Nancy P Vacation Guide
WELCOME TO B3'S CUSTOMIZED PROGRAMMING. 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 (3) WORKOUT OPTIONS TO BE DONE ON NON-CONSECUTIVE DAYS.
EQUIPMENT USED THIS WEEK:
TRX
WEIGHTED VEST
KETTLEBELLS
DUMBBELLS
BANDS
STABILITY BALL
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 & DB Front Squats
PERFORM 5-8 REPS IN A squat PATTERN THAT YOU CAN CONTROL
Rest for 10 seconds & MOVE TO NEXT PATTERN
BOX PISTOL SQUAT
PERFORM 5-8 REPS PER LEG
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
vEST & bAND lAT pULLDOWN IN pLANK
PERFORM 5-8 REPS PER ARM
CHANGE COLOR OF BAND OR DISTANCE FROM ANCHOR TO CHALLENGE
Rest for 30-60 seconds
REPEAT PAIRING FOR FIVE ROUNDS, RESTING IN BETWEEN EACH SET
ATOMIC PUSHUPS
PERFORM 5-8 REPS PER SET
Rest for 10 seconds & MOVE TO NEXT PATTERN
trX ONE ARM ROW WITH TWIST
PERFORM 8 reps per side
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 8-12 reps
SWING WITH PURPOSE, NO HALF-ASSING POR FAVOR
MOVE TO NEXT EXERCISE IMMEDIATELY
TRX HAMSTRING CURLS
PERFORM THE MOVEMENT 8-12 reps
MOVE IMMEDIATELY TO THIRD EXERCISE
SLAMBALL CHOPS
over + back = 1 rep perform 8-12 reps/SIDE
REST FOR 60-75 SECONDS
REPEAT ABOVE CIRCUIT FOUR (4) TIMES RESTING BETWEEN EACH SET
DUMBBELL sQUAT/CURL/PRESS
PERFORM MOTION 8-12 TIMES
MOVE TO THE 2ND EXERCISE IMMEDIATELY
BAND SINGLE ARM PUNCH
SEE THE BAND AND ITS LINE OF PULL - NOT RUBBING THE SHOULDER OR ARM
PERFORM 8-12 REPS/ARM
MOVE IMMEDIATELY TO THE LAST EXERCISE OF THE CIRCUIT
BANDED KNEE TUCKS
PLACE HANDS TO SIDE OR UNDER HIPS FOR STABILITY
PERFORM 8-12 REPS
REST FOR 60-75 SECONDS
REPEAT ABOVE CIRCUIT FOUR (4) TIMES RESTING BETWEEN EACH SET
WORKOUT C (MITOCHONDRIA):
Vest Prisoner Squats
perform 25 reps
REst for 30 SECONDS
REPEAT ABOVE SET Four (4) TIMES RESTING BETWEEN EACH SET
stability ball leg curls
PERFORM MOTION 25 REPS
REST FOR 45-60 SECONDS
REPEAT ABOVE SET FOUR (4) TIMES RESTING BETWEEN EACH SET
stability ball push ups
perform 25 reps
THROUGHOUT THE SET YOU MAY NEED TO RE-POSITION ON BALL
REST 45-60 SECONDS
REPEAT ABOVE SET THREE (3) TIMES RESTING BETWEEN EACH SET
TRX LOW ROW
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
BULGARIAN SPLIT SQUATS (VEST OPTIONAL)
LEFT-SIDE 12-15 REPS
RIGHT-SIDE 12-15 REPS
REST FOR 45-60 SECONDS
REPEAT ABOVE SET FOUR (4) TIMES RESTING BETWEEN EACH SET
hOLLOW oUT
perform 10-15 reps
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