EV leaning out - WEEKs 1-3

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

  • BARBELL & RACK

  • SLED

  • PULLUP BAR

  • DUMBBELLS WITH VARIOUS WEIGHT

  • SELECTORIZED LAT PULL AND ROW

  • MEDBALL FOR SLAMS LOCATED BETWEEN THE SQUAT RACKS

  • CABLE COLUMN OR FUNCTIONAL TRAINER

  • BROOMSTICK, DOWEL, OR PVC PIPE FOR MOBILITY DAYS

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 - SQUAT & PRESS DAY

BARBELL BACK Squats

  • PERFORM 8-10 REPS @ a weight you can do for 10-12 reps

  • MOVE IMMEDIATELY TO gOBLET sQUAT

GOBLET SQUATS

  • PERFORM 10-12 REPS WITH A WEIGHT THAT YOU WOULD LIKELY BE ABLE TO DO FOR 15 REPS

  • MOVE IMMEDIATELY TO STEP UPS

STEP UPS

  • LEFT LEG PERFORM  12-15 REPETITIONS

  • RIGHT LEG PERFORM 12-15 REPETITIONS 

  • STOP. REST 90 SECONDS AND REPEAT UNTIL 3-4 ROUNDS ARE COMPLETED

BARBELL BENCH PRESS

  • PERFORM 8-10 REPS @ a weight you can do for 10-12 reps

  • MOVE IMMEDIATELY TO DUMBBELL PUSH PRESS

DUAL DUMBBELL/KETTLEBELL PUSH PRESS

  • PERFORM 10-12 REPS WITH A WEIGHT THAT YOU WOULD LIKELY BE ABLE TO DO FOR 15 REPS

  • MOVE IMMEDIATELY TO LATERAL RAISE

LATERAL RAISES

  • USING DUMBBELLS, BANDS, OR CABLES PERFORM  12-15 REPETITIONS

  • STOP. REST 90 SECONDS AND REPEAT UNTIL 3-4 ROUNDS ARE COMPLETED

 

 

 

FINISH DAY ONE WITH CARDIO IN 20-25 MINUTES OF STEADY STATE ON THE STEPMILL

I DO NOT CARE IF YOU ARE MOVING AT LEVEL 4 OR LEVEL 20. JUST KEEP MOVING. ALTERNATE BETWEEN SINGLE STEPS AND DOUBLES IF YOU ARE BORED. THIS WILL BE YOUR GO-TO PIECE FOR THE NEXT FEW MONTHS - SO GET COMFY WITH IT.

 

DAY TWO - CARDIO DAY

1500 FEET ON JACOB'S LADDER

100 FEET PER MINUTE WITH 75-90 SECOND BREAK BETWEEN ROUNDS.

WHEN FINISHED WITH LADDER - A PACED 1000M ON THE ROWER

MOBILITY WORK AFTERWARDS


DAY THREE - CIRCUIT DAY :-)

FLEX ARM 

  • PERFORM A 15-20+ SECOND HOLD IN CHINUP OR PULLUP POSITION

  • MOVE IMMEDIATELY TO MEDBALL SLAMS

MEDBALL SLAM

  • PERFORM 12-15 REPS WITH A 25-35LB RED BALL

  • SORRY CORRUPTED VIDEO - NO DEMO

  • MOVE IMMEDIATELY TO LEG CURLS

STABILITY BALL LEG CURLS

  • PERFORM 15-20 REPS

  • MOVE IMMEDIATELY TO LAT PULL IN PLANK

LAT PULLDOWN IN PLANK

  • PERFORM 10-12 REPS/SIDE WITH A WEIGHT THAT YOU WOULD LIKELY BE ABLE TO DO FOR 15 REPS

  • MOVE IMMEDIATELY TO SLED PUSH

SLED PUSH

  • PERFORM ONE ROUND TRIP DOWN HALL AND BACK. KEEP ARMS EXTENDED AND STAY LOW. HAVE 70-90LBS ON SLED TO START

  • NO VIDEO

  • STOP. REST 90 SECONDS AND REPEAT UNTIL 4-5 ROUNDS ARE COMPLETED

 

FINISH WITH MOBILITY WORK. NO CARDIO TODAY


DAY FOUR - STEADY STATE CARDIO

3 OPTIONS:

1. WALK 3-4 MILES

2. ROW 5000M

3. STEPMILL FOR 100 FLIGHTS


DAY FIVE - HINGE AND PULL DAY

SUMO DEADLIFT

PERFORM 8-10 REPS @ a weight you could move for 10-12 reps

OR DO BOX DEADLIFTS WITH KETTLEBELL

  • MOVE IMMEDIATELY TO SINGLE LEG DEADLIFT

SINGLE LEG DEADLIFT

  • PERFORM 10-12 REPS/SIDE WITH A WEIGHT THAT YOU WOULD LIKELY BE ABLE TO DO FOR 15 REPS

  • MOVE IMMEDIATELY TO KB SWINGS

KB SWINGS

  • PERFORM 12-15 REPETITIONS 

  • STOP. REST 90 SECONDS AND REPEAT UNTIL 3-4 ROUNDS ARE COMPLETED

PULLUP OR CHIN UP- USE BAND

  • PERFORM 8-10 REPS

  • MOVE IMMEDIATELY TO CABLE ROW

CABLE ROW

  • PERFORM 10-12 REPS/ARM WITH A WEIGHT THAT YOU WOULD LIKELY BE ABLE TO DO FOR 15 REPS

  • MOVE IMMEDIATELY TO LAT PULLDOWN

LAT PULLDOWN

  • PERFORM 12-15 REPETITIONS 

  • STOP. REST 90 SECONDS AND REPEAT UNTIL 3-4 ROUNDS ARE COMPLETED

FINISH WITH A 20-30 MINUTE JOG OR BRISK WALK


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.