Linwood Ham - Weeks 11 & 12 & 13

METABOLICALLY SPEAKING, THIS IS WHERE WE RAMP UP. THERE WILL BE VARIATIONS OF THIS BUT THE NEXT SEVERAL WEEKS ARE GOING TO BE GEARED TOWARDS TWO THINGS - 1. STRENGTH OF MUSCLE FIBERS AND 2. INCREASING MITOCHONDRIAL HYPERTROPHY (AIDS IN RECOVERING QUICKER). FOUR WORKOUTS.....SMILE, YOU ARE PAYING FOR THIS :-) BE CERTAIN TO READ ALL OF THE EXERCISES BEFORE YOU BEGIN YOUR WORKOUT, AND EMAIL YOUR TRAINER IF YOU HAVE ANY QUESTIONS.

EQUIPMENT NEEDED THIS WEEK:

  • KETTLEBELLS WITH VARIOUS WEIGHTS
  • DUMBBELLS WITH VARIOUS WEIGHTS
  • RESISTANCE BANDS
  • BENCH WITH INCLINE
  • LOW BACK EXTENSION CHAIR
  • CABLE COLUMN OR FUNCTIONAL TRAINER
  • BROOMSTICK, DOWEL, OR PVC PIPE
  • GLIDER DISCS

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

Kettlebell Front Squats

  • LEFT ARM PERFORM FIVE (5) REPETITIONS

  • RIGHT ARM PERFORM FIVE (5) REPETITIONS 

  • Rest for 10 seconds

  • MOVE IMMEDIATELY TO DUMBBELL inclineCHEST PRESS TO COMPLETE EXERCISE PAIRING

DUMBBELL INCLINE PRESS

  • PRESS THE WEIGHT 45 DEGREES AWAY FROM YOUR CHEST FIVE (5) REPETITIONS

  • REST FOR 60-75 SECONDS BETWEEN SETS

  • REPEAT ABOVE SET SIX TIMES RESTING IN BETWEEN EACH SET

DUMBBELL SINGLE-LEG BENCH SQUAT

  • LEFT LEG PERFORM FIVE (5) REPETITIONS

  • RIGHT LEG PERFORM FIVE (5) REPETITIONS 

  • REST FOR 10 SECONDS

  • MOVE IMMEDIATELY TO DUMBBELL renegade row TO COMPLETE EXERCISE PAIRING

DUMBBELL RENEGADE ROW

  • LEFT ARM PERFORM FIVE (5) REPETITIONS

  • RIGHT ARM PERFORM FIVE (5) REPETITIONS 

  • REST FOR 60-75 SECONDS BETWEEN SETS

  • REPEAT ABOVE SET SIX TIMES RESTING IN BETWEEN EACH SET

DUMBBELL PULLOVER

  • PERFORM FIVE (5) REPETITIONS

  • REST FOR 10 SECONDS

  • MOVE IMMEDIATELY TO resistance band tucks TO COMPLETE EXERCISE PAIRING

RESISTANCE KNEE TUCKS

  • PERFORM 8-12 REPETITIONS

  • REST FOR 60-75 SECONDS

  • REPEAT ABOVE SET SIX TIMES RESTING IN BETWEEN EACH SET

IF YOU PREFER CABLE PLEASE FOLLOW THIS VIDEO

 

FINISH DAY ONE WITH CARDIO IN 20-25 MINUTES OF INTERVALS - DEPENDING ON YOUR FITNESS LEVEL AND EQUIPMENT SELECT ONE OF THE FOLLOWING FOR 20-25 MINUTES.

WALK - JOG - WALK

JOG - RUN - JOG

PACED ROW - SPRINT ROW - PACE ROW

PACE CYCLE - SPRINT CYCLE - PACE CYCLE

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


DAY TWO

GLIDER DISC HEEL DRAGS

  • SLIDE THE DISCS AWAY FROM YOUR TORSO 25 TIMES

  • REST FOR 75-90 SECONDS

  • REPEAT ABOVE SET THREE (3) TIMES RESTING BETWEEN EACH SET

DUMBBELL REAR DELTOID FLY

  • PERFORM THE FLY 25 TIMES

  • REST FOR 75-90 SECONDS

  • REPEAT ABOVE SET THREE (3) TIMES RESTING BETWEEN EACH SET

RESISTANCE BAND TRICEP EXTENSION

  • PERFORM THE EXTENSION 25 TIMES

  • REST FOR 75-90 SECONDS

  • REPEAT ABOVE SET THREE (3) TIMES RESTING BETWEEN EACH SET

DUMBBELL SQUAT, CURL, PRESS

  • PERFORM MOTION 25 TIMES

  • REST FOR 75-90 SECONDS

  • REPEAT ABOVE SET THREE (3) TIMES RESTING BETWEEN EACH SET

BODYWEIGHT SIDE BENDS

  • LEFT-SIDE BEND 15-20 TIMES

  • RIGHT-SIDE BEND 15-20 TIMES

  • REST FOR 75-90 SECONDS

  • REPEAT ABOVE SET THREE (3) TIMES RESTING BETWEEN EACH SET

 

FINISH DAY TWO 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


DAY THREE

DAY THREE IS A REST AND RELAX DAY. MAKE SURE TO DRINK LOTS OF FLUIDS AND RECUPERATE.


DAY FOUR

Back Lunges

  • LEFT LEG BACK 25 TIMES

  • RIGHT LEG BACK 25 TIMES

  • REST FOR 75-90 SECONDS

  • REPEAT ABOVE SET THREE (3) TIMES RESTING BETWEEN EACH SET

ASYMMETRICAL PUSH UP

  • PERFORM MOTION 25 TIMES

  • REST FOR 75-90 SECONDS

  • REPEAT ABOVE SET THREE (3) TIMES RESTING BETWEEN EACH SET

Dumbbell SINGLE ARM Row

  • LEFT ARM 25 TIMES

  • RIGHT ARM 25 TIMES

  • REST FOR 75-90 SECONDS

  • REPEAT ABOVE SET THREE (3) TIMES RESTING BETWEEN EACH SET

Overhead Squats

  • PERFORM MOTION 25 TIMES

  • REST FOR 75-90 SECONDS

  • REPEAT ABOVE SET THREE (3) TIMES RESTING BETWEEN EACH SET

Cable Stability Punch

  • LEFT-SIDE 15-20 TIMES

  • RIGHT-SIDE 15-20 TIMES

  • REST FOR 75-90 SECONDS

  • REPEAT ABOVE SET THREE (3) TIMES RESTING BETWEEN EACH SET

FINISH DAY four 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


DAY FIVE

Single Leg Deadlifts

  • GRASP DOUBLE BELLS

  • LEFT LEG FIVE (5) TIMES

  • RIGHT LEG FIVE (5) TIMES

  • REST FOR 10 SECONDS

  • MOVE IMMEDIATELY TO DUMBBELL single arm push PRESS TO COMPLETE EXERCISE PAIRING

DUMBBELL SINLE ARM PUSH PRESS

  • LEFT ARM PERFORM FIVE (5) REPETITIONS

  • RIGHT ARM PERFORM FIVE (5) REPETITIONS 

  • REST FOR 60-75 SECONDS BETWEEN SETS

  • REPEAT ABOVE SET SIX (6) TIMES RESTING IN BETWEEN EACH SET

KETTLEBELL DOUBLE SWING

  • PERFORM FIVE (5) REPETITIONS

  • REMEMBER TO SWING WITH PURPOSE 

  • REST FOR 10 SECONDS BETWEEN SETS

  • MOVE IMMEDIATELY TO kettlebell floor PRESS TO COMPLETE EXERCISE PAIRING

KETTLEBELL FLOOR PRESS

  • LEFT ARM PERFORM FIVE (5) REPETITIONS

  • RIGHT ARM PERFORM FIVE (5) REPETITIONS 

  • REST FOR 60-75 SECONDS BETWEEN SETS

  • REPEAT ABOVE SET SIX (6) TIMES RESTING IN BETWEEN EACH SET

CABLE EZ CURL

  • PERFORM 5 REPETITIONS

  • REST FOR 10 SECONDS

  • MOVE IMMEDIATELY TO bodyweight dive bombers TO COMPLETE EXERCISE PAIRING

BODYWEIGHT DIVE BOMBERS

  • PERFORM 10-15 REPETITIONS

  • REST FOR 60-75 SECONDS

  • REPEAT ABOVE SET SIX TIMES RESTING IN BETWEEN EACH SET

FINISH DAY FIVE WITH CARDIO IN 20-25 MINUTES OF INTERVALS - DEPENDING ON YOUR FITNESS LEVEL AND EQUIPMENT SELECT ONE OF THE FOLLOWING FOR 20-25 MINUTES.

WALK - JOG - WALK

JOG - RUN - JOG

PACED ROW - SPRINT ROW - PACE ROW

PACE CYCLE - SPRINT CYCLE - PACE CYCLE

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


DAY SIX and SEVEN

NO WORKOUT TODAY OR TOMORROW. ACCESS TO WEEK TWO WILL BE IN YOUR INBOX SHORTLY. TO ACHIEVE MAXIMUM FITNESS PARTICIPATE IN STEADY CARDIO FOR 30-45 MINUTES DURING THE BREAK.