Story Transcript
NEW AND IMPROVED WITH INTERACTIVE VIDEOS ON DEMAND
THE ULTIMATE SUPERHERO
ATHLETE
8 W E E K F U L L B O D Y AT H L E T I C P R O G R A M
CONDTIONING - EXPLOSION - POWER
2020 PROJECT SUPERHERO FITNESS LLC, ALL RIGHTS REVERSED
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#PROJECTSUPERHERO WHO ARE WE? PROJECT SUPERHERO IG
PROJECT SUPERHERO FIT YOUTUBE www.projectsuperherofit.com
Introduction : Meet, John and Krystle, WE ARE PROJECT SUPERHERO FIT! PROJECT SUPERHERO FIT is a brand
that believes in GREATNESS. Greatness, first starts with a mindset. We all possess a SUPER POWER and that is our MIND. Everything in your life begins with a mindset. Achieving greatness starts with YOU and your MINDSET. Greatness has no peak. Have you ever heard any successful person say, “I am good enough”? NO, because getting better is always a quest. There is always room to get better. EXCELLENCE does not happen overnight but only in your daily habits and routines. Once you train your mind the BODY will follow. Our brand hopes to inspire and motivate others to find GREATNESS within and become your own SUPERHERO.
“ALL ENERGY IS CONTAGIOUS ”
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PROJECT SUPERHERO FIT PROGRAM OUTLINE:
WE BELIEVE THAT TRAINING IS ABOUT TWO THINGS, BETTERING YOUR HEALTH AND BEING ABLE TO PERFORM AT A HIGH LEVEL.
“IF YOU HAVE A BODY, YOU’RE AN ATHLETE”
STUDIES HAVE SHOWN THAT RESISTANCE AND PLYOMETRIC TRAINING CAN PROMOTE BONE HEALTH, JOINT HEALTH, MOBILITY, AND FLEXIBILITY. AS YOUR BODY AGES, YOUR BONE DENSITY DECREASES. THEREFORE, RESISTANCE TRAINING CAN SLOW THAT PROCESS TREMEDOUSLY. ESPECIALLY, PLYOMETRICS. NOT ONLY DOES ATHLETIC TRAINING PROMOTE BONE HEALTH BUT YOUR OVERALL LOOK AND FEEL AS WELL. THERE ARE OTHER COUNTLESS BENEFITS TRAINING LIKE AN ATHLETE CAN PROVIDE. OUR PROGRAM ALSO INCLUDES A HYBRID MIX OF HIIT (HIGH INTENSITY INTERVAL TRAINING). HIIT BENEFITS: • •
• • • •
TIME EFFICIENT BURNS 25 TO 30% MORE CALORIES THAN DOING STEADY STATE CARDIO BURNS CALORIES WHILE IN THE BODY IS IN THE “RECOVERY STATE” IMPROVES YOUR CARDIOVASCULAR HEALTH AND BREATHING. ALLOWS YOU TO BURN FAT WHILE MAINTAINING MUSCLE THE MOVEMENTS WILL KEEP YOUR BODY FUNCTIONAL AND ABLE TO PERFORM.
PLYOMETRICS— also known as jump training or plyos, are exercises in which muscles exert maximum force in short intervals of time, with the goal of increasing power (speed-strength). LOAD & EXPLODE— The load and explode exercise concept consist of completing an exercise
for repetitions, usually with moderate or heavy weight to load up the target muscle. Then follow that movement with an explosive exercise that works the same muscle groups, usually for a time interval to create those explosive fast twitch muscles.
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THE PROGRAM: * 8 weeks (3 phases) * PHASE 1 (CONDITIONING), PHASE 2 (EXPLOSION), PHASE 3 STRENGTH/POWER 4 BODY SPLIT DAYS PLYO AND CORE DAYS (PLYO and CORE MAY BE INCLUDED IN BODY SPLITS AS WELL) HIIT WILL BE INCLUDED ON MULTIPLE DAYS AND PHASES 1 CARDIO (HIIT & SUICIDE DRILLS) 1 REST DAY
REQUIRED EQUIPMENT •
DUMBBELLS:
Try to obtain some small and medium size dumbbells for your home if you do not
have access to a gym. The more weighted options the better it will allow you to progressively overload (increase resistance and help your muscle adapt and grow). If you are home without equipment, creativity is needed here. Example: can foods, water bottles, back pack, books. •
RESISTANCE BANDS: Resistance bands will be used with many of these workouts. They are suitable for any fitness level. They are also great for adding resistance during the HIIT/PLYO routines. There are many different brands out there on the market for sale. Here are a few that we have purchased in the past.
Resistance bands: click here
* Having access to a gym and gym equipment would be ideal but all workouts will be demonstrated for either an at home or gym environment *
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WEIGHT VS. MUSCLE: There is a common expression, “muscle weighs more than fat.” Here’s how to make sense of this concept as it applies to helping you get to that size you want. Basically, what this statement means is that a pound of lean muscle is more dense than a pound of pure fat, and therefore the muscle occupies less space than fat. To see this clearly, compare one pound of the leanest steak you can find to one pound (4 sticks) of butter. You can see that the steak (muscle) takes up less space than the butter (fat). Therefore, you would need more ounces of steak than butter in order to take up equal amounts of space. This illustrates how muscle weighs more than fat. Use the of a woman weighing 160 pounds, her weight can stay the same - but as her body fat percentage decreased, her muscle mass can increase. Since a pound of muscle takes up a smaller space than a pound of fat, she could weigh the same while taking up less space. What this shows it that although she didn’t lose a pound on the scale, she reduced her body fat and therefore reduced her size. It’s important to understand that even without losing any pounds (or even with gaining a few) on the scale, that you can still become smaller (leaner) by increasing muscle mass and decreasing body fat and retained water.
Several factors cause your body weight to fluctuate throughout the day, including: • The amount of food you eat
• How frequently you eat • Water intake • Amount of exercise in your day
• Soft drinks and foods that retain water under the skin • Stress levels • Perspiration from exercising • Time between bathroom trips.
TRACK YOUR PROGRESS •
TAKE A BEFORE PICTURE ON DAY 1, AND AFTER ON THE LAST DAY OF THE PROGRAM. (IF YOU WOULD LIKE TO TAKE THEM THROUHOUT THAT’S OK AS WELL BUT THE BIGGEST DIFFERENCE WILL BE FROM DAY 1 TO THE LAST DAY OF THE PROGRAM)
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HOW YOU LOOK AND FEEL (MEASUREMENTS OR CHANGING CLOTHES SIZES BEFORE AND AFTER)
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HAVE A BODY COMPOSITION SCAN BEFORE AND AFTER. (FIND A LOCAL FACILITY WITH A BODY SCAN MACHINE OR DEVICE AND REQUEST A SCAN)
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COUNT YOUR CALORIES! HERE’S AN EASY WEBSITE TO HELP CALCULATE YOUR CALORIES CLICK HERE
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AFTER CALCULATE CALORIES USE THIS WESITE TO HELP CALCULATE YOUR MACROS (PROTIENS, FATS, AND CARBS IN YOUR DIET) AND YOUR CALORIES AND WHAT YOUR IDEAL CALORIE INTAKE SHOULD BE FOR YOUR GOALS CLICK HERE
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DO NOT HESISITATE TO CONTACT US WITH ANY QUESTIONS!
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BODY TYPE: Ectomorph, Endomorph, or Mesomorph?
Ectomorph This body type is typically a small guy or girl with lean muscle and small joints. Ectomorphs have a hard time gaining weight and muscle. This is the type who, no matter what they eat, seem to never get fat. A very large amount of calories are needed to gain weight . Characteristics: • Small frame • Fast metabolism • Difficulty gaining weight
Endomorph This typically is a soft and round body prone to accumulate excess body fat. For endomorphs, if you want a lean physique, you need to work extra hard for it. Characteristics: • Roundness • Higher body fat percentages • Large appetite • Less muscle definition
Mesomorph Typical for this body type is a hard, muscular body. Gaining muscle and reducing excess fat is easier for mesomorphs. These tend to be the people with the “perfect” bodies who excel and dominate in sports. Characteristics: • Heavy (“big”) bones • Typical athletic look • Broad shoulders • Quicker muscle gain and fat loss
WHICH ONE ARE YOU?
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SMART FOOD OPTIONS: Protein (chicken, LEAN steak, or Turkey burger, Salmon, Tuna fish) if VEGAN, google “VEGAN PROTIEN SOURCES”) NO FRYING!!!!!
Beans Black beans, Pinto beans, chick peas, etc….Great source of plant protein Vegetables • Brussel sprouts • Asparagus • Broccoli • Fresh green beans • Spinach • Kale • Carrots • Corn
CARBS (huge factor in weight gain and loss)
Wheat bread (try to limit to 2 slices per day) Sweet potatoes (we usually slice them and bake them or poke holes all over and place in microwave for 7 to 8 minutes, let cool, peel and eat) Brown rice Quinoa (best boiled) Breakfast: (natural oatmeal, eggs/egg whites, grapefruit, spinach, and fruit, rice cake with peanut butter, avocado on toast, fruit) (Vegan: substitute eggs/egg whites with a vegan product)
Best Sources of Fat: • • • •
Nuts (limit to 1 serving per day) Peanut butter (as long as it does not contain hydrogenated oils) All other fat should come as a by-product of your carbohydrate and protein intake. Avocado
TIPS: • •
• •
AGAIN, NO FRYING!! If you are looking to tighten tone and drop fat you need to be in a “Caloric deficit” (burning more calories than you consume) If you are looking add muscle or maintain you need to be in a “Caloric Surplus” (consuming more CLEAN calories than your body is burning to add gain muscle mass) Prep meals the week. Do NOT eat after 10 pm.
• • • • •
Nuts (preferably almonds ALWAYS unsalted) Fruits (Pineapples, mangos, Watermelon, cherries, kiwi, strawberry, grapes, bananas, apples…etc) Grab and go veggies Publix, 7/11, or any grocery store (limit the dressings) Peanut butter on wheat bread w/ banana slices. Avocado spread on rice cakes
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Snacks:
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SUPPLEMENTS:
* Disclaimer: This is only a recommendation, use supplements at your own risk *
Protein: are essential nutrients for the human body. They are one of the building blocks of body tissue and can also serve as a fuel source. The main ingredient in building muscle tissue.
(for the best results consume a protein supplement in addition to the protein intake from your natural food source and your meals)
BCAA: A branched-chain amino acid (BCAA) is an amino acid Most current protein supplements usually include BCAAs (read the labels before you purchase). BCAA assist in muscle growth, repair, helps with soreness, and can be consumed before, during or after a workout.
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WORKOUT SUMMARY: SAFETY: THIS IS NOT A SPRINT, IT’S A MARATHON. DAILY ROUTINES AND HABITS CREATE EXCELLENCE, SO TAKE YOUR TIME. GO AT YOUR OWN PACE AND FITNESS LEVEL. YOU HAVE BEEN GIVEN A SET NUMBER OF REPITIONS BUT IF NEED BE, ADJUST THEM TO YOUR COMFORT LEVEL. ENSURE THAT YOU WARM-UP AND STRETCH PRIOR TO ATTEMPTING ANY OF THESE ROUTINES OR EXERCISES. IF YOU DO NOT HAVE YOUR OWN STRETCHING ROUTINE, SEE OUR WARM UP ROUTINE DEMONSTRATION BELOW.
GO AT YOUR OWN PACE! DO NOT SACRIFICE YOUR TECHNIQUE OR FORM TRYING TO LIFT TOO MUCH WEIGHT OR FOR INTENSITY! AS THE WEEKS GO, ENUSRE THAT YOU ARE PROGRESSIVELY OVERLOADING (ADDING MORE RESISTENCE OR WEIGHT EACH WEEK, IN ORDER TO CREATE ADAPTION IN YOUR BODY TO MAXIMIZE GROWTH AND RESULTS)
ALL WORKOUTS ARE LABELED AND ARRANGED FOR YOU TO FOLLOW ALONG FROM DAY ONE TO THE LAST DAY. THE NUMBER OF SETS AND REPITIONS WILL ALL BE LABELED. THERE IS
ALSO DEMO VIDEOS (CLICK ON THE EXERCISE TO SEE VIDEOS) TO FOLLOW AS WELL. ENSURE THAT YOU PAY ATTENTION TO THE “LEGEND” CHART TO ENSURE THAT YOU ARE USING THE CORRECT EQUIPMENT AND FORMAT. IF YOU DO NOT HAVE GOOD BALANCE, TECHNIQUE, FORM OR COORIDATION, BE PATIENT AND IT WILL GET BETTER AS YOU CONTINUE TO WORK.
DO NOT CHASE PERFECTION, CHASE PROGRESS!
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TRAINING LAYOUT *8 WEEK LAYOUT* PHASE 1: CONDITIONING
WEEK
MON
TUE
WED
THURS
FRI
SAT
SUN
1-3
UPPER BODY
BACK/ LEGS
FULL BODY
UPPER BODY
BACK/ LEGS
CARDIO HIIT
REST DAY
PHASE 2: EXPLOSION (MOST ATHLETIC PHASE)
WEEK
MON
TUE
WED
THURS
FRI
SAT
SUN
4-6
UPPER BODY
BACK/ LEGS
FULL BODY
UPPER BODY
BACK/ LEGS
CARDIO HIIT
REST DAY
PHASE 3: STRENGTH/POWER
WEEK
MON
TUE
WED
THURS
FRI
SAT
SUN
7-8
UPPER BODY
BACK/ LEGS
FULL BODY
UPPER BODY
BACK/ LEGS
CARDIO HIIT
REST DAY
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WEEK
1
2
3 4
5
6 7
8
TRAINING CALENDAR MON
TUE
WED
THURS
FRI
SATUR- SUNDAY DAY
UPPER BODY
BACK/ LEGS
FULL BODY
UPPER BODY
BACK/ LEGS
CARDIO HIIT
REST DAY
UPPER BODY
BACK/ LEGS
FULL BODY
UPPER BODY
BACK/ LEGS
CARDIO HIIT
REST DAY
UPPER BODY
BACK/ LEGS
FULL BODY
UPPER BODY
BACK/ LEGS
CARDIO HIIT
REST DAY
UPPER BODY
BACK/ LEGS
FULL BODY
UPPER BODY
BACK/ LEGS
CARDIO HIIT
REST DAY
UPPER BODY
BACK/ LEGS
FULL BODY
UPPER BODY
BACK/ LEGS
CARDIO HIIT
REST DAY
UPPER BODY
BACK/ LEGS
FULL BODY
UPPER BODY
BACK/ LEGS
CARDIO HIIT
REST DAY
UPPER BODY
BACK/ LEGS
FULL BODY
UPPER BODY
BACK/ LEGS
CARDIO
REST DAY
UPPER BODY
BACK/ LEGS
FULL BODY
UPPER BODY
BACK/ LEGS
CARDIO
REST DAY
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TRAINING LEGEND DB
DUMBBELLS
RB
RESISTANCE BAND
SA
SINGLE ARM
SL
SINGLE LEG
RDL
ROMANIAN DEADLIFT
AMRAP
AS MANY ROUNDS AS POSSIBLE
HIIT
HIGH INTENSITY INTERVAL TRAINING
SUPERSET
COMPLETING TWO EXERCISES BACK TO BACK BEFORE RESTING
* AGAIN, WE CANNOT STRESS ENOUGH, GO
AT YOUR OWN PACE AND
COMFORT LEVEL. THIS IS NOT A SPRINT, IT’S A MARATHON OF PATIENCE AND PROPER TECHNIQUE. WE WANT YOU PROGRESS PROPERLY AND GROW. WRONG TECHNIQUE AND CAUSE INJURY AND MINIMIZE YOUR RESULTS AS WELL.* * COMPLETE THE NUMBER OF REPS BUT IF NEED BE, ADJUST THEM TO YOUR COMFORT LEVEL. ENSURE THAT YOU PUSH YOURSELF AND GIVE YOURSELF A CHALLENGE IN ORDER TO PROGRESS. ENSURE THAT YOU ARE ABLE TO COMPLETE THE PROPER TECHNIQUE DURING EACH MOVEMENT. NEVER SACRIFICE TECHNIQUE FOR WEIGHT OR RESISTENCE LEVEL.*
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WARM UP/STRETCHING: WARMING UP AND STRETCHING ARE VITAL. DO NOT SKIP THIS PRIOR TO ANY MOVEMENT OR START OF ANY EXERCISES. ARRANGED BELOW IS A QUICK 10-15 MINUTE STRETCHING ROUTINE TO GIVE YOUR ENTIRE BODY A GOOD STRETCH AND GET YOUR MUSCLES WARMED UP AND LOOSE. ALSO THIS ROUTINE WILL GET YOUR HEART RATE GOING JUST A LITTLE TO GET YOUR “SUPERHERO JUICE” (BLOOD) FLOWING! * ALSO STRETCHING ON REST DAYS CAN ALSO BE VITAL TO HELP RECOVERY AND INCREASE FLEXIBILITY AND MOBILITY.
CLICK THE EXERCISE OR MOVEMENT TO SEE A
MOVEMENT
DEMO
SETS
REPS/TIME
JUMPING JACKS
1
20-30
“SUPERHERO” LUNGES
4 (TWO EACH WAY)
HOLD 15-20 SECS
SQUAT HIP OPENER (GROIN STRETCH)
1
HOLD 15-20 SECS
1 EACH WAY
HOLD 15-20 SECS
SIX SIDE TO SIDE LUNGES
1 SET
6
10 SIDE TO SIDE OVER THE HEAD REACHES
1 SET
10
2 INCH WORMS AND PUMP YOUR CALVES (8 PUMPS) AT THE BOTTOM OF THE INCH WORM
2
2
BIG BACKWARD ARM CIRCLES (BOTH AT THE SAME TIME)
5 FRONT 5 BACK
10
ARM PULL ACROSS THE BODY
1 EACH WAY
HOLD 15-20 SECS
OVERHEAD ARM PULLS
1 EACH WAY
HOLD 15-20 SECS
15 HIGH KNEES/15 BUTT KICKS
1
15 EACH
4 REVERSE LUNGES
1
4 EACH
• • •
BEND OVER AND HANG HANDS DOWN THE MIDDLE BEND OVER AND GRAB RIGHT ANKLE BEND OVER AND GRAB LEFT ANKLE
4 BURPEES
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PHASE 1 WEEKS 1-3
CONDITIONING LEGEND DB
DUMBBELLS
RB
RESISTANCE BAND
SA
SINGLE ARM
SL
SINGLE LEG
RDL
ROMANIAN DEADLIFT
AMRAP
AS MANY ROUNDS AS POSSIBLE
HIIT
HIGH INTENSITY INTERVAL TRAINING
SUPERSET
COMPLETING TWO EXERCISES BACK TO BACK BEFORE RESTING
* EXERCISES ARE DEMOSTRATED FOR GYM AND AT HOME WORKOUTS
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PHASE 1
DAY 1 – UPPER BODY MOVEMENT
SUPERSET
SUPERSET
SETS
REPS
WEEK 1 WEEK 2 WEEK 3 REST 10
LATERAL SIDE TO SIDE 2XPUSH UPS
4
*THE ENTIRE MOVEMENT IS 1 REP ALL THREE WEEKS
12
15
(30 TOTAL (24 TOTAL PUSH UPS) PUSH UPS)
DECLINE DB CHEST PRESS
12
15
20
RB STANDING OVERHEAD PRESS
15
20
25
15
20
25
ABS/CORE
3
RB FRONT RAISE SA/SL OPPOSITE JACK KNIFE
3
30-60 SECS
30-60 SECS
30 EACH 30 EACH 30 EACH 30-60 SIDE SIDE SIDE SECS
* REMEMBER SUPERSET MOVEMENTS ARE GROUPED TOGETHER BACK TO BACK PRIOR TO YOUR REST PERIOD. ENSURE THAT YOU ARE USING A COMFORTABLE WEIGHT SO YOU DO NOT SACRIFICE FORM AND RISK INJURY.
HIIT: MOVEMENT
ROUNDS
WORK
REST
3
40 SECS
20 SECS
1. PLANK UP DOWNS 2. INCH WORM 2X PUSH 3. HIGH PLANK SHOULDER TAP KNEE TAP * COMPLETE MOVEMENT 1, 2, 3 IN ORDER AND THAT WILL COMPLETE ROUND 1. REST 30-60 SECS BETWEEN ROUNDS.
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PHASE 1
DAY 2 – BACK/LOWER BODY MOVEMENT
SUPERSET
SETS
DB BENT OVER ROWS
REPS
WEEK 1 WEEK 2 WEEK 3 REST 15
15
15-20
DB SQUAT UP RIGHT UPRIGHT ROW
12
15
15-30
DB GOBLET SQUATS
20
20
20
20
20
30
15
20
25
SUPERSET
4
3
RB GOOD MORNINGS RB SQUAT JUMPS
4
30-60 SECS
30-60 SECS
30-60 SECS
* REMEMBER SUPERSET MOVEMENTS ARE GROUPED TOGETHER BACK TO BACK PRIOR TO YOUR REST PERIOD. ENSURE THAT YOU ARE USING A COMFORTABLE WEIGHT TO NOT SACRIFICE FORM AND RISK INJURY.
HIIT: MOVEMENT
ROUNDS
WORK
REST
3
40 SECS
20 SECS
1. 2 PULSE SQUATS INTO 2 JUMPS 2. BEAR CRAWL FOOT SHUFFLE 3. HINGE LUNGES (EACH SIDE) * COMPLETE MOVEMENT 1, 2, 3 IN ORDER AND THAT WILL COMPLETE ROUND 1. REST 30-60 SECS BETWEEN ROUNDS. ADD BOOTY BANDS TO ALL POSSIBLE EXERCISES TO INCREASE THE INTENSITY AND BURN.
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PHASE 1
DAY 3 – FULL BODY MOVEMENT
SETS
RB SQUAT PRESS
REPS
WEEK 1 WEEK 2 WEEK 3 REST
15
20
30
RB DEADBUG STARS
20
20
30
SKIER SQUATS
12
15
15
12
16
16
15
20
20
SUPERSET
SUPERSET
4
3
REVERSE CURL PRESS
*CRAWL ABOUT 68 FEET*
LATERAL BEAR CRAWLS
3
30-60 SECS 30-60 SECS 30-60 SECS
* REMEMBER SUPERSET MOVEMENTS ARE GROUPED TOGETHER BACK TO BACK PRIOR TO YOUR REST PERIOD. ENSURE THAT YOU ARE USING A COMFORTABLE WEIGHT TO NOT SACRIFICE FORM AND RISK INJURY.
HIIT: MOVEMENT
ROUNDS
WORK
REST
3
40 SECS
20 SECS
1. BEAR CRAWL EXT. INTO CRAB STANCE KNEE DRIVES 2. INCH WORM INTO SQUAT JUMP
3. PLANK BIRDDOGS
* COMPLETE MOVEMENT 1, 2, 3 IN ORDER AND THAT WILL COMPLETE ROUND 1. REST 30-60 SECS BETWEEN ROUNDS. ADD BOOTY BANDS TO ALL POSSIBLE EXERCISES TO INCREASE THE INTENSITY AND BURN.
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PHASE 1
DAY 4 – UPPER BODY MOVEMENT
SETS
HANDS UP PUSH UPS
SUPERSET
SUPERSET
REPS
WEEK 1 WEEK 2 WEEK 3 REST
10
15
20
12
15
20
30-60 SECS
4
DB DECLINE CHEST PRESS TO CLOSE GRIP COMBO
KNEELING ISO ARNOLD PRESS
3
DB ISO HOLD LATERAL/FONT RAISES
RB TRICEP EXSTENSIONS
4
10 EACH 12 EACH ARM ARM
15
EACH ARM
8
10
12
20
20
30
30-60 SECS
30-60 SECS
* REMEMBER SUPERSET MOVEMENTS ARE GROUPED TOGETHER BACK TO BACK PRIOR TO YOUR REST PERIOD. ENSURE THAT YOU ARE USING A COMFORTABLE WEIGHT TO NOT SACRIFICE FORM AND RISK INJURY.
HIIT: MOVEMENT
ROUNDS
WORK
REST
3
40 SECS
20 SECS
1. IN AND OUT PUSH UPS 2. WALL SIT RB JABS 3. RB LANDMINE SHOULDERS * COMPLETE MOVEMENT 1, 2, 3 IN ORDER AND THAT WILL COMPLETE ROUND 1. REST 30-60 SECS BETWEEN ROUNDS. ADD BOOTY BANDS TO ALL POSSIBLE EXERCISES TO INCREASE THE INTENSITY AND BURN.
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PHASE 1
DAY 5 – BACK/LOWER BODY MOVEMENT
SETS
DB DELT FLYS
4
SUPERSET DB RDL INTO BENT OVER ROW
SUPERSET
SUPERSET
KICK STAND SQUATS
REPS
WEEK 1 WEEK 2 WEEK 3 REST
10
10
12
12
15
15
10
4
DB KETTLE BELL SWINGS
DB FRONT SQUATS
3
SIDE LUNGE/ REVERSE LUNGE CURL PRESS
DEMO 1 DEMO 2
15
30-60 SECS
20
EACH SIDE
EACH SIDE
EACH SIDE
12
15
20
15
20
20
10 (5) EACH 12 (6) EACH LEG
LEG
16 (8-10)
30-60 SECS 30-60 SECS
EACH LEG
HIIT: MOVEMENT
ROUNDS
WORK
REST
3
40 SECS
20 SECS
1. GET DOWN GET UP JUMPS 2. CURTSEY INTO SIDE LUNGE 3. SIDE LUNGE INTO SQUAT JUMPS * COMPLETE MOVEMENT 1, 2, 3 IN ORDER AND THAT WILL COMPLETE ROUND 1. REST 30-60 SECS BETWEEN ROUNDS. ADD BOOTY BANDS TO ALL POSSIBLE EXERCISES TO INCREASE THE INTENSITY AND BURN.
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PHASE 1
DAY 6 – CONDITIONING NOW ITS TIME TO GET THAT HEART RATE UP AND WORK ON OUR CARDIO-VASCULAR SYSTEM! TODAY IS GOING TO BE DEDICATED TO A CARDIO BASED HIIT SESSION. THERE WILL BE 7 GROUPS OF EXERCISES AND 2 MOVEMENTS PER GROUP (14 TOTAL MOVEMENTS). ENSURE THAT YOU COMPLETE THE ENTIRE WARM UP ROUTINE PRIOR TO ENGAGING IN THESE MOVEMENTS. ALWAYS PRACTICE TECHNIQUE OVER QUANITY. THE GOAL IS ALWAYS TECHNIQUE OVER QUANITY. TO SEE A DEMONSTRATION OF THE MOVE JUST CLICK ON THE MOVEMENT.
HIIT:
HIGH INTENSITY INTERVAL TRAINING
HIIT CONDITIONING DAY: 2 ROUNDS WORK TIME: 40s REST TIME: 20s (ADJUST THE WORK AND REST TIME ACCORDING TO YOUR FITNESS LEVEL) 1 MINUTE OF BETWEEN ROUNDS
1. A) 2 PUSH UPS INTO JUMP
B) IN AND OUT PUSH UPS
2. A) 2 POGOS AND PLYO LUNGE
B) DEFENSIVE SLIDES
3. A) SCISSOR TOE TAPS UP AND BACK
B) JUMP FORWARD AND BACK PEDAL
4. A) PROGRESSIVE PLANK TUCKS INTO JUMPS
B) BICYCLE ABS
5. A) PRISONER HIGH KNEES
B) 2X JAB 2X UPPERCUT SPRAWL
6. A) CROSSOVER JUMPS OVER DB
B) V-SIT V-UPS WITH HANDS BEHIND
7. A) MOUNTAIN CLIMBERS
B) LOW PLANK HOLD
* TIP: FOR BEST RESULTS USE AN INTERVAL TIMER APP FOR THE MOST ACCURATE TIME INTERVALS WHILE ENGAGED IN THIS ROUTINE. DURING WORK TIME, GIVE MAXIMUM EFFORT AND DURING REST TIME FOCUS ON YOUR BREATHING PATTERN AND REST. THE TIME INTERVAL CAN BE ADJUSTED ACCORDING TO YOUR FITNESS LEVEL.
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PHASE 1
DAY 7 – REST DAY NOW ITS TIME TO RECOVER. RECOVERY IS VITAL AND IMPORTANT FOR YOUR BODY. YES, IT IS GREAT TO WORKOUTM, MOVE DAILY, AND BE ACTIVE BUT RECOVERY IS A PART OF BEING GREAT AS WELL. REST AND RECOVERY NOT ONLY ALLOW YOU MUCH NEEDED REST, IT ALSO ALLOWS YOUR MUSCLES TO REPAIR AND BE READY TO GO ON THE FOLLOWING WEEK. REST DAYS SHOULD BE TAKEN JUST AS SERIOUS AS YOUR MOVEMENT DAYS. IF YOU HAVE ANY ELMENTS USE THE R.I.C.E. TECHNIQUE ON RECOVERY DAYS.
R – REST
I – ICE C – COMPRESSION E – ELEVATION UTILIIZE THESE REST DAYS TO CONTINUE YOUR MOBILITY AND FLEXIBILITY BY STRETCHING. STRETCHING WILL NOT ONLY PROMOTE MOBILITY AND FLEXIBILITY BUT ALSO CONTRIBUTE TO PREVENTING INJURY AND SORENESS AS WELL.
* TIP: THERE ARE MANY YOGA ROUTINES ON YOUTUBE FOR ALL FITNESS LEVELS. YOGA IS NOT ONLY GREAT FOR YOUR MUSCLES AND BODY ITS ALSO GREAT FOR YOUR MIND AS WELL. YOUR MOBILITY AND FLEXIBILITY WILL IMPROVE AS WELL. INCORPORATING YOGA CAN BENEFIT YOU TREDMENOUSLY.
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PHASE 2 WEEKS 4-6 (MOST ATHLETIC PHASE)
EXPLOSION LEGEND DB
DUMBBELLS
RB
RESISTANCE BAND
SA
SINGLE ARM
SL
SINGLE LEG
RDL
ROMANIAN DEADLIFT
AMRAP
AS MANY ROUNDS AS POSSIBLE
HIIT
HIGH INTENSITY INTERVAL TRAINING
SUPERSET
COMPLETING TWO EXERCISES BACK TO BACK BEFORE RESTING
* EXERCISES ARE DEMOSTRATED FOR GYM AND AT HOME WORKOUTS
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PHASE 2
DAY 1 – UPPER BODY MOVEMENT
SUPERSET
SETS
PUSH UPS ON DB AND OFF COMBO
3
2 PUSH UP EXPLODE INTO BEAR
SUPERSET
SUPERSET
DB FRONT LUNGE LATERAL/FRONT RAISE COMBO
3
STANDING SHOULDER PRESS
HALO PRESS OUTS
3
UNDERHAND DB CROSS RAISES
REPS
WEEK 1 WEEK 2 WEEK 3 REST
10
12
12
10
10
12
10 (5) EACH
12 (6) EACH
16 (8) EACH
LEG
LEG
LEG
12
15
20
12
15
15
12
16
20
30-60 SECS 30-60 SECS 30-60 SECS
HIIT: MOVEMENT
ROUNDS
WORK
REST
3
40 SECS
20 SECS
1. COMMANDO INTO LATERAL PLANK WALKS
2. V-SIT DB ALTERNATING SIDE RUSSIAN TWIST
3. REVERSE PLANK KNEE DRIVES
* COMPLETE MOVEMENT 1, 2, 3 IN ORDER AND THAT WILL COMPLETE ROUND 1. REST 30-60 SECS BETWEEN ROUNDS. ADD BOOTY BANDS TO ALL POSSIBLE EXERCISES TO INCREASE THE INTENSITY AND BURN.
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PHASE 2
DAY 2 – BACK/LOWER BODY MOVEMENT PUSH UP/ UNILATERAL PLANK PULL THROUGH ROW
REPS
WEEK 1 WEEK 2 WEEK 3 REST
12
16
16
SQUATTED RB ISO ROWS
12
16
20
6 SUMO SQUATS INTO 6 SQUAT JUMP
3
6
6
12
15
20
SUPERSET
SUPERSET
SETS
4
3
DB RDLs
SUPERSET
LATERAL RB BOUNDS
30-60 SECS 30-60 SECS
10 EACH SIDE 12 EACH SIDE 12 EACH SIDE
4
DEPTH JUMPS
8
10
10
30-60 SECS
HIIT: MOVEMENT
ROUNDS
WORK
REST
3
40 SECS
20 SECS
1. HIGH KNEES OVER DB INTO BOUND (EACH WAY FOR 40 SECS) 2. CROSSOVER STEPS OVER DBs
3. 2X SWITCH KICK PLYO LUNGES
* COMPLETE MOVEMENT 1, 2, 3 IN ORDER AND THAT WILL COMPLETE ROUND 1. REST 30-60 SECS BETWEEN ROUNDS. ADD BOOTY BANDS TO ALL POSSIBLE EXERCISES TO INCREASE THE INTENSITY AND BURN.
26
PHASE 2
DAY 3 – FULL BODY MOVEMENT
SUPERSET
SUPERSET
SUPERSET
SUPERSET
DIVER PUSH UPS
SETS
REPS
WEEK 1 WEEK 2 WEEK 3 REST
10
15
20
LATERAL BEAR CRAWLS
10
10
12
SA DB SNATCH EACH ARM
12
16
20
CRAZY 8s
1
2
2
DB JUMP SQUATS
10
12
15
10
12
16
15
20
30
10
10
15
REVERSE LUNGE CURL PRESS UP STRICT SIT UP DB PRESS UP PLANK UP, DOWN KNEE DRIVES
2
2
2
3
30-60 SECS 30-60 SECS 30-60 SECS 30-60 SECS
27
PHASE 2
DAY 4 – UPPER BODY MOVEMENT
SUPERSET
SUPERSET
AB/CORE
SUPERSET
RB PUSH UPS
SETS
REPS
WEEK 1 WEEK 2 WEEK 3 REST
10
15
20
ISO HOLD DECLINE
16
16
20
LATERAL TO FRONT RAISE COMBO
10
10
12
10
12
16
20
20
20
20
20
20
ISO OVERHEAD HOLD W/ CURL TO PRESS UP WIDE LEG V-SIT JACK KNIVES STANDING RB STRAIGHT ARM SQUAT
4
3
3
30-60 SECS
30-60 SECS 30-60 SECS
* BONUS: 3 ROUNDS OF PUSH UP EXPLOSION COMPLEX UNTIL FAILURE PUSH UP EXPLOSION COMPLEX
28
PHASE 2
DAY 5 – BACK LOWER BODY MOVEMENT
SUPERSET
SUPERSET
SUPERSET
SUPERSET
RB SUPERMAN LAT PULLS
SETS
REPS
WEEK 1 WEEK 2 WEEK 3 REST
12
15
20
RB SA ARM LAT ROWS
12
15
20
DB SQUAT LATERAL TWO STEP
16
16
20
16
16
20
20
20
20
12
16
20
16
20
30
10
12
15
LATERAL BOUND DB SINGLE LEG RDL ISO ELBOW TO KNEE LEG LIFTS
SL RB SPLIT SQUATS STANDING SL “STICK ITS” RB BROAD JUMP OUT CRAWL BACK
3
4
3
3
30-60 SECS 30-60 SECS 30-60 SECS 30-60 SECS
* BONUS: 6-10 ROUNDS OF LOAD AND EXPLODE JUMPS OVER BOX/BENCH. LOAD AND EXPLODE JUMPS OVER BOX
29
PHASE 2
DAY 6 – EXPLOSIVE HIIT NOW ITS TIME TO GET MORE EXPLOSIVE AND WORK ON OUR CARDIO-VASCULAR SYSTEM ALL IN ONE WORKOUT. TODAY IS GOING TO BE DEDICATED TO AN EXPLOSIVE HIIT SESSION. THERE WILL BE 5 GROUPS OF EXERCISES AND 2 MOVEMENTS PER GROUP (10 TOTAL MOVEMENTS). ENSURE THAT YOU COMPLETE THE ENTIRE WARM UP ROUTINE PRIOR TO ENGAGING IN THESE MOVEMENTS. ALWAYS PRACTICE TECHNIQUE OVER QUANITY. THE GOAL IS ALWAYS TECHNIQUE OVER QUANITY. TO SEE A DEMONSTRATION OF THE MOVE JUST CLICK ON THE MOVEMENT.
HIIT:
HIGH INTENSITY INTERVAL TRAINING
HIIT EXPLOSION DAY: AMRAP (AS MANY ROUNDS AS POSSIBLE) WORK TIME: 40s REST TIME: 20s (ADJUST THE WORK AND REST TIME ACCORDING TO YOUR FITNESS LEVEL) 1 MINUTE OF BETWEEN ROUNDS
1. A) 2X PUSH UP INTO MIDDLE EXPLOSION JACK
B) INCH WORM INTO TWO PUSH UPS
2. A) PROGRESSIVE IN AND OUT SQUAT JACK JUMPS
B) BODY WEIGHT SQUATS
3. A) THREE WAY JACK KNIVES
B) PLANK TOE TOUCHES
4. A) SPRINT UP JUMP AND CRAWL BACK
B) GET UP/GET DOWN INTO SPRINTER JUMPS
5. A) HAMSTRING BRIDGES
B) STAR CRUNCH HOLDS
* TIP: FOR BEST RESULTS USE AN INTERVAL TIMER APP FOR THE MOST ACCURATE TIME INTERVALS WHILE ENGAGED IN THIS ROUTINE. DURING WORK TIME, GIVE MAXIMUM EFFORT AND DURING REST TIME FOCUS ON YOUR BREATHING PATTERN AND REST. THE TIME INTERVAL CAN BE ADJUSTED ACCORDING TO YOUR FITNESS LEVEL.
30
PHASE 2
DAY 7 – REST DAY NOW ITS TIME TO RECOVER. RECOVERY IS VERY VITAL AND IMPORTANT FOR YOUR BODY. YES, IT IS GREAT TO WORKOUT AND MOVE DAILY AND BE ACTIVE BUT RECOVERY IS A PART OF BEING GREAT AS WELL. REST AND RECOVERY NOT ONLY ALLOW YOU MUCH NEEDED REST, IT ALSO ALLOWS YOUR MUSCLES TO REPAIR AND BE READY TO GO ON THE FOLLOWING WEEK. REST DAYS SHOULD BE TAKEN JUST AS SERIOUS AS YOUR MOVEMENT DAYS. IF YOU HAVE ANY ELMENTS USE THE R.I.C.E. TECHNIQUE ON RECOVERY DAYS.
R – REST
I – ICE C – COMPRESSION E – ELEVATION UTILIIZE THESE REST DAYS TO CONTINUE YOUR MOBILITY AND FLEXIBILITY BY STRETCHING. STRETCHING WILL NOT ONLY PROMOTE MOBILITY AND FLEXIBILITY BUT ALSO CONTRIBUTE TO PREVENTING INJURY AND SORENESS AS WELL.
* TIP: THERE ARE MANY YOGA ROUTINES ON YOUTUBE FOR ALL FITNESS LEVELS. YOGA IS NOT ONLY GREAT FOR YOUR MUSCLES AND BODY ITS ALSO GREAT FOR YOUR MIND AS WELL. INCORPORATING YOGA CAN BENEFIT YOU TREDMENOUSLY AS WELL.
31
PHASE 3 WEEKS 7-8
STRENGTH/POWER LEGEND DB
DUMBBELLS
RB
RESISTANCE BAND
SA
SINGLE ARM
SL
SINGLE LEG
RDL
ROMANIAN DEADLIFT
AMRAP
AS MANY ROUNDS AS POSSIBLE
HIIT
HIGH INTENSITY INTERVAL TRAINING
SUPERSET
COMPLETING TWO EXERCISES BACK TO BACK BEFORE RESTING
* EXERCISES ARE DEMOSTRATED FOR GYM AND AT HOME WORKOUTS
32
PHASE 3
DAY 1 – UPPER BODY MOVEMENT
SUPERSET
SUPERSET
SUPERSET
AB/CORE SUPERSET
HAND UPS PUSH UPS TWO PUSH UP LOW HOLD LEG JACKS SEATED ISO ARNOLD PRESS SINGLE DB FRONT RAISE (W/ HOLD FINISH)
DB 21s BICEP CURLS DB ISO TRICEP KICKBACKS LOW PLANK DB TAPS
HOLLOW ROCKS
SETS
REPS
WEEK 1
WEEK 2 REST
15
20
10
12
12 EACH ARM
16 EACH
4
4
4
4
10 THEN HOLD
ARM
12
TIL FAILURE
THEN HOLD TIL FAILURE
1
1-3
16 EACH
20 EACH
30
30
40 SECS
40 SECS
30-60 SECS
30-60 SECS 30-60 SECS 30-60 SECS
* BONUS: 100 PUSH UPS (4 SETS OF 25).
33
PHASE 3
DAY 2 – BACK/LOWER BODY MOVEMENT
SUPERSET
SUPERSET
SUPERSET
SUPERSET
SETS
REPS
WEEK 1
WEEK 2
10
10
RB SA LAT ROW
10 EACH
12 EACH
ECCENTRIC GOBLET SQUATS
20
20
10
15
BENT OVER DB ROW 3 SEC HOLDS
SEATED DB JUMP UPS SL WEIGHTED HIP THRUST ECCENTRIC DB RDLs DB ONE LEG “STICK ITS”
2X POGO JUMP OVER DB
4
4
4
3
16 EACH
REST
30-60 SECS 30-60 SECS
20 EACH 30-60
15
20
SECS
20
30
30-60 SECS
40 SECS 40 SECS
* BONUS: 100 BODY WEIGHT SQUATS (2 SETS OF 50). BODY WEIGHT SQUATS
34
PHASE 3
DAY 3 – FULL BODY 3 TO 5 ROUNDS MOVEMENT
UPPER BODY
FULL BODY
CORE
REPS
WEEK 1
WEEK 2
12
15
BICEP CURLS
15
20
ARNOLD PRESS SEATED THRUSTERS
12
15
20
20
PUSH UP MAN MAKERS
BEAR CRAWL BIRD DOGS UNI-LATERAL LUNGES
LOWER BODY
SETS
UNI-LATERAL DB DEADLIFT JUMP OVERS PLANK WALK HOLLOW WALKS OUT
1
1
REST
30-60 SECS 30-60 SECS
1
15 EACH 20 EACH 30-60 SECS 12 16
1
30-60 SECS
10
20
* BONUS: COMPLETE A PROGRESSIVE PUSH UP AND SQUAT PYRAMID UP TO 8-10 BETWEEN EACH ROUND.
PROGRESSIVE PUSH UP AND SQUAT PYRAMID
35
PHASE 3
DAY 4 – UPPER BODY MOVEMENT
SUPERSET
WEEK 1
WEEK 2 REST
15
KNEELING DB PRESS OUT AND PRESS UP
8
10
STANDING SHOULDER PRESS
12
15
10
10
10
10
15
20
10
20
SUPERSET
BI-CEPS
REPS
12
GLUTE BRIDGE DB/ RB CHEST PRESS
SUPERSET
SETS
ISO HOLD SIDE AND FRONT RAISE BURN OUT
30 SEC BICEP CIRCLES INTO 10 CURLS
WEIGHT TRICEP DIPS
HOLLOW PLANK WALK OUTS
4
4
3
3
30-60 SECS
30-60 SECS 30-60 SECS 30-60 SECS
* BONUS: 100 PUSH UPS (2 SETS OF 50 WITH 30 SECS REST BETWEEN SETS).
36
PHASE 3
DAY 5 – BACK/LOWER BODY MOVEMENT
SUPERSET
SUPERSET
REPS WEEK 1
WEEK 2
15
15
DB ISO HOLD UPRIGHT ROW
10 EACH ARM
12 EACH
DB SQUAT HALOS
12
15
6
10
10 EACH SIDE
10 EACH
6
8
10 EACH
20 EACH
DB ROW INTO SHRUGS
DB SQUAT OPEN UP STEPS
KICK STAND RDLS (EACH LEG) W/ CURL COMBO
SUPERSET
SETS
UNI-LATERAL PULSE LUNGE PLYOS REVERSE LUNGE INTO KNEE DRIVE
4
4
4
3
REST
30-60 SECS
ARM
SIDE
30-60 SECS
30-60 SECS
* BONUS: 50 RESISTANCE BAND SQUAT JUMPS (2 SETS OF 25) RESISTANCE BAND SQUAT JUMPS
30-60 SECS
37
PHASE 3
DAY 6 – CONDITIONING WORKOUT
SUCIDE RUNS (20-30 YARDS)
SETS
1
ROUNDS WEEK 1
WEEK 2
REST
3-6
10
60 SECS
* ENSURE THAT YOU USE SOME TYPE OF MARKERS (CONES, LINES, WATER BOTTLES, OR ANYTHING YOU HAVE TO SET YOUR DISTANCES)
38
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