Lisa S - Weeks 1 & 2

WELCOME TO B3'S CUSTOMIZED PROGRAMMING. WEEKS 1 & 2 ARE GEARED TOWARDS INTRODUCING THREE WORKOUTS PER WEEK THAT HAVE VARYING INTENSITY PARAMETERS. ONE WORKOUT IS MORE STRENGTH BASED, ANOTHER TOWARDS MUSCULAR ENDURANCE, AND A THIRD GEARED TOWARDS MITOCHONDRIAL CONDITIONING.  BE CERTAIN TO READ ALL OF THE EXERCISES BEFORE YOU BEGIN YOUR WORKOUT, AND EMAIL YOUR TRAINER IF YOU HAVE ANY QUESTIONS.

THIS WEEK CONSISTS OF THREE (3) WORKOUTS TO BE DONE ON NON-CONSECUTIVE DAYS.

EQUIPMENT USED THIS WEEK:

  • TRX

  • WEIGHTED VEST

  • KETTLEBELLS

  • DUMBBELLS

  • BANDS

  • STABILITY BALL

  • OTTOMAN/HOSSACK/18”-20” BOX

ON YOUR NON TRAINING DAYS, I WOULD SUGGEST SOME MOBILITY WORK, FOAM ROLLING, AND SOME LOW INTENSITY STEADY STATE CARDIO - WALKING, CASUAL BIKE RIDE, ETC. IN ADDITION, A MOBILITY LINK HAS BEEN SENT TO YOU FOR A 15 MINUTE FLOW TO HELP WARM UP THE BODY OR BE USED AS A STAND-ALONE RECOVERY.

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.

WORKOUT A (STRENGTH DAY):

Vest & DB Front Squats

  • PERFORM 5-8 REPS IN A squat PATTERN THAT YOU CAN CONTROL 

  • Rest for 10 seconds & MOVE TO NEXT PATTERN

BOX PISTOL SQUAT

  • PERFORM 5-8 REPS PER LEG 

  • Rest for 30-60 seconds

  • REPEAT PAIRING FOR FIVE ROUNDS, RESTING IN BETWEEN EACH SET

Vest & DB SLDL

  • PERFORM 5-8 reps per leg

  • TRY TO MAINTAIN A SINGLE LEG BALANCE THROUGHOUT

  • Rest for 10 seconds & MOVE TO NEXT PATTERN

vEST & bAND lAT pULLDOWN IN pLANK

  • PERFORM 5-8 REPS PER ARM

  • CHANGE COLOR OF BAND OR DISTANCE FROM ANCHOR TO CHALLENGE

  • Rest for 30-60 seconds

  • REPEAT PAIRING FOR FIVE ROUNDS, RESTING IN BETWEEN EACH SET

ATOMIC PUSHUPS

  • PERFORM 5-8 REPS PER SET

  • Rest for 10 seconds & MOVE TO NEXT PATTERN

trX ONE ARM ROW WITH TWIST

  • PERFORM 8 reps per side

  • Rest for 30-60 seconds AFTER BOTH SIDES ARE COMPLETED

  • REPEAT PAIRING FOR FIVE ROUNDS, RESTING IN BETWEEN EACH SET

 

 

WORKOUT B (mUSCULAR ENDURANCE):

GIVE THIS A READ PLEASE https://www.bbbwellness.com/blog/b3breaksdownkettlebelldeadliftsandswings-h57fm

TWO HANDED SWINGS

  • PERFORM 8-12 reps

  • SWING WITH PURPOSE, NO HALF-ASSING POR FAVOR

  • MOVE TO NEXT EXERCISE IMMEDIATELY

TRX HAMSTRING CURLS

  • PERFORM THE MOVEMENT 8-12 reps

  • MOVE IMMEDIATELY TO THIRD EXERCISE

SLAMBALL CHOPS

  • over + back = 1 rep perform 8-12 reps/SIDE

  • REST FOR 60-75 SECONDS

  • REPEAT ABOVE CIRCUIT FOUR (4) TIMES RESTING BETWEEN EACH SET

DUMBBELL sQUAT/CURL/PRESS

  • PERFORM MOTION 8-12 TIMES

  • MOVE TO THE 2ND EXERCISE IMMEDIATELY

BAND SINGLE ARM PUNCH

  • SEE THE BAND AND ITS LINE OF PULL - NOT RUBBING THE SHOULDER OR ARM

  • PERFORM 8-12 REPS/ARM

  • MOVE IMMEDIATELY TO THE LAST EXERCISE OF THE CIRCUIT

BANDED KNEE TUCKS

  • PLACE HANDS TO SIDE OR UNDER HIPS FOR STABILITY

  • PERFORM 8-12 REPS

  • REST FOR 60-75 SECONDS

  • REPEAT ABOVE CIRCUIT FOUR (4) TIMES RESTING BETWEEN EACH SET


WORKOUT C (MITOCHONDRIA):

Vest Prisoner Squats

  • perform 25 reps

  • REst for 30 SECONDS

  • REPEAT ABOVE SET Four (4) TIMES RESTING BETWEEN EACH SET

stability ball leg curls

  • PERFORM MOTION 25 REPS

  • REST FOR 45-60 SECONDS

  • REPEAT ABOVE SET FOUR (4) TIMES RESTING BETWEEN EACH SET

stability ball push ups

  • perform 25 reps

  • THROUGHOUT THE SET YOU MAY NEED TO RE-POSITION ON BALL

  • REST 45-60 SECONDS

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

TRX LOW ROW

  • PERFORM 25 REPS

  • MAY NEED TO RE-POSITION FEET THROUGHOUT SET

  • REST FOR 45-60 SECONDS

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

BULGARIAN SPLIT SQUATS (VEST OPTIONAL)

  • LEFT-SIDE 12-15 REPS

  • RIGHT-SIDE 12-15 REPS

  • REST FOR 45-60 SECONDS

  • REPEAT ABOVE SET FOUR (4) TIMES RESTING BETWEEN EACH SET

hOLLOW oUT

  • perform 10-15 reps

  • REST FOR 45-60 SECONDS

  • REPEAT ABOVE SET FOUR (4) TIMES RESTING BETWEEN EACH SET

 

FINISH WORKOUT C WITH CARDIO IN 24-28 MINUTES OF INTERVALS - DEPENDING ON YOUR FITNESS LEVEL AND EQUIPMENT SELECT ONE OF THE FOLLOWING FOR 24-28 MINUTES.

CYCLE WORK

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.