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THIS IS A FOUR WEEK PLAN IN WHICH I HAVE THREE DIFFERENT WORKOUTS THAT WILL BE GROUPED TOGETHER BETTER TO ACCOMODATE THE SPRAWLING SPACE OF THE GYM. CONSOLIDATE AND KICK SOME ASS!
EACH WORKOUT HAS A DIFFERENT FOCUS. ONE DAY WILL HAVE A HIGH INTENSITY TOTAL BODY CIRCUIT. ANOTHER DAY WILL FOCUS MORE ON HYPERTROPHY. AND THE THIRD DAY WILL BE A HIGH VOLUME DAY THAT WILL TRAIN THESE THINGS CALLED MITOCHONDRIA (IT IS IMPORTANT TO HELP WITH RECOVERY AND STAMINA). THIS VARIETY SHOULD KEEP THINGS INTERESTING AND LIMIT BOREDOM AS WELL AS LIMIT THE CHANCE FOR A PLATEAU.
EACH WORKOUT SHOWN GETS COMPLETED ONCE PER WEEK.
FIND WEIGHTS THAT YOU CAN CONTROL BUT ARE CHALLENGING TO COMPLETE.
EQUIPMENT NEEDED THIS WEEK:
DUMBBELLS WITH VARIOUS WEIGHTS
KETTLEBELLS
BENCH WITH INCLINE
TIMER AS YOU WILL NEED TO RECORD YOUR WORK TIME & REST INTERVALS
CABLE COLUMN
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
DUMBBELL JUMP Squats
PERFORM SIX (6) REPETITIONS
MOVE IMMEDIATELY TO KETTLEBELL DEADLIFT TO CONTINUE THE CIRCUIT
KETTLEBELL suitcase DEADLIFT
PERFORM SIX (6) REPETITIONS
CAN USE DUMBBELLS INSTEAD IF NEEDED
MOVE IMMEDIATELY TO DUMBBELL SINGLE ARM ROW TO CONTINUE THE CIRCUIT
DUMBBELL SINGLE aRM ROW
PERFORM SIX (6) REPETITIONS PER ARM
MOVE IMMEDIATELY TO DUMBBELL SINGLE ARM PUSH PRESS TO CONTINUE THE CIRCUIT
DUMBBELL SINGLE ARM PUSH PRESS
PERFORM SIX (6) REPETITIONS PER ARM
MOVE IMMEDIATELY TO PITCHER'S STEP UPS TO CONTINUE THE CIRCUIT
PITCHER'S STEP UPS
PERFORM SIX (6) REPETITIONS PER LEG
MOVE IMMEDIATELY TO SCRAPER PUSH UPS TO CONTINUE THE CIRCUIT
SCRAPER PUSH UPS
PERFORM SIX (6) REPETITIONS
MOVE IMMEDIATELY TO LATERAL LUNGES TO CONTINUE THE CIRCUIT
LATERAL LUNGES
PERFORM SIX (6) REPETITIONS PER SIDE
MOVE IMMEDIATELY TO TWO ARM KETTLEBELL SWINGS TO FINISH THE CIRCUIT
KETTLEBELL TWO ARM SWING
PERFORM TWELVE (12) REPETITIONS
STOP!
YOU HAVE COMPLETED THE FIRST ROUND OF THE SPEED CIRCUIT.
COMPLETE 4-6 ROUNDS OF THE CIRCUIT TO COMPLETE THE WORKOUT STARTING BACK AT DUMBBELL JUMP SQUATS.
REST INTERVAL SHOULD BE IDEALLY 1:1 RATIO WITH WORK TIME. INITIALLY, YOU MAY NEED LONGER.
(FOR EXAMPLE - IF THE CIRCUIT TOOK 1:45 TO COMPLETE A ROUND, THEN THE REST INTERVAL BEFORE THE NEXT ROUND SHOULD BE 1:45)
FINISH DAY ONE WITH CARDIO IN 20-24 MINUTES STEADY STATE CARDIO - DEPENDING ON YOUR FITNESS LEVEL AND EQUIPMENT SELECT ONE OF THE FOLLOWING FOR 20-24 MINUTES.
WALK - JOG - CYCLE - ROW - STEPPER - TREADCLIMBER - ELLIPTICAL
THE GOAL HERE IS TO MAINTAIN HEART RATE TO SIT BETWEEN 57-74% 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 0.57 = LOW RANGE OF HEART RATE
EMHR X 0.74 = HIGH RANGE OF HEART RATE
FOCUS ON KEEPING YOUR HEART RATE IN BETWEEN THE LOW AND HIGH HEART RATES
DAY TWO
DAY TWO IS ABOUT HYPERTROPHY. OUR REP RANGE WILL BE IN THE 6-8 RANGE FOR MOST OF THESE MOVEMENT. REST INTERVALS WILL BE SHORTER. YOU SHOULD HAVE A PRETTY SOLID PUMP AFTER THESE LIFTS.
EACH OF THE LIFTS SHOWN BELOW I WANT 4 SETS OF 6-8 REPS. REST INTERVALS NEED TO BE NO LONGER THAN 45 SECONDS BETWEEN SETS. SLOW, CONTROLLED,REPS WITH FULL RANGE OF MOTION IS WHAT WE ARE GOING FOR HERE.
DAY THREE
MITOCHONDRIA - TRANSLATES INTO A HIGH VOLUME DAY. THIS MAY SEEM MONOTONOUS, BUT HANG IN THERE. FOR THE FOLLOWING LIFTS, I WANT 3-4 SETS OF 25 REPS PER MOVEMENT. IT MAY SEEM LIKE YOU DOING A SET THAT LASTS AS LONG AS A TELETHON, BUT JUST SMILE AND ENJOY THE DAY.