL AND EQUIPMENT SELECT ONE OF THE FOLLOWING FOR 20-25 MINUTES.
WALK - JOG - WALK
JOG - RUN - JOG
PACED ROW - SPRINT ROW - PACE ROW
PACE CYCLE - SPRINT CYCLE - PACE 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 TWO
GLIDER DISC HEEL DRAGS
SLIDE THE DISCS AWAY FROM YOUR TORSO 25 TIMES
REST FOR 75-90 SECONDS
REPEAT ABOVE SET THREE (3) TIMES RESTING BETWEEN EACH SET
DUMBBELL REAR DELTOID FLY
PERFORM THE FLY 25 TIMES
REST FOR 75-90 SECONDS
REPEAT ABOVE SET THREE (3) TIMES RESTING BETWEEN EACH SET
RESISTANCE BAND TRICEP EXTENSION
PERFORM THE EXTENSION 25 TIMES
REST FOR 75-90 SECONDS
REPEAT ABOVE SET THREE (3) TIMES RESTING BETWEEN EACH SET
DUMBBELL SQUAT, CURL, PRESS
PERFORM MOTION 25 TIMES
REST FOR 75-90 SECONDS
REPEAT ABOVE SET THREE (3) TIMES RESTING BETWEEN EACH SET
BODYWEIGHT SIDE BENDS
LEFT-SIDE BEND 15-20 TIMES
RIGHT-SIDE BEND 15-20 TIMES
REST FOR 75-90 SECONDS
REPEAT ABOVE SET THREE (3) TIMES RESTING BETWEEN EACH SET
FINISH DAY TWO 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
DAY THREE
DAY THREE IS A REST AND RELAX DAY. MAKE SURE TO DRINK LOTS OF FLUIDS AND RECUPERATE.
DAY FOUR
Back Lunges
LEFT LEG BACK 25 TIMES
RIGHT LEG BACK 25 TIMES
REST FOR 75-90 SECONDS
REPEAT ABOVE SET THREE (3) TIMES RESTING BETWEEN EACH SET
ASYMMETRICAL PUSH UP
PERFORM MOTION 25 TIMES (on knees)
REST FOR 75-90 SECONDS
REPEAT ABOVE SET THREE (3) TIMES RESTING BETWEEN EACH SET
can use a box, step, bosu, ball to make uneven hand positions
Dumbbell SINGLE ARM Row
LEFT ARM 25 TIMES
RIGHT ARM 25 TIMES
REST FOR 75-90 SECONDS
REPEAT ABOVE SET THREE (3) TIMES RESTING BETWEEN EACH SET
Overhead Squats
PERFORM MOTION 25 TIMES
REST FOR 75-90 SECONDS
REPEAT ABOVE SET THREE (3) TIMES RESTING BETWEEN EACH SET
Cable Stability Punch
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 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
DAY FIVE
Single Leg Deadlifts
GRASP DOUBLE BELLS
LEFT LEG FIVE (5) TIMES
RIGHT LEG FIVE (5) TIMES
REST FOR 10 SECONDS
MOVE IMMEDIATELY TO DUMBBELL single arm push PRESS TO COMPLETE EXERCISE PAIRING
DUMBBELL SINLE ARM PUSH PRESS
LEFT ARM PERFORM FIVE (5) REPETITIONS
RIGHT ARM PERFORM FIVE (5) REPETITIONS
REST FOR 60-75 SECONDS BETWEEN SETS
REPEAT ABOVE SET SIX (6) TIMES RESTING IN BETWEEN EACH SET
KETTLEBELL DOUBLE SWING
PERFORM FIVE (5) REPETITIONS
REMEMBER TO SWING WITH PURPOSE
REST FOR 10 SECONDS BETWEEN SETS
MOVE IMMEDIATELY TO kettlebell floor PRESS TO COMPLETE EXERCISE PAIRING
KETTLEBELL FLOOR PRESS
LEFT ARM PERFORM FIVE (5) REPETITIONS
RIGHT ARM PERFORM FIVE (5) REPETITIONS
REST FOR 60-75 SECONDS BETWEEN SETS
REPEAT ABOVE SET SIX (6) TIMES RESTING IN BETWEEN EACH SET
CABLE EZ CURL
PERFORM 5 REPETITIONS
REST FOR 10 SECONDS
MOVE IMMEDIATELY TO bodyweight dive bombers TO COMPLETE EXERCISE PAIRING
BODYWEIGHT DIVE BOMBERS
PERFORM 10-15 REPETITIONS
REST FOR 60-75 SECONDS
REPEAT ABOVE SET SIX TIMES RESTING IN BETWEEN EACH SET
FINISH DAY FIVE WITH CARDIO IN 20-25 MINUTES OF INTERVALS - DEPENDING ON YOUR FITNESS LEVEL AND EQUIPMENT SELECT ONE OF THE FOLLOWING FOR 20-25 MINUTES.
WALK - JOG - WALK
JOG - RUN - JOG
PACED ROW - SPRINT ROW - PACE ROW
PACE CYCLE - SPRINT CYCLE - PACE 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