Lisa S FEB 9, 2020

ALRIGHT, SECOND WIFEY POO - LET’S GET BACK IN THE SADDLE

IDEALLY, THIS IS A FOUR WORKOUT PER WEEK SITUATION. MON/TUES/THUR/FRI USING WORKOUTS A/B/A/B

IF YOU CAN ONLY GET THREE WORKOUTS IN THEN DO A/B/A WEEKS ONE AND B/A/B WEEK TWO

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)

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                          -STEPPER/STAIRS                      -RUN/JOG/BRISK WALK

-JUMPING JACKS                -JUMPING ROPE                  -MARCHING IN PLACE

         -LADDER                   -ROPES -SHADOWBOXING

 

WORKOUT A

LAT PULL IN PLANK POSITION

  • PERFORM 8 REPS/ARM

  • Rest for 10 seconds

  • CAN USE DUMBBELLS

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 (row/swing/cardio burst) FOR THREE ROUNDS

 

face pulls

  • PERFORM 12 reps - elbows up! 

  • Rest for 10 seconds

MOVE IMMEDIATELY TO THE straight arm pulldowns

 

band str8 arm pulldowns

  • COMPLETE 10-15 reps

  • 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

 

KETTLEBELL PULLOVER

  • PERFORM 8-10 REPS

  • Rest for 10 seconds

MOVE IMMEDIATELY TO FRONT LUNGE

kb/DB front lunge

  • COMPLETE 10-15 reps/SIDE

  • can be a walking lunge if desired:-)

  • 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

 

RACK WALK

  • PERFORM 20-30M WALK, SWITCH HANDS WALK BACK 20-30M 

  • Rest for 10 seconds

MOVE IMMEDIATELY TO RUSSIAN TWISTS

 

 

LEANING PLANK

  • COMPLETE 1 MINUTE HOLD

  • 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

WORKOUT B

KB/DB FLOOR PRESS

  • COMPLETE 8-10 REPS PER SIDE

  • MOVE IMMEDIATELY TO FRONT SQUATS

DB DBL FRONT SQUAT

  • PERFORM 10-12 REPS

  • MOVE IMMEDIATELY TO LATERAL LUNGE

  • WEAR VEST

LATERAL LUNGE

  • PERFORM 8-10 REPS/LEG

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

  • WEAR VEST

DB IPSILATERAL DEADLIFTS

  • PERFORM 6-8 REPS/LEG

  • REST FOR 10 SECONDS

  • MOVE IMMEDIATELY TO ROW

DB ONE-ARM ROW

  • LEFT-SIDE 8-10 TIMES

  • RIGHT-SIDE 8-10 TIMES

  • REST FOR 60 SECONDS

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

REAR DELT FLYES

  • PERFORM 12-15 REPS

  • MOVE TO HOLLOW ROCKS IMMEDIATELY

HOLLOW ROCKS

  • PERFORM 12-15 REPS

  • REST FOR 60 SECONDS

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

 

FINISH WORKOUT B WITH HIGH INTENSITY INTERVAL TRAINING IN 15-17 MINUTE INTERVALS - DEPENDING ON YOUR FITNESS LEVEL AND EQUIPMENT SELECT ONE OF THE FOLLOWING FOR 12-15 MINUTES.

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 74-88% 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  0.88 = HIGH RANGE OF HEART RATE

FOCUS ON KEEPING YOUR HEART RATE IN BETWEEN THE LOW AND HIGH HEART RATES