Linwood's bodyweight - WEEK one
THE NEXT TWO WEEKS i WANT TO TRY THESE WORKOUTS. THEY ARE BODYWEIGHT DRIVEN WITH MINIMAL EQUIPMENT. THAT DOES NOT MEAN THEY ARE "EASY" SO TO SPEAK. IF SOMETHING IS NOT POSSIBLE (YET), THEN WE WILL FIND AN ALTERNATIVE. BUT LET'S SEE HOW THE STRENGTH DEVELOPMENT ALLOWS YOU TO DO SOME THINGS THAT JUST MAY SURPRISE YOU. BE CERTAIN TO READ ALL OF THE EXERCISES BEFORE YOU BEGIN YOUR WORKOUT, AND EMAIL YOUR TRAINER IF YOU HAVE ANY QUESTIONS.
THIS WEEK CONSISTS OF THREE (3) WORKOUTS TO BE DONE ON NON-CONSECUTIVE DAYS.
EQUIPMENT USED THIS WEEK:
- TRX
- PARALLETTES
- BOX
- ROMAN CHAIR
- RINGS
- PARALLETTE
- BAR FOR DIPS
- CHIN UP BARS - FEEL FREE TO IMPROVISE AS NEEDED.
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:
PUSH UP PROGRESSIONS
PERFORM 8-12 REPS IN A PUSH UP PATTERN THAT YOU CAN CONTROL
Rest for 30-60 seconds
REPEAT SET FOR FIVE ROUNDS, RESTING IN BETWEEN EACH SET
BOX PISTOL SQUAT
PERFORM 8-10 REPS TO A DEPTH YOU CAN MAINTAIN ALIGNMENT OF SPINE & KNEES PER LEG
Rest for 30-60 seconds
REPEAT SET FOR FIVE ROUNDS, RESTING IN BETWEEN EACH SET
LEANING PLANK
PERFORM 45-75 SECOND HOLD OF PLANK. ENGAGE QUADS, GLUTES, ABS, AND LATS TO MAKE THIS A REAL PLANK
Rest for 30-60 seconds
REPEAT SET FOR FOUR ROUNDS, RESTING IN BETWEEN EACH SET
WALL ASSISTED HANDSTAND
MINIMIZE HOW MUCH OF THE BODY LEANS ON THE WALL. HOLD FOR 20-45 SECONDS
PROGRESS TO A CLOSER HAND POSITION AND KEEP FEET TOGETHER
Rest for 30-60 seconds
REPEAT SET FOR FOUR ROUNDS, RESTING IN BETWEEN EACH SET
COSSACK SQUATS
PERFORM 8-10 REPS PER LEG AND ROLL THE TOES OFF THE LONG LEG
Rest for 30-60 seconds AFTER BOTH SIDES ARE COMPLETED
REPEAT SET FOR THREE ROUNDS, RESTING IN BETWEEN EACH SET
LOW BACK EXTENSION SIDE BENDS
PERFORM 10-12 reps per side
Rest for 30-45 seconds AFTER BOTH SIDES ARE COMPLETED
REPEAT SET FOR THREE ROUNDS, RESTING IN BETWEEN EACH SET
FINISH WORKOUT A WITH CARDIO IN 10-12 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:
JUMPING PULLUPS
use the jump to get momentum for 5-8 reps
REST FOR 60-75 SECONDS
REPEAT ABOVE SET four (4) TIMES RESTING BETWEEN EACH SET
TRX HAMSTRING CURLS
PERFORM THE MOVEMENT 15-20 reps
REST FOR 30-45 SECONDS
REPEAT ABOVE SET THREE (3) TIMES RESTING BETWEEN EACH SET
LATERAL STEP OVERS
over + back = 1 rep perform 15-20 reps
REST FOR 45-60 SECONDS
REPEAT ABOVE SET FOUR (4) TIMES RESTING BETWEEN EACH SET
RING ROW/TRX LOW ROW
PERFORM MOTION 8-10 TIMES
REST FOR 45-60 SECONDS
REPEAT ABOVE SET FOUR (4) TIMES RESTING BETWEEN EACH SET
BACKBEND PROGRESSIONS
this will vary for each athlete. hold the position for 15-30 seconds
REST FOR 45-60 SECONDS
REPEAT ABOVE SET four (4) TIMES RESTING BETWEEN EACH SET
HOLLOW ROCK
ROCK FORWARD AND BACK 12-20 TIMES
REST FOR 30-45 SECONDS
REPEAT ABOVE SET THREE (3) TIMES RESTING BETWEEN EACH SET
FINISH WORKOUT B WITH CARDIO IN 10-12 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 C:
HEADSTAND/ HANDSTAND PROGRESSION
THIS WILL VARY FOR EACH ATHLETE
headstand shown
HOLD THE POSE FOR 15-20 SECONDS
REST FOR 45-60 SECONDS
REPEAT ABOVE SET Four (4) TIMES RESTING BETWEEN EACH SET
CROSSOVER STEP DOWNS
PERFORM MOTION 12 REPS PER SIDE, ALTERNATING WITH EACH REP
REST FOR 45-60 SECONDS
REPEAT ABOVE SET FOUR (4) TIMES RESTING BETWEEN EACH SET
N-SIT OR L-SIT
HOLD THE n-sit or l-sit 15-30 SECONDS
- REST 45-60 SECONDS
REPEAT ABOVE SET THREE (3) TIMES RESTING BETWEEN EACH SET
DIP
PERFORM MOTION 6 TO 8 TIMES
MAY NEED TO USE BENCH DIP OPTION
REST FOR 45-60 SECONDS
REPEAT ABOVE SET THREE (3) TIMES RESTING BETWEEN EACH SET
BULGARIAN SPLIT SQUATS
LEFT-SIDE 12-15 TIMES
RIGHT-SIDE 12-15 TIMES
REST FOR 45-60 SECONDS
REPEAT ABOVE SET FOUR (4) TIMES RESTING BETWEEN EACH SET
TRX SIDE TO SIDE TUCKS
over + Back = 1 rep perform 10-12 reps
REST FOR 45-60 SECONDS
REPEAT ABOVE SET FOUR (4) TIMES RESTING BETWEEN EACH SET
FINISH WORKOUT C WITH CARDIO IN 24-28 MINUTES OF INTERVALS - DEPENDING ON YOUR FITNESS LEVEL AND EQUIPMENT SELECT ONE OF THE FOLLOWING FOR 24-28 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