Lean and Tone - WEEK seven

happy father's day sir! This week is very similar to last week's endeavors. The key this week is watching the rest intervals.

 

EQUIPMENT NEEDED THIS WEEK:

  • KETTLEBELLS WITH VARIOUS WEIGHTS
  • DUMBBELLS WITH VARIOUS WEIGHTS
  • BARBELL WITH VARIOUS WEIGHTS
  • RESISTANCE BANDS
  • GLIDER DISCS
  • INCLINE BENCH 
  • CABLE COLUMN OR FUNCTIONAL TRAINER
  • DOWEL OR BODYBAR
  • ROMAN CHAIR

 

DAY ONE & DAY FIVE

BARBELL DEADLIFT

  • PERFORM 5-8 REPS

  • Rest for 10 seconds

  • 77.5-80% of max

MOVE IMMEDIATELY TO KETTLEBELL FRONT SQUATS

KETTLEBELL OVERHEAD PRESS

  • COMPLETE 5-8 REPS PER SIDE

  • 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

 

BARBELL BENT OVER ROW

  • PERFORM 8-10 REPS 

  • Rest for 10 seconds

  • 77.5-80% of max

MOVE IMMEDIATELY TO DUMBBELL INCLINE PRESS

 

DUMBBELL INCLINE PRESS

  • COMPLETE 8-10 reps

  • REST FOR 10 SECONDS

  • 77.5-80% of max

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

 

LEANING PLANK

  • HOLD FOR 60-75 SECONDS

  • Rest for 10 seconds

MOVE IMMEDIATELY TO CABLE STABILITY PUNCH

cable STABILITY PUNCH

  • COMPLETE 12-15 reps PER SIDE

  • 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

 

HIGH TO LOW ROTATION

  • PERFORM 12-15 REPS PER SIDE 

  • Rest for 10 seconds

MOVE IMMEDIATELY TO SQUAT TO LOW ROW

 

 

SQUAT TO 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

 

WELL DONE TODAY - CARDIO AND RESISTANCE BLENDED TOGETHER

RECOGNIZE THAT YOU ARE DOING SOMETHING AMAZING BY MAKING TIME FOR YOU AND YOUR HEALTH!


DAY TWO & DAY SIX

CARDIO ONLY DAY

35-45 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

gLIDER DISC MOUNTAIN CLIMBERS

  • COMPLETE 70 STRIDES 

  • REST FOR 45-60 SECONDS

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

RESISTANCE BAND STRAIGHT ARM PULLDOWN

  • PERFORM 10-12 TIMES

  • REST FOR 45-60 SECONDS

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

FARMERS CARRY

  • WALK FOR 70-120' WITH BELLS IN BOTH HANDS

  • REST FOR 45 SECONDS

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

  • CAN SUBSTITUTE DUMBBELLS OR PLATES INSTEAD OF KETTLEBELLS

LOW BACK EXTENSIONS

  • COMPLETE 8-12 REPS UNDER CONTROLLED TEMPO

  • REST FOR 45-60 SECONDS

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

OVERHEAD SQUATS

  • COMPLETE 10-12 REPS

  • START LIGHTWEIGHT UNTIL FORM IS SOLID, THEN SLOWLY ADD WEIGHT

  • Load the bar 
  • REST FOR 45-60 SECONDS

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

CATERPILLAR WALK

  • WALK FOR 70-120'

  • REST FOR 45-60 SECONDS

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

walking lunge with kickback

  • WALK FOR 70-120' 

  • REST FOR 45-60 SECONDS

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

  • ADD WEIGHT TO HANDS TO INCREASE INTENSITY AND HAVE THEM REST AT SIDES

 

nEW CARDIO CHALLENGE TODAY

1. GRAB A KETTLEBELL THAT YOU CAN PERFORM 12-15 SWINGS WITH IN PERFECT FORM

2. FIND A CLOCK OR GET YOUR PHONE SETUP FOR TIMER

3. AT THE START OF EVERY MINUTE, PERFORM 15 SWINGS AGGRESSIVELY

4. REST THE REMAINDER OF THE MINUTE

6. 15-20 MINUTES TOTAL

7. SMILE

8. KEEP SMILING


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.

ACCESS TO WEEK six WILL BE IN YOUR INBOX SHORTLY.