Lisa 12.12.20

BE CERTAIN TO READ ALL OF THE EXERCISES BEFORE YOU BEGIN YOUR WORKOUT, AND EMAIL YOUR TRAINER IF YOU HAVE ANY QUESTIONS.

EQUIPMENT NEEDED THIS WEEK:

  • KETTLEBELLS WITH VARIOUS WEIGHTS

  • BARBELL/EARTHQUAKE BAR & RACK

  • PULLUP BAR & BANDS

  • DUMBBELLS WITH VARIOUS WEIGHT

  • MEDBALL FOR SLAMS

  • BROOMSTICK, DOWEL, OR PVC PIPE FOR MOBILITY DAYS

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.

DAY ONE - SQUAT & PRESS DAY

EARTHQUAKE SQUATS

  • PERFORM 8-10 REPS @ a weight you can do for 10-12 reps

  • MOVE IMMEDIATELY TO gOBLET sQUAT

GOBLET SQUATS

  • PERFORM 10-12 REPS WITH A WEIGHT THAT YOU WOULD LIKELY BE ABLE TO DO FOR 15 REPS

  • MOVE IMMEDIATELY TO STEP UPS

PITCHER’S STEP UPS

  • LEFT LEG PERFORM  12-15 REPETITIONS

  • RIGHT LEG PERFORM 12-15 REPETITIONS 

  • STOP. REST 90 SECONDS AND REPEAT UNTIL 3-4 ROUNDS ARE COMPLETED

BARBELL BENCH PRESS

  • PERFORM 8-10 REPS @ a weight you can do 10-12 times

  • USE EARTHQUAKE OR DUMBBELLS

  • MOVE IMMEDIATELY TO DUMBBELL PUSH PRESS

DUAL DUMBBELL/KETTLEBELL PUSH PRESS

  • PERFORM 10-12 REPS WITH A WEIGHT THAT YOU WOULD LIKELY BE ABLE TO DO FOR 15 REPS

  • MOVE IMMEDIATELY TO REAR DELT FLY

REAR DELT FLY

  • USING DUMBBELLS OR BANDS PERFORM  12-15 REPETITIONS

  • STOP. REST 90 SECONDS AND REPEAT UNTIL 3-4 ROUNDS ARE COMPLETED

 

 

 

FINISH DAY ONE WITH CARDIO IN 20-25 MINUTES OF STEADY STATE ON SOMETHING CHALLENGING ON A PIECE OF CARDIO YOU ARE COMFORTABLE WITH

 

DAY TWO - CARDIO DAY

3200M ON ROWER

OR 60-75 MINUTES ON A BIKE

MOBILITY WORK AFTERWARDS

DAY THREE - CIRCUIT DAY :-)

VODKA TWISTS

  • PERFORM 15-20 REPS

  • MOVE IMMEDIATELY TO MEDBALL SLAMS

MEDBALL SLAM

  • PERFORM 12-15 REPS WITH A HEAVIER BALL

  • SORRY CORRUPTED VIDEO - NO DEMO

  • MOVE IMMEDIATELY TO LEG CURLS

STABILITY BALL LEG CURLS

  • PERFORM 15-20 REPS

  • MOVE IMMEDIATELY TO LATERAL BOUNDS

LATERAL BOUNDS OR LUNGES

  • PERFORM 10-12 REPS/SIDE

  • MOVE IMMEDIATELY TO WEIGHTED STEP UPS

DUMBBELL OR kb STEP uPS

  • 8-10 REPS/LEG = 1 SET

  • SHIFT TO BODYWEIGHT WHEN ABSOLUTELY NECESSARY

  • STOP. REST 90 SECONDS AND REPEAT UNTIL 4-5 ROUNDS ARE COMPLETED

 

FINISH WITH MOBILITY WORK. NO CARDIO TODAY

DAY FOUR - STEADY STATE CARDIO

3 OPTIONS:

1. WALK 3-4 MILES

2. ROW 5000M

3. RIDE FOR 8-10 MILES

DAY FIVE - HINGE AND PULL DAY

2 HANDED SWING

PERFORM 8-10 REPS

  • MOVE IMMEDIATELY TO SINGLE LEG DEADLIFT

SINGLE LEG DEADLIFT

  • PERFORM 10-12 REPS/SIDE WITH A WEIGHT THAT YOU WOULD LIKELY BE ABLE TO DO FOR 15 REPS

  • MOVE IMMEDIATELY TO BAND LOW ROW

bAND LOW ROW

  • PERFORM 12-15 REPETITIONS 

  • STOP. REST 90 SECONDS AND REPEAT UNTIL 3-4 ROUNDS ARE COMPLETED

ONE ARM DUMBBELLS ROW

  • PERFORM 8-10 REPS/ARM

  • MOVE IMMEDIATELY TO BAND HORIZONTAL ROW

BAND HORIZONTAL ROW

  • PERFORM 10-12 WITH A TENSION THAT YOU WOULD LIKELY BE ABLE TO DO FOR 15 REPS

  • MOVE IMMEDIATELY TO TABLETOP

TABLETOP

  • PERFORM20-30 SECOND HOLD

  • STOP. REST 90 SECONDS AND REPEAT UNTIL 3-4 ROUNDS ARE COMPLETED

FINISH WITH A 20-30 MINUTE RIDE OR BRISK WALK

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.