Lisa S - July 2019

WELCOME BACK, LISA! WE WILL BE UTILIZING THREE WORKOUTS THAT ARE ALL CIRCUIT BASED IN APPLICATION. THE CURRENT BUMPS, BITES, AND BRUISES - SHOULD BE KEPT IN THE FOREFRONT AND WE WILL MODIFY WHEN/IF NECESSARY.

 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. OFF DAYS ARE FOR CARDIO AND OR MOBILITY.

EQUIPMENT USED THIS WEEK:

  • TRX

  • WEIGHTED VEST

  • KETTLEBELLS

  • DUMBBELLS

  • BANDS

  • SLAM BALL

  • STABILITY BALL

  • OTTOMAN/HOSSACK/18”-20” BOX

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. IN ADDITION, A MOBILITY LINK HAS BEEN SENT TO YOU FOR A 15 MINUTE FLOW TO HELP WARM UP THE BODY OR BE USED AS A STAND-ALONE RECOVERY.

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 d (POWER DAY):

VEST JUMP Squats

  • PERFORM 8-10 REPS to a depth you can control 

  • Rest for 10 seconds & MOVE TO NEXT PATTERN

ELEVATED TABLETOP

  • PERFORM 30-45 SECOND HOLD

  • Rest for 10 seconds & MOVE ON TO THE NEXT PATTERN

Vest LATERAL BOUNDS

  • PERFORM 5-8 reps per leg

  • TRY TO MAINTAIN A SINGLE LEG BALANCE THROUGHOUT

  • Rest for 10 seconds & MOVE TO NEXT PATTERN

single arm dumbbell SNATCH

  • PERFORM 5-8 REPS PER ARM

    Rest for 10 seconds & MOVE YOUR ASS TO THE NEXT PATTERN

TRX HANDS IN PUSH UPS

  • PERFORM 8-10 REPS

  • Rest for 10 seconds & MOVE TO NEXT PATTERN

SLAMBALL OVERHEAD SLAMS

  • PERFORM 10-12 REPS WITH AUTHORITY

  • Rest for 120 seconds AFTER AND THEN BEGIN CIRCUIT AGAIN

  • REPEAT CIRCUIT FOR FIVE ROUNDS

  • SMILE - IT’S OVER THEN

 

 

WORKOUT E (CORE FOCUS):

trx oVERHEAD sQUATS

  • COMPLETE 10 REPS

  • KEEP THOSE ARMS EXTENDED AND OVERHEAD

  • REST 10 SECONDS AND MOVE TO NEXT PATTERN

TRX 1-ARM ARCHER ROW

  • PERFORM 8-10 REPS/ARM

  • AT THE TOP OF EACH REP YOU MAY ROLL FROM THE HEELS TO YOUR TIP TOES

  • EYES ARE FOLLOWING THE FREE HAND

  • REST 10 SECONDS AND MOVE TO THE LAST PATTERN IN THE CIRCUIT

TRX SIDE TO SIDE TUCKS

  • over + back = 1 rep perform 8-12 reps/SIDE

  • STOP. REST FOR 2 MINUTES AND REPEAT THE ABOVE CIRCUIT FOR THREE ROUNDS TOTAL

V-UPS

  • PERFORM MOTION 8-12 TIMES

  • REST 10 SECONDS AND MOVE TO NEXT PATTERN

TRX ROLL OUT

  • ROLLOUT TO A DISTANCE YOU CAN HOLD FOR A 10 COUNT.

  • PERFORM 5-6 REPS

  • MOVE IMMEDIATELY TO THE LAST EXERCISE OF THE CIRCUIT

BODYWEIGHT SUPERMAN

  • PERFORM 12-15 REPS WITH A 2 COUNT PAUSE AT THE AEX

  • REST FOR 120 SECONDS

  • REPEAT ABOVE CIRCUIT FOUR (4) TIMES RESTING BETWEEN EACH SET

WORKOUT f (MITOCHONDRIA):

WEIGHTED LUNGES

  • perform 15-20 reps/LEG

  • REst for 30 SECONDS

  • REPEAT ABOVE SET Four (4) TIMES RESTING BETWEEN EACH SET

  • CAN HOLD DUMBBELLS ALSO

stability ball PUSH UPS

  • PERFORM MOTION 10-15 REPS

  • REST FOR 45-60 SECONDS

  • REPEAT ABOVE SET THREE (3) TIMES RESTING BETWEEN EACH SET

BAND LOW TO HIGH ROTATION

  • perform 10-15 reps/SIDE

  • THROUGHOUT THE SET YOU MAY NEED TO RE-POSITION FEET

  • REST 45-60 SECONDS

  • REPEAT ABOVE SET THREE (3) TIMES RESTING BETWEEN EACH SET

RESISTANCE BAND FLYES

  • PERFORM 25 REPS

  • MAY NEED TO RE-POSITION FEET THROUGHOUT SET

  • REST FOR 45-60 SECONDS

  • REPEAT ABOVE SET THREE (3) TIMES RESTING BETWEEN EACH SET

BAND HIP EXTENSIONS

  • PERFORM 12-15 REPS/LEG

  • REST FOR 45-60 SECONDS

  • REPEAT ABOVE SET FOUR (4) TIMES RESTING BETWEEN EACH SET

SINGLE ARM SWINGS

  • perform FOR 45-60 SEC

  • REST FOR 45-60 SECONDS

  • REPEAT ABOVE SET FOUR (4) TIMES RESTING BETWEEN EACH SET

 

FINISH WORKOUTS WITH CARDIO IN 10-15 MINUTES OF HIGHER INTENSITY INTERVALS - DEPENDING ON YOUR FITNESS LEVEL AND EQUIPMENT SELECT ONE OF THE FOLLOWING FOR 24-28 MINUTES.

CYCLE WORK

THE GOAL HERE IS TO MAINTAIN HEART RATE TO SIT BETWEEN 72-84% 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 0.72 = 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