Lisa Sexauer - 1.23.21

3 WORKOUTS PER WEEK. LESS THAN AN HOUR FOR EACH. LET ME KNOW IF SOMETHING NEEDS MODIFICATION.

 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 WORKOUTS TO BE DONE ON NON-CONSECUTIVE DAYS WITH A DIFFERENT FOCUS EACH WORKOUT.

EQUIPMENT USED THIS WEEK:

  • TRX

  • EARTHQUAKE BAR & PLATES

  • STABILITY BALL

  • WEIGHTED VEST

  • KETTLEBELLS

  • DUMBBELLS

  • BANDS

  • 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 A (STRENGTH DAY):

Vest Bulgarian Split Squats

  • PERFORM 5-8 REPS/leg to a depth you can control

  • WEAR VEST PPPPLEASE 

  • Rest for 10 seconds & MOVE TO NEXT PATTERN

DOuble Dumbbell Renegade row

  • PERFORM 5-8 REPS PER arm 

  • Rest for 30-60 seconds

  • REPEAT PAIRING FOR FIVE ROUNDS, RESTING IN BETWEEN EACH SET

Vest & DB SLDL

  • PERFORM 5-8 reps per leg

  • TRY TO MAINTAIN A SINGLE LEG BALANCE THROUGHOUT

  • Rest for 10 seconds & MOVE TO NEXT PATTERN

FLEX ARM HANG

(BAND ASSIST)

  • PERFORM 1 REPS FOR 20 SECOND HOLD

    Rest for 30-60 seconds

  • REPEAT PAIRING FOR FIVE ROUNDS, RESTING IN BETWEEN EACH SET

SWING

  • PERFORM 15-20 REPS

  • Rest for 10 seconds & MOVE TO NEXT PATTERN

EARTHQUAKE SQUAT

  • PERFORM 8-10 REPS

  • Rest for 30-60 seconds AFTER BOTH SIDES ARE COMPLETED

  • REPEAT PAIRING FOR FIVE ROUNDS, RESTING IN BETWEEN EACH SET

 

 

WORKOUT B (mUSCULAR ENDURANCE):

GIVE THIS A READ PLEASE https://www.bbbwellness.com/blog/b3breaksdownkettlebelldeadliftsandswings-h57fm

TWO HANDED SWINGS

  • PERFORM 10 reps is set 1

  • 9 reps in 2nd set…8 in 3rd…7 in 4th…6 in 5th…all the way to 1 rep in set 10

  • SWING WITH PURPOSE, NO HALF-ASSING POR FAVOR

  • MOVE TO goblet squat after each set of swings IMMEDIATELY

goblet squats

  • PERFORM THE MOVEMENT in the inverse of the swings. Do 1 rep on set 1, then 2 in 2nd set…all the way to 10 reps in the 10th set

  • Minimize rest between sets. Total goal is 55 squats/swings in as quick as possible without sacrificing form :-)

mEDBALL sLAMS

  • SORRY - CORRUPTED VIDEO

  • 12-15 REPS - LET OUT SOME AGGRESSION PLEASE

  • MOVE TO THE 2ND EXERCISE IMMEDIATELY

SB PLANK

  • PERFORM HOLD FOR 45-60 SECONDS

  • MOVE TO THE 3rD EXERCISE IMMEDIATELY

band low row

  • low anchor position

  • PERFORM 8-12 REPS/ARM

  • MOVE IMMEDIATELY TO THE LAST EXERCISE OF THE CIRCUIT

hOLLOW rOCKS

  • PERFORM 12-20 REPS

  • REST FOR 60-75 SECONDS

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

WORKOUT C (MITOCHONDRIA):

Vest lUNGES

  • perform 15-20 reps/LEG

  • REst for 30 SECONDS

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

stability ball PASSING

  • PERFORM MOTION 12-15 REPS

  • REST FOR 45-60 SECONDS

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

push ups

  • perform 15-20 reps

  • REST 45-60 SECONDS

  • WEAR THE VEST PPPPPLEASE

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

TRX FACE PULL

  • PERFORM 15-20 REPS

  • MAY NEED TO RE-POSITION FEET THROUGHOUT SET

  • WEAR THE VEST

  • REST FOR 45-60 SECONDS

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

LEANING PLANK

  • HOLD FOR 45-60SECONDS

  • REST FOR 45-60 SECONDS (WORK:REST 1:1)

  • IF POSSIBLE, WEAR THE VEST

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

COSSACK SQUATS

  • perform FOR 60-90 SEC

  • COUNT REPS

  • KEEP FEET PLANTED, DEPTH TO TOLERANCE

  • 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.

CYCLE WORK

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

DAY SIX and SEVEN

NO WORKOUT TODAY OR TOMORROW. ACCESS TO WEEK TWO WILL BE IN YOUR INBOX SHORTLY. TO ACHIEVE MAXIMUM FITNESS PARTICIPATE IN STEADY CARDIO FOR 30-45 MINUTES DURING THE BREAK.