WEDNESDAY

08/15/18: WEDNESDAY

Warm Up: 5 sets of each

- 2 hand kettle over head swings: 10 reps

- dumbbell snatch: 3R/ 3L (each rep from floor)

Work: Lower Body: 5 sets on ALL

- single leg squat: 5R/ 5L

- single leg RDL: 5R/ 5L

- leg extension: 10 reps

- ham curl: 10 reps

Work: Upper Body: 5 sets on All

- chest: incline of flat barbell press: 5 reps (chose the exercise you didn't do Monday)

- back: cable row: 10 reps

Work: Fitness: 20 minutes

- complete required reps plus cardio within 4 minutes. Your remaining time of the 4 minutes is recovery.

- pull up: 6 reps

- push up: 9 reps (release hands and feet at bottom)

- body weight squat: 12 reps

- cardio: 1/4 mile run, OR row: 400 meters, OR 1/2 mile bike

- Repeat the above 5X

TUESDAY

08/14/18: TUESDAY

Warm Up: 5 sets/ 10 reps

- kettle double clean

- hindu push up

Work: Full/ Lower Body Compound: light - medium poundage

- #1: your choice: 3 sets/ 10 reps: (light)

- #2: your choice: 10 sets/ 3 reps: (medium)

Work: Upper Body

- Shoulders: over head barbell press: 10 sets/ 3 reps (medium)

- Shoulders: dumbbell rear delt: 3 sets/ 10 reps (light)

- Triceps: dips: 10 sets/ 3 reps (medium)

- Triceps: dumbbell french press: 3 sets/ 10 reps (light)

- Biceps: barbell curl: 10 sets/ 3 reps (medium)

- Biceps: seated incline dumbbell curl: 3 sets/ 10 reps (light)

Work: Fitness:

- Tabata: 2 blocks: 10 minutes

- Reverse Tabata: 2 blocks (10 sec. work/ 20 sec. recovery) will allow for faster speeds: 10 minutes

MONDAY

08/13/18: MONDAY

Warm Up: 

- 2 hand kettle swing: 50 reps

- 16 - 20 " box step ups: 25R/ 25L

Work: Lower Body: light - medium poundage

- super set the like set & rep counts if you want

- quad: lunge (back foot elevated): 3 sets/ 10 reps (light)

- quad: dumbbell goblet squat: 10 sets/ 3 reps (medium)

- hams: physio ball ham curl: 3 sets/ 10 reps (light)

- hams: dumbbell RDL: (single: R/ L OR double): 10 sets/ 3 reps (medium)

Work: Upper Body: light - medium poundage

- super set the like set & rep counts if you want

- Chest: flat OR incline barbell press: 3 sets/ 10 reps (light)

- Chest: dumbbell OR machine pres of choice: 10 sets/ 3 reps (medium)

- Back: pull up: 3 sets/ 10 reps (light)

- Back: barbell row: 10 sets/ 3 reps (medium)

Work: Core: 5 sets/ 20 reps of each

- super set

- physio ball ab crunch

- reverse crunch (perform on floor)

NOTE: parenthesis denote poundage to be used!!! 

FRIDAY

08/10/18: FRIDAY

Warm Up: perform enough of the below exercises to get body fully heated.

Work: Full Body Compound

- 10 sets/ 2 reps

Work: Lower Assistance

ham/ glut raise: 5 sets/ 6 reps

Work: Upper Body

3 sets/ 8 reps on ALL

- Chest: flat OR incline dumbbell press

- Back: row (your choice)

- Shoulders: standing dumbbell over head press

- Triceps: dips

- Biceps: barbell curl

- Core: ab wheel & knees to elbows

Work: Fitness: 12 minutes

- perform 20 reps: every minute, remaining time of minute is recovery

- 1st minute: kettle 2 hand over head swing

- 2nd minute: kettle double clean

- 3rd minute: slam ball

- 4th minute: recovery

- Repeat the above 3X = 12 minutes

THURSDAY

08/09/18: THURSDAY

Warm Up: you guessed it!!!

Work: Full Body Compound Movement

pick one!

- 8 sets/ 2 reps

Work: Lower Assistance: 

Quad: leg extension: 4 sets/ 12 reps

Work: Upper Body:

Shoulders: 4 sets/ 12 reps on all

- cable front delt raise: use rope

- dumbbell lateral raise

- cable rear delt: R/ L

Arms: 4 sets/ 15 reps on all

- triceps: dumbbell skull crusher

- biceps: cable concentration curls

- forearms: reverse barbell curl

Work: Fitness: 12  - 16 minutes

- cardio piece of choice

- work: 40 seconds

- recovery: 80 seconds

WEDNESDAY

08/08/18: WEDNESDAY

Warm Up: Take a guess!!!

Work: Full Body Compound

- pick one!!!

6 sets/ 3 reps

Work: Lower Assistance

- hamstring: dumbbell RDL: 5 sets/ 5 reps

Work: Upper Body: 5 sets/ 3 reps

- Chest: barbell chest press: flat or incline

- Back: dumbbell row: L/ R

- Shoulder: dumbbell up right row

Work: Fitness: 15 minutes

- complete required reps every minute for 15 minutes. Remaining time of minute is recovery.

- pull ups: 5 reps

- push up: 10 reps

- body weight squat: 15 reps OR jump lunge: 7R/ 7L

TUESDAY

08/07/18: TUESDAY

Warm Up: You know the drill!!!

Work: Full Body Compound:

- Your choice of exercise: 8 sets/ 3 reps

Work: Lower Assistance

- quad: lunge (back foot elevated): 4 sets/ 12 reps

Work: Upper Body: 3 sets/ 15 reps

- Chest: fly of choice

- Back: wide grip lat pull down

- Shoulders: barbell over head press (front or behind)

- Triceps: cable push down

- Biceps: seated dumbbell curl

- Core: ab wheel

Work: Fitness: Tabata: 10 - 20 minutes

- 20 seconds work

- 10 seconds recovery

- repeat 8X

- 1 minute recovery

- repeat the above: 2 - 4X

MONDAY

08/06/18: MONDAY

Warm Up: perform enough reps of the below exercises to get the body fully heated!

Work: Full Body Compound

- Power Clean: 10 sets/ 3 reps

Just be fore warned, you'll perform a full body compound exercise each day this week. Choose your poundage wisely. I'm putting trust in you, the lifter.

Work: lower assistance

- ham curl: 5 sets/ 12 reps

Work: Upper Body: 4 sets/ 10 reps on ALL exercises

- Chest: dumbbell press: flat or incline

- Back: barbell row (underhand grip)

- Shoulders: dumbbell rear delt 

- Triceps: dips

- Biceps: cable curl (wide grip)

- Core: mermaid: L/ R

Work: Fitness: 12 minutes

- perform reps continually for 3 minutes

- 1 minute recovery

Repeat 3X

- wall ball: 6 eps

- double ketttle clean & press: 8 reps

- slam ball: 10 reps

FRIDAY

08/03/18: FRIDAY

Warm Up: perform enough reps of the below exercises to get body heated.

Work: 3 sets on ALL

This is the final workout for the week & it should leave you swolled & bloated!!!

Super set each pairing

- Chest: flat OR incline barbell press: 10 reps/ cable OR dumbbell fly: 20 reps

- Back: cable row: 10 reps/ straight arm lat pull down: 20 reps

- Shoulders: dumbbell over head press: L/ R: 10 reps/ cable side raise: L/ R: 20 reps

- Core: ab wheel: 10 reps/ knees to elbows: 20 reps

Work: Fitness: 10 minutes

- perform 20 reps every minute for 10 minutes. Remaining time of minute is recovery. 

- alternate exercises

- kettle double clean

- 2 hand over head swing

THURSDAY

08/02/18: THURSDAY

Warm Up: perform enough reps of the below exercises to get the body heatd up.

Work: 3 sets/ 15 reps

- single leg press: L/ R

- ham curl OR  dumbbell RDL

Work: choose 2 exercises form last weeks compound movement list. They can be the same as Tuesday or different. Your choice.

70 - 75% of max

8 sets/ 5 reps of each exercise

Try to keep work/ recovery on the minute!!!

Work: Fitness: 12- 18 minutes

cardio piece of choice

- 30 second work

- 30 seconds recovery

WEDNESDAY

08/01/18: WEDNESDAY

Warm Up: 5 reps on all/ 5 minutes

- clubbell pullover: L/ R

- clubbell halo: L/ R

- clubbell over head triceps press: L/ R

Work: This will feature shoulders and arms. Chest & back will make their appearance in the Fitness portion of today's work out.

5 sets on ALL: super set each pairing

6 reps will be your "heavy" strength exercise & 12 reps will be your "light" volume exercise.

- Shoulders: barbell upright row/ dumbbell "V" front raise

- Triceps: dips/ cable push down

- Biceps: barbell curl/ seated dumbbell hammer curl

- Forearms: barbell wrist curl/ cable reverse curl

Work: Fitness: 10 minutes

Complete required reps every 2 minutes. Remaining time of 2 minutes is recovery.

Repeat the below 5X

- pull up: 10 reps

- push up: 20 reps

- jump lunge: 15R/ 15L OR body weight squat: 30 reps

TUESDAY

07/31/18: TUESDAY

Warm Up: perform enough reps of all the below exercises to get the body heated.

Work: Choose 2 exercises from last Mondays list of compound movements. They can be the same  OR different, you choose.

If you choose the same of either exercise from last week, use the same poundage as last Monday. If different lifts are chosen still use 50% of your max.

Work: 5 sets/ 8 reps on both exercises

- If you can keep the work/ recovery to 1 minute.

Work Assistance: 3 sets/ 12 reps of each exercise

- ham glut raise

- leg extension

Work: Cardio: 10 - 20 minutes (depending on your time)

- cardio piece of choice

- Tabata: 20 sec work/ 10 sec recovery: 8X = 4 minutes/ 1 minute recovery

- repeat the above 2 - 4X (depending on time)

MONDAY

07/30/18: MONDAY

This week will look a lot like last but with a little twist. With that said, this is the fourth week of frequency, so there needs to be a little deviation each week to keep the mind & body fresh!

Upper body will be featured 3 days (Monday, Wednesday, & Friday) & Lower body & core 2 days (Tuesday & Thursday)

As usual Fitness will rear its painful but pleasurable head on all 5 days.

07/30/18: MONDAY

Warm Up: perform enough reps of the below exercises to get your body heated. 5 - 10 minutes should suffice.

Work: 5 sets on ALL exercises.

Reps will vary. First exercise of each body part will be "heavy" & low rep (3 reps), while the second will be "light" and higher rep (15 reps).

Super set each pairing

Chest: barbell press of choice (heavy)/ dumbbell or machine press of choice (light)

Back: dumbbell row/ wide grip lat pull down

Shoulder: barbell over head press (front OR behind neck) / cable rear delt: L/ R

Work: Fitness: 10 - 20 minutes: depending upon time & how you feel

- 1/4 mile run OR 400 meter row

- 2 hand kettle over head swing: 20 reps (keep light)

- double kettle clean & push press: 15 reps (keep light)

- kettle circle clean: 10R/ 10L

FRIDAY

07/27/18: FRIDAY

Warm Up: perform enough reps of the below to get body heated.

Work: Choose 2 exercises from the list on Mondays work out.

- Keep the work/ recovery cycle on the minute if you can.

- Option 1: same exercises as Wednesday. 10% more weight: 10 sets/ 1 rep

- Option 2: same exercises as Wednesday. Same weight as Wednesday: 3 sets/ 6 reps

- Option 3: choose 2 DIFFERENT exercises. 50% of max: 10 sets/ 3 reps

Work: Assistance: 2 sets/ 20 reps

- lunge: L/ R (back foot elevated body weight)

- physio ball ham curl

Work: Fitness: 5 minutes

- slam ball: 20 reps

- complete reps every minute for 5  minutes. Remaining time of minute is recovery

THURSDAY

07/26/18: THURSDAY

Warm Up: perform enough reps of each exercise to get he body heated for work poundage.

Work: 40 - 50% of max. You will need to go light in this work out, with the reps at 15 plus super setting you will get swolled fast!!!

3 sets/ 15 reps on ALL

- Chest: incline barbell press & fly (you decide)

- Back: cable close grip lat pull down & standing straight arm lat pull down

- Shoulders: seated dumbbell over head press & lateral (side) raise

- Triceps: cable triceps push down & dumbbell kick backs

- Biceps: cable reverse curl & dumbbell hammer curl

- Core: ab wheel & mermaids: L/ R

Work: Cardio: 10 - 15 minutes

- cardio piece of choice

- 30 seconds work

- 30 seconds recovery

WEDNESDAY

07/25/18: WEDNESDAY

Warm Up: perform enough reps of the below to get body heated.

Work: Choose 2 exercises from the list on Mondays workout. 

- Keep the work/ recovery cycle on the minute if you can.

Option 1: same exercises as Monday: 10% more weight: 10 sets/ 2 reps

Option 2: same exercises as Monday: Same weight as Monday: 5 sets/ 4 reps

Option 3: choose 2 DIFFERENT exercises: 50% of max: 10 sets/ 3 reps

Work: Assistance: 3 sets/ 15 reps

- ham curl

- leg press

Work: Fitness: 12 minutes

- perform reps continually for 3 minutes.

- 1 minute recovery

- repeat 3X

- pull up: 2 reps

- push up: 4 reps

- body weight squat: 6 reps

TUESDSAY

07/24/18: TUESDAY

Warm Up: perform reps of ALL exercises below work poundage to get body heated.

Work: 65- 75% of max: With the reps only at 5 per set & the percentage of weight being medium, you should NOT be forcing or struggling with any of these reps.

- 5 sets/ 5 reps on all

- Chest: barbell flat/ dumbbell incline

- Back: cable row (wide grip)/ dumbbell row

- Shoulders: standing cable over head press: L/ R/ dumbbell rear delt raise

- Triceps: dips/ dumbbell french press

- Biceps: barbell curl/ seated alternating curl

- Core: roll up; L/ R (hold weight)/ toes to bar 

Work: Tabata

- cardio piece of choice

- 2 -3 blocks depending upon time

MONDAY

This will be week 3 of frequency. Monday, Wednesday, & Friday will be slightly different than the previous 2 however. They will consist of only 2 compound movements with 1 or 2 assistance exercise. Volume will come through number or sets, not reps per set. Tuesday & Thursday will be a full upper body & core.

Fitness & kettlebell will still be present, so don't worry!!!

You will choose 2 of the following exercises for the Mon, Wed, & Fri workouts. You can repeat the exercises if you choose or perform different exercises throughout the week, your choice.

dead lift (sumo or close stance), squat (sumo or close stance), good mornings, power or hang clean, power or hang snatch, power or hang clean to over head press or split jerk.

07/23/18: MONDAY

Warm Up: perform enough reps below work weight to get body mobile & warm

Work: Choose 2 compound movements from the above list

50% of max

10 sets/ 3 reps of each exercise

If you want, keep each set to 1 minute of work & recovery (20 minutes total work)

Work: Assistance: 4 sets/ 10 reps of each

- single leg hip bridge: L/ R

- leg extension

Work: Fitness: perform reps every minute for 10 minutes. Remaining time of minute is recovery. 

- wall ball: 8 reps

- kettle over head swing: 8 reps

FRIDAY

07/20/18: FRIDAY

Warm Up:

Remember, this is probably your 5th lift of the week, choose your poundage wisely!!!

perform enough reps of each exercise to get body heated.

Work: 4 sets/ 15 reps

- quad/ hip: bench step over: L/ R

- hamstring/ low back: cable pull thrus

- chest: dumbbell press: flat OR inclne

- back: row: seated cable or standing cable

- shoulders: neutral grip over head dumbbell press

- triceps: dumbbell skull crusher

- biceps/ forearms: cable reverse curl

Work: Fitness: 12 minutes

- work: 30 seconds continual for each of the 3 exercises

- 1.5 minutes of total continual work

- recovery: 1 minutes

- repeat the above 5X

- slam ball

- kettle double hard clean

- sit up

THURSDAY

07/19/18: THURSDAY

This is week 2 of frequency. We're adding a set, adding poundage, & dropping reps. Use no more than 70% of max, up from 60% last week.

Warm Up: 10 minutes

-1st minute: get up (body weight): 2R/ 2L

- 2nd minute: get up (add weight): 1R/ 1L

- repeat the above 5X = 10 minutes

Work: 14 minutes

complete required reps every 2 minutes. Remaining time of 2 minutes is recovery.

- pull up: 10 reps

- push up: 20 reps

- body weight squat: 30 reps

- Complete 3 rounds (6 minutes): 1 minute recovery

- Complete 3 more rounds (6 minutes): 1 minute recovery

- total time : 14 minutes

Work: Repeat 5X

- 2 hand rope slam: 50 reps

- dumbbell lateral raise: 20 reps

- single leg hip bridge: 10R/ 10L