jacqui c. - WEEK 1-3

welcome to b3 jacqui! I’d like to start you off with three resistance WORKOUTS PER WEEK. an additional cardio day(or two) is also in your foreseeable future. tHERE ARE THREE STAGES TO THIS PROGRAM AND THE PROGRESS FROM TODAY UNTIL THE FINISH WILL BE WELL WORTH IT IF YOU FOLLOW THE WORKOUTS AND THE OTHER TOOLS PROVIDED FOR THE CHANGES NEEDED FOR SUCCESS! 

EQUIPMENT NEEDED THIS WEEK:

  • KETTLEBELLS WITH VARIOUS WEIGHTS

  • DUMBBELLS WITH VARIOUS WEIGHTS

  • BARBELL WITH VARIOUS WEIGHTS

  • TRX

  • RESISTANCE BANDS

  • BENCH OR BOX

  • CABLE COLUMN OR FUNCTIONAL TRAINER

  • BAR FOR HANGING EXERCISES

  • PARALLETTES OR YOGA BLOCKS

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. VIEW ALL OF THE VIDEOS BEFORE BEGINNING YOUR WORKOUTS. IF YOU HAVE QUESTIONS, EMAIL YOUR TRAINER.

BEFORE YOU BEGIN THE WORKOUTS, LET'S DISCUSS CARDIO. SOME DAYS YOU WILL HAVE CARDIO BLOCKS OF TIME TO COMPLETE AFTER RESISTANCE TRAINING. SOME DAYS CARDIO WILL BE WRAPPED WITHIN THE PROGRAMMING. EITHER WAY, IT IS IMPORTANT TO KNOW HOW HARD TO WORK. IDEALLY YOU MAY HAVE SOME FORM OF WEARABLE TECH THAT GIVES YOU AN ACCURATE HEART RATE. 

THE GOAL HERE IS TO MAINTAIN YOUR 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

FOR 1 MINUTE BURSTS, TRY TO GET ON THE HIGHER END OF THE SPECTRUM

SAMPLES OF 1 MINUTE BURSTS:

- CYCLING                     -AIRDYNE                     -ROWING                    -STEPPER/STAIRS                      -RUN/JOG/BRISK WALK

-JUMPING JACKS                -JUMPING ROPE                  -MARCHING IN PLACE                    -LADDER                   -ROPES

 

DAY ONE & dAY fIVE

BARBELL BACK Squats

  • PERFORM 8-10 REPS

  • Rest for 10 seconds

MOVE IMMEDIATELY TO THE KETTLEBELL TWO ARM SWING

KETTLEBELL TWO ARM SWING

  • COMPLETE 10-12 SWINGS

  • FOCUS ON THE HIPS DOING THE WORK, MAINTAIN A LONG SPINE, AND PACK YOUR SHOULDERS

  • REST FOR 10 SECONDS

MOVE IMMEDIATELY TO 1 MINUTE CARDIO BURST TO COMPLETE EXERCISE GROUPING

CHOOSE AN ACTIVITY TO COMPLETE ONE MINUTE OF CARDIO BURST (see options at top) TO COMPLETE THE ROUND

REST FOR 1-2 MINUTES.

REPEAT THE THREE PREVIOUS EXERCISES FOR THREE ROUNDS

 

push up

  • PERFORM 10-12 REPS 

  • Rest for 10 seconds

MOVE IMMEDIATELY TO THE trx low row

 

trx low row

  • COMPLETE 10-12 reps

  • REST FOR 10 SECONDS

MOVE IMMEDIATELY TO 1 MINUTE CARDIO BURST TO COMPLETE EXERCISE GROUPING

CHOOSE AN ACTIVITY TO COMPLETE ONE MINUTE OF CARDIO BURST (see options at top) TO COMPLETE THE ROUND

REST FOR 1-2 MINUTES.

REPEAT THE ABOVE THREE EXERCISES FOR THREE ROUNDS

 

dumbbell squat, curl, & press

  • PERFORM 8-10 REPS 

  • Rest for 10 seconds

MOVE IMMEDIATELY TO resistance band paddleboarding

cable paddleboarding

  • COMPLETE 12-16 reps

  • REST FOR 10 SECONDS

MOVE IMMEDIATELY TO 1 MINUTE CARDIO BURST TO COMPLETE EXERCISE GROUPING

CHOOSE AN ACTIVITY TO COMPLETE ONE MINUTE OF CARDIO BURST (see options at top) TO COMPLETE THE ROUND

REST FOR 1-2 MINUTES.

REPEAT THE ABOVE THREE EXERCISES FOR THREE ROUNDS

 

hanging knee to chest

  • PERFORM 8-15 REPS 

  • Rest for 10 seconds

MOVE IMMEDIATELY TO back lunge to high knee

 

 

Bodyweight back lunge to high knee

  • COMPLETE 10-12 reps per leg

  • REST FOR 10 SECONDS

MOVE IMMEDIATELY TO 1 MINUTE CARDIO BURST TO COMPLETE EXERCISE GROUPING

 

 

 

 

CHOOSE AN ACTIVITY TO COMPLETE ONE MINUTE OF CARDIO BURST (see options at top) TO COMPLETE THE ROUND

REST FOR 1-2 MINUTES.

REPEAT THE ABOVE THREE EXERCISES FOR THREE ROUNDS

WELL DONE TODAY - CARDIO AND RESISTANCE BLENDED TOGETHER


DAY TWO & DAY SIX

CARDIO ONLY DAY

30-45 MINUTES OF STEADY STATE CARDIO TODAY

THE GOAL HERE IS TO MAINTAIN YOUR 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 THREE

LATERAL STEP UP LUNGES

  • COMPLETE 10-12 REPS PER LEG

  • REST FOR 60-75 SECONDS

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

SWIMMER KICKS

  • PERFORM KICK 10-12 TIMES PER LEG

  • REST FOR 60-75 SECONDS

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

DIP TO HIP

  • PERFORM 12-15 TIMES. DOWN AND UP IS ONE REP.

  • REST FOR 60-75 SECONDS

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

  • CAN SUBSTITUTE YOGA BLOCKS OR STEPPERS INSTEAD OF PARALLETTES

CABLE CHEST PUNCH

  • LEFT-SIDE 12-15 TIMES

  • RIGHT-SIDE 12-15 TIMES

  • REST FOR 60-75 SECONDS

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

LAT PULLDOWN IN PLANK

  • LEFT-SIDE 12-15 TIMES

  • RIGHT-SIDE 12-15 TIMES

  • REST FOR 60-75 SECONDS

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

TRX LEG CURLS

  • PERFORM 15-2O REPS

  • REST FOR 60-75 SECONDS

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

TRX FACE PULL

  • PERFORM 15-2O REPS

  • REST FOR 60-75 SECONDS

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

 

FINISH DAY THREE 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 FOUR & DAY SEVEN

DAY FOUR AND DAY SEVEN ARE REST AND RELAX DAYS. MAKE SURE TO FUEL UP AND RECUPERATE. IF YOU ARE SORE, SOME MOBILITY WORK AND FOAM ROLLING WILL HELP.