Lisa S - Dec 2019
OH THE WEATHER OUTSIDE IS……WEATHER. MERRY CHRISTMAS LISA!
I will not micro-manage, so please email or text or call if you need anything.
EQUIPMENT NEEDED THIS WEEK:
KETTLEBELLS WITH VARIOUS WEIGHTS
DUMBBELLS
VEST FOR ANY AND ALL MOVEMENTS TO ADD SOME “FUN”
TRX
RESISTANCE BANDS
BENCH OR BOX
CABLE COLUMN OR FUNCTIONAL TRAINER (BANDS OK IN LIEU)
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. VIEW ALL OF THE VIDEOS BEFORE BEGINNING YOUR WORKOUTS. IF YOU HAVE QUESTIONS, EMAIL YOUR TRAINER.
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
-SHADOWBOXING -SWEARING AT TV WATCHING SKINS -LAUGHING AT TV WATCHING VIKINGS
DAY ONE - TRY TO WEAR VEST :-)
GET UP
PERFORM 1-2 REPS/ARM
MOVE IMMEDIATELY TO THE KETTLEBELL SWING
2-HAND SWINGS
COMPLETE 25 REPS
FOCUS ON THE SNAP OF THE HIPS AND EXTENSION OF THE KNEES.
KEEP THE FEET FLAT THROUGHOUT AND SHOULDERS DOWN
REST FOR 10 SECONDS
MOVE IMMEDIATELY TO 1:30 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 THREE PREVIOUS EXERCISES (squat/swing/cardio burst) FOR THREE ROUNDS
CONTRALATERAL DEADLIFTS
PERFORM 4-6 REPS/SIDE
Rest for 10 seconds
MOVE IMMEDIATELY TO THE KB SNATCH
KB snATCHES
COMPLETE 12-15 reps/SIDE
REST FOR 10 SECONDS
MOVE IMMEDIATELY TO 1:30 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
GOBLETS WITH PAUSE @ BOTTOM
PERFORM 8-10 REPS WITH A 3 COUNT @ BOTTOM
Rest for 10 seconds
MOVE IMMEDIATELY TO DB OVERHEAD PRESS
PUSH PRESS
COMPLETE 8-10 reps/SIDE
REST FOR 10 SECONDS
MOVE IMMEDIATELY TO 1:30 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
FACE PULLS
PERFORM 8-15 REPS
Rest for 10 seconds
MOVE IMMEDIATELY TO siDE 2 sIDE TUCKS
SIDE 2 SIDE TUCKS
COMPLETE 10-12 ROTATIONS/SIDE
REST FOR 10 SECONDS
MOVE IMMEDIATELY TO 1:30 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
DAY TWO & DAY SIX (6 IS OPTIONAL)
CARDIO ONLY DAY (optional - depending on how crazy the week is)
35-42 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 & FIVE
TRX ROLLOUTS
COMPLETE 8-10 REPS
REST FOR 45 SECONDS
REPEAT ABOVE SET THREE (3) TIMES RESTING BETWEEN EACH SET
SB LEG CURLS
PERFORM 10-12 REPS
REST FOR 30-45 SECONDS
REPEAT ABOVE SET THREE (3) TIMES RESTING BETWEEN EACH SET
PADDLEBOARDING
PERFORM 8-10 REPS/SIDE
MOVE IMMEDIATELY TO FLOOR PRESS
REPEAT ABOVE SET THREE (3) TIMES RESTING BETWEEN EACH SET
FLOOR PRESS
PERFORM 8-12 REPS/ARM
REST FOR 10 SECONDS
MOVE IMMEDIATELY TO kb PULLOVER
KB PULLOVER
PERFORM 8-10 REPS
REST FOR 60-75 SECONDS
REPEAT ABOVE SUPERSET THREE (3) TIMES RESTING BETWEEN EACH SET
KB CLEAN
PERFORM 6-8 REPS/ARM
REST FOR 3.0-45 SECONDS
REPEAT ABOVE SET THREE (3) TIMES RESTING BETWEEN EACH SET
HALOS
PERFORM 8-10 REPS/CLOCK/CCLOCK
REST FOR 30-45 SECONDS
REPEAT ABOVE SET THREE (3) TIMES RESTING BETWEEN EACH SET
FINISH DAY THREE WITH HIGH INTENSITY INTERVAL TRAINING IN 15-17 MINUTE INTERVALS - DEPENDING ON YOUR FITNESS LEVEL AND EQUIPMENT SELECT ONE OF THE FOLLOWING:
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