Lisa S - New DIgs, Let’s roll!
The goal here is to get two workouts per week in. Do not put the pressure on to get three+ in as you are unpacking, renovating, and getting used to the new normal.
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 TWO WORKOUTS TO BE DONE ON NON-CONSECUTIVE DAYS.
EQUIPMENT USED THIS WEEK:
TRX
WEIGHTED VEST
KETTLEBELLS
DUMBBELLS
BANDS
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 A (STRENGTH DAY):
Vest Bulgarian Split Squats
PERFORM 5-8 REPS/leg to a depth you can control
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
single arm dumbbell jerk
PERFORM 5-8 REPS PER ARM
Rest for 30-60 seconds
REPEAT PAIRING FOR FIVE ROUNDS, RESTING IN BETWEEN EACH SET
SWING
PERFORM 15-20 REPS
CAN USE DUMBBELL OR KB
Rest for 10 seconds & MOVE TO NEXT PATTERN
KB or DB windmill
PERFORM 10-12 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 :-)
lateral lunges
over + back = 1 rep perform 8-12 reps/SIDE
MOVE TO THE 2ND EXERCISE IMMEDIATELY
band lateral raise
PERFORM MOTION 8-12 TIMES
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 8 REPS CLOCKWISE & CCLOCK
REST FOR 60-75 SECONDS
REPEAT ABOVE CIRCUIT FOUR (4) TIMES RESTING BETWEEN EACH SET
WORKOUT C (MITOCHONDRIA):
Vest
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
REPEAT ABOVE SET THREE (3) TIMES RESTING BETWEEN EACH SET
TRX FACE PULL
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
LEANING PLANK
HOLD FOR 45-60SECONDS
REST FOR 45-60 SECONDS (WORK:REST 1:1)
REPEAT ABOVE SET FOUR (4) TIMES RESTING BETWEEN EACH SET
WALKING LUNGES W ROTATION
perform FOR 60-90 SEC
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