Married man - Month ONE

Blended bodyweight, barbell and metabolic work over four workouts. 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 FOUR WORKOUTS TO CHALLENGE YOUR FITNESS.

EQUIPMENT NEEDED THIS WEEK:

  • TRX

  • BARBELL

  • PARALLETTES

  • BOX OR BENCH

  • RINGS

  • KETTLEBELLS

  • CHIN UP BARS - FEEL FREE TO IMPROVISE AS NEEDED.

ON YOUR NON TRAINING DAYS, I WOULD SUGGEST SOME MOBILITY WORK AND/OR FOAM ROLLING.

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:

BARBELL BACK SQUAT

COMPLETE 5 SETS AT THE FOLLOWING REP RANGES

1ST SET - 5

2ND SET - 5

3RD SET - 3

4TH SET - 3

5TH SET - 2

PUSH UP PROGRESSIONS

  • PERFORM 15-20 REPS IN A PUSH UP PATTERN THAT YOU CAN CONTROL 

  • Rest for 30 seconds

  • REPEAT SET FOR FOUR ROUNDS, RESTING IN BETWEEN EACH SET

PRISONER SQUATS

  • PERFORM 15-20 REPS TO A DEPTH YOU CAN MAINTAIN ALIGNMENT OF SPINE & KNEES 

  • Rest for 30 seconds

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

RKC PLANK

  • PERFORM 30-60 SECOND HOLD OF PLANK. ENGAGE QUADS, GLUTES, ABS, AND LATS TO MAKE THIS A REAL PLANK

  • Rest for 30 seconds

  • REPEAT SET FOR FOUR ROUNDS, RESTING IN BETWEEN EACH SET

PELVIC TILT

  • COMPLETE 8-12 REPS OF THIS SMALL MOVEMENT THAT HAS BIG POTENTIAL IN UNLOCKING YOUR CORE! 

  • Rest for 30 seconds

  • REPEAT SET FOR FOUR ROUNDS, RESTING IN BETWEEN EACH SET

BACK LUNGE TO HIGH KNEE

  • PERFORM 10-12 REPS PER LEG AND DELIVER A STRONG KNEE TUCK AT THE TOP 

  • Rest for 30 seconds AFTER BOTH SIDES ARE COMPLETED

  • REPEAT SET FOR THREE ROUNDS, RESTING IN BETWEEN EACH SET

sIDE PLANK

  • PERFORM 20-40 SECOND HOLD ON EACH SIDE 

  • Rest for 30 seconds AFTER BOTH SIDES ARE COMPLETED

  • REPEAT SET FOR THREE ROUNDS, RESTING IN BETWEEN EACH SET

 

 

FINISH WORKOUT A WITH CARDIO IN 20-24 MINUTES OF STEADY STATE CARDIO

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

WORKOUT B:

 

BARBELL BENCH PRESS

5 SETS - SET ONE 5 REPS, SET TWO 4 REPS, SET THREE 3 REPS, SET FOUR 3 REPS, SET 5 2 REPS

FLEXED ARM HANG OR CHIN UP

  • HANG FOR A GOAL OF 20-30 SECONDS

  • CHIN UP REP GOAL OF 5

  • REST FOR 60-75 SECONDS

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

BIRDOG

  • PERFORM THE MOVEMENT 8-10 REPS PER SIDE

  • REST FOR 30-45 SECONDS

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

HANGING KNEE RAISE

  • PERFORM THE HANGING TUCK 12-15 TIMES

  • REST FOR 45-60 SECONDS

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

RING ROW/TRX LOW ROW

  • PERFORM MOTION 8-10 TIMES

  • REST FOR 45-60 SECONDS

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

PARALLETTE DIP TO HIP

  • PERFORM A MINI-DIP AND THE EXTEND THE HIPS 12-15 TIMES

  • REST FOR 45-60 SECONDS

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

HOLLOW ROCK

  • ROCK FORWARD AND BACK 12-20 TIMES

  • REST FOR 30-45 SECONDS

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

FINISH WORKOUT B WITH CARDIO IN 10 MINUTES OF HIGH INTENSITY CARDIO BURSTS

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 74-91% 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  0.91 = HIGH RANGE OF HEART RATE

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

WORKOUT C:

 

BARBELL SUMO DEADLIFT

5 X 5 WITH INCREASING LOADS

START @ 75%RM AND BUILD FROM THERE

ROTATIONAL LUNGES

  • 4 SETS OF 20 STEPS (10/LEG)

  • REST FOR 45-60 SECONDS

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

CROSSOVER LUNGES

  • PERFORM MOTION 12 REPS PER SIDE, ALTERNATING WITH EACH REP 

  • REST FOR 45-60 SECONDS

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

TABLETOP

  • HOLD THE TABLETOP WITH FULL HIP EXTENSTION AND FULL ELBOW EXTENSION FOR 15-30 SECONDS

  • REST 45-60 SECONDS

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

DIP

  • PERFORM MOTION 5 TO 8 TIMES

  • MAY NEED TO USE BENCH DIP OPTION

  • REST FOR 45-60 SECONDS

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

LATERAL LUNGE

  • LEFT-SIDE 12-15 TIMES

  • RIGHT-SIDE 12-15 TIMES

  • REST FOR 45-60 SECONDS

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

HOLLOW OUT HOLD

  • SINGLE REP SET FOR A TIMED HOLD IN PERFECT FORM

  • FIND THE CORRECT STARTING POINT FOR YOU.

  • REST FOR 60 SECONDS

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

 

FINISH WORKOUT C WITH CARDIO IN 20-24 MINUTES OF STEADY STATE CARDIO

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

WORKOUT D:

HERE IS THE CONDITIONER! gRAB A 53LB KETTLEBELL, A JUMP ROPE, AND A CLOCK.

SWING THE BELL 10 TIMES, SKIP THE ROPE 100 TIMES, DO 10 PUSH UPS = 1 ROUND

COMPLETE 10 ROUNDS IN LESS THAN 30 MINUTES.

KEEP TRACK OF YOUR TIME