SAFERSTEIN 4 WEEKS 10.5.20
HERE WE GO…..TIME TO LOWER THE SCALE A BIT, LEAN OUT MORE, AND BUILD ON THE MOMENTUM WE HAVE. FOUR WEEKS OF THIS PROGRAM.
EQUIPMENT NEEDED THIS WEEK:
KETTLEBELLS WITH VARIOUS WEIGHTS
DUMBBELLS WITH VARIOUS WEIGHTS
BARBELL WITH VARIOUS WEIGHTS
TRX
RESISTANCE BANDS
BENCH OR BOX
CABLE COLUMN OR FUNCTIONAL TRAINER
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. VIEW ALL OF THE VIDEOS BEFORE BEGINNING YOUR WORKOUTS. IF YOU HAVE QUESTIONS, EMAIL YOUR TRAINER.
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 -AIRDYNE -ROWING -STEPPER/STAIRS -RUN/JOG/BRISK WALK
-JUMPING JACKS -JUMPING ROPE -MARCHING IN PLACE -LADDER -ROPES
DAY ONE & dAY fIVE
GOBLET Squats
PERFORM 8-10 REPS
Rest for 10 seconds
MOVE IMMEDIATELY TO THE HEX BAR DEADLIFT
HEX OR BARBELL DEADLIFT
COMPLETE 6-10 REPS
REST FOR 10 SECONDS
MOVE IMMEDIATELY TO 1 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 FOR THREE ROUNDS
FLOOR PRESS (DB OR KB)
PERFORM 10-12 REPS
Rest for 10 seconds
MOVE IMMEDIATELY TO THE trx low row
trx low row
COMPLETE 10-12 reps
REST FOR 10 SECONDS
MOVE IMMEDIATELY TO 1 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
dumbbell squat, curl, & press
PERFORM 8-10 REPS
Rest for 10 seconds
MOVE IMMEDIATELY TO resistance band paddleboarding
cable paddleboarding
COMPLETE 12-16 reps
REST FOR 10 SECONDS
MOVE IMMEDIATELY TO 1 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
HOLLOW OUT
PERFORM 20-30 COUNT HOLD
Rest for 10 seconds
MOVE IMMEDIATELY TO back lunge to high knee
Bodyweight back lunge to high knee
COMPLETE 10-12 reps per leg
REST FOR 10 SECONDS
MOVE IMMEDIATELY TO 1 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
DAY TWO & DAY SIX
CARDIO ONLY DAY
30-35 MINUTES OF STEADY STATE CARDIO TODAY
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
DAY THREE
LATERAL STEP UP LUNGES
COMPLETE 10-12 REPS PER LEG
REST FOR 60-75 SECONDS
REPEAT ABOVE SET THREE (3) TIMES RESTING BETWEEN EACH SET
SWIMMER KICKS
PERFORM KICK 10-12 TIMES PER LEG
REST FOR 60-75 SECONDS
REPEAT ABOVE SET THREE (3) TIMES RESTING BETWEEN EACH SET
LOW ROW
PERFORM 12-15 TIMES.
REST FOR 60-75 SECONDS
REPEAT ABOVE SET THREE (3) TIMES RESTING BETWEEN EACH SET
CABLE CHEST PUNCH
LEFT-SIDE 12-15 TIMES
RIGHT-SIDE 12-15 TIMES
REST FOR 60-75 SECONDS
REPEAT ABOVE SET THREE (3) TIMES RESTING BETWEEN EACH SET
LAT PULLDOWN IN PLANK
LEFT-SIDE 12-15 TIMES
RIGHT-SIDE 12-15 TIMES
REST FOR 60-75 SECONDS
REPEAT ABOVE SET THREE (3) TIMES RESTING BETWEEN EACH SET
PLANK CAN BE ON FOEARM IF WRIST IS NOT HAVING THIS….
TRX LEG CURLS
PERFORM 15-2O REPS
REST FOR 60-75 SECONDS
REPEAT ABOVE SET THREE (3) TIMES RESTING BETWEEN EACH SET
CAN SUBSTITUTE WITH STABILITY BALL
TRX FACE PULL
PERFORM 15-2O REPS
REST FOR 60-75 SECONDS
REPEAT ABOVE SET THREE (3) TIMES RESTING BETWEEN EACH SET
FINISH DAY THREE WITH HIGH INTENSITY INTERVAL TRAINING IN 12-15 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 74-91% 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