Leaning and toning - WEEK four
YOU READY TO GET STARTED?
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
- ROMAN CHAIR
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. BE CERTAIN TO VIEW ALL OF THE VIDEOS BEFORE YOU BEGIN YOUR WORKOUT. EMAIL YOUR TRAINER IF YOU HAVE ANY QUESTIONS.
BEFORE YOU BEGIN THE WORKOUTS, LET'S DISCUSS CARDIO. SOME DAYS YOU WILL HAVE CARDIO BLOCKS OF TIME TO COMPLETE AFTER RESISTANCE TRAINING. SOME DAYS CARDIO WILL BE WRAPPED WITHIN THE PROGRAMMING. EITHER WAY, IT IS IMPORTANT TO KNOW HOW HARD TO WORK. IDEALLY YOU MAY HAVE SOME FORM OF WEARABLE TECH THAT GIVES YOU AN ACCURATE HEART RATE.
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
FOR 1 MINUTE BURSTS, TRY TO GET ON THE HIGHER END OF THE SPECTRUM
SAMPLES OF 1 MINUTE BURSTS:
- CYCLING -AIRDYNE -ROWING -STEPPER/STAIRS -RUN/JOG/BRISK WALK
-JUMPING JACKS -JUMPING ROPE -MARCHING IN PLACE -LADDER -ROPES
DAY ONE & dAY fIVE
BARBELL DEADLIFT
PERFORM 5-8 REPS
Rest for 10 seconds
MOVE IMMEDIATELY TO KETTLEBELL FRONT SQUATS
KETTLEBELL FRONT SQUAT
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
MOVE IMMEDIATELY TO DUMBBELL INCLINE PRESS
DUMBBELL INCLINE PRESS
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
LEANING PLANK
HOLD FOR 20-60 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
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 THREE
gLIDER DISC MOUNTAIN CLIMBERS
COMPLETE 50 STRIDES
REST FOR 60-75 SECONDS
REPEAT ABOVE SET THREE (3) TIMES RESTING BETWEEN EACH SET
RESISTANCE BAND STRAIGHT ARM PULLDOWN
PERFORM 10-12 TIMES
REST FOR 60-75 SECONDS
REPEAT ABOVE SET THREE (3) TIMES RESTING BETWEEN EACH SET
FARMERS CARRY
WALK FOR 70-120' WITH BELLS IN BOTH HANDS
REST FOR 60-75 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 60-75 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
REST FOR 60-75 SECONDS
REPEAT ABOVE SET THREE (3) TIMES RESTING BETWEEN EACH SET
CATERPILLAR WALK
WALK FOR 70-120'
REST FOR 60-75 SECONDS
REPEAT ABOVE SET THREE (3) TIMES RESTING BETWEEN EACH SET
walking lunge with kickback
WALK FOR 70-120'
REST FOR 60-75 SECONDS
REPEAT ABOVE SET THREE (3) TIMES RESTING BETWEEN EACH SET
ADD WEIGHT TO HANDS TO INCREASE INTENSITY AND HAVE THEM REST AT SIDES
FINISH DAY THREE WITH HIGH INTENSITY INTERVAL TRAINING IN 14-17 MINUTE INTERVALS - DEPENDING ON YOUR FITNESS LEVEL AND EQUIPMENT SELECT ONE OF THE FOLLOWING FOR 14-17 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 YOUR 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