Lean and Tone - WEEK eight
A similar run as week 7 with a lovely parting gift on DAY 6 for you!
WITH THE 4TH NEXT WEEK, GIVE ME AN IDEA OF WHAT GYM YOU ARE GOING TO BE AT AND I CAN BUILD OUT OR WE CAN HAVE A DE-LOAD WEEK WITH MORE BODYWEIGHT ACTIVITY.
EQUIPMENT NEEDED THIS WEEK:
- KETTLEBELLS WITH VARIOUS WEIGHTS
- DUMBBELLS WITH VARIOUS WEIGHTS
- BARBELL WITH VARIOUS WEIGHTS
- RESISTANCE BANDS
- GLIDER DISCS
- INCLINE BENCH
- CABLE COLUMN OR FUNCTIONAL TRAINER
- DOWEL OR BODYBAR
- ROMAN CHAIR
DAY ONE & DAY FIVE
BARBELL DEADLIFT
PERFORM 5-8 REPS
Rest for 10 seconds
- 77.5-80% of max
MOVE IMMEDIATELY TO KETTLEBELL FRONT SQUATS
KETTLEBELL OVERHEAD PRESS
COMPLETE 5-8 REPS PER SIDE
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 THREE EXERCISES FOR THREE ROUNDS
BARBELL BENT OVER ROW
PERFORM 8-10 REPS
Rest for 10 seconds
- 77.5-80% of max
MOVE IMMEDIATELY TO DUMBBELL INCLINE PRESS
DUMBBELL INCLINE PRESS
COMPLETE 8-10 reps
REST FOR 10 SECONDS
- 77.5-80% of max
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 THREE EXERCISES FOR THREE ROUNDS
LEANING PLANK
HOLD FOR 60-75 SECONDS
Rest for 10 seconds
MOVE IMMEDIATELY TO CABLE STABILITY PUNCH
cable STABILITY PUNCH
COMPLETE 12-15 reps PER SIDE
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 THREE EXERCISES FOR THREE ROUNDS
HIGH TO LOW ROTATION
PERFORM 12-15 REPS PER SIDE
Rest for 10 seconds
MOVE IMMEDIATELY TO SQUAT TO LOW ROW
SQUAT TO LOW ROW
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 THREE EXERCISES FOR THREE ROUNDS
WELL DONE TODAY - CARDIO AND RESISTANCE BLENDED TOGETHER
RECOGNIZE THAT YOU ARE DOING SOMETHING AMAZING BY MAKING TIME FOR YOU AND YOUR HEALTH!
DAY TWO & DAY SIX
Day 2 Cardio:
CARDIO ONLY DAY
35-45 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 SIX
Day 6 Cardio:
DON'S WAY OF CARDIO ONLY DAY
30-40 MINUTES TODAY 20 SECONDS OF ROPE SLAMS, FOLLOWED BY 10 SWINGS, FOLLOWED BY ONE LENGTH OF FARMERS CARRY (ALL THE WAY DOWN AND BACK), AND A SLED PUSH WITH A 25 & 45 PLATE ON IT = 1 ROUND. REST AS LONG AS NEEDED AND SEE HOW MANY ROUNDS YOU CAN GET IN 30-40 MINUTES. I AM HOPEFUL FOR 8-12 ROUNDS.....
DAY THREE
gLIDER DISC MOUNTAIN CLIMBERS
COMPLETE 70 STRIDES
REST FOR 45-60 SECONDS
REPEAT ABOVE SET THREE (3) TIMES RESTING BETWEEN EACH SET
RESISTANCE BAND STRAIGHT ARM PULLDOWN
PERFORM 10-12 TIMES
REST FOR 45-60 SECONDS
REPEAT ABOVE SET THREE (3) TIMES RESTING BETWEEN EACH SET
FARMERS CARRY
WALK FOR 70-120' WITH BELLS IN BOTH HANDS
REST FOR 45 SECONDS
REPEAT ABOVE SET THREE (3) TIMES RESTING BETWEEN EACH SET
CAN SUBSTITUTE DUMBBELLS OR PLATES INSTEAD OF KETTLEBELLS
LOW BACK EXTENSIONS
COMPLETE 8-12 REPS UNDER CONTROLLED TEMPO
REST FOR 45-60 SECONDS
REPEAT ABOVE SET THREE (3) TIMES RESTING BETWEEN EACH SET
OVERHEAD SQUATS
COMPLETE 10-12 REPS
START LIGHTWEIGHT UNTIL FORM IS SOLID, THEN SLOWLY ADD WEIGHT
- Load the bar
REST FOR 45-60 SECONDS
REPEAT ABOVE SET THREE (3) TIMES RESTING BETWEEN EACH SET
CATERPILLAR WALK
WALK FOR 70-120'
REST FOR 45-60 SECONDS
REPEAT ABOVE SET THREE (3) TIMES RESTING BETWEEN EACH SET
walking lunge with kickback
WALK FOR 70-120'
REST FOR 45-60 SECONDS
REPEAT ABOVE SET THREE (3) TIMES RESTING BETWEEN EACH SET
ADD WEIGHT TO HANDS TO INCREASE INTENSITY AND HAVE THEM REST AT SIDES
nEW CARDIO CHALLENGE TODAY
1. GRAB A KETTLEBELL THAT YOU CAN PERFORM 12-15 SWINGS WITH IN PERFECT FORM
2. FIND A CLOCK OR GET YOUR PHONE SETUP FOR TIMER
3. AT THE START OF EVERY MINUTE, PERFORM 15 SWINGS AGGRESSIVELY
4. REST THE REMAINDER OF THE MINUTE
6. 15-20 MINUTES TOTAL
7. SMILE
8. KEEP SMILING