Scott H - Pre-Trip Tune Up

The two workouts below are not as intensive, but begin to explore your range of motion to ensure your trip runs smoothly. This is set up as a four day workout week, but please make sure you get each workout in ONCE as a minimum.

Have fun & I will wait to hear back from you to get back on schedule.

 

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 & Day FOUR

ON DAY 1 & DAY 4 THE FOCUS OF THE WORKOUTS IS ABOUT INCREASING BODY AWARENESS AND FLEXIBILITY THROUGH AN EFFECTIVE MOBILITY, STABILITY, AND CORE ACTIVATION WORKOUT.  THERE IS A CARDIO RECIPE FOR YOU TO COMPLETE THE WORKLOAD FOR THE DAY AT THE BOTTOM.  

TRX SHOULDER MOBILITY

  • STAND WITH A FIVE IRON POSTURE. HANDLES 6-12" FROM BELTLINE

  • ALTERNATE TAKING AN ARM BACK AND AROUND TO OPEN CHEST AND SHOULDERS. perform FIVE REPS PER ARM

  • REST FOR 10-20 SECONDS BETWEEN SETS

TRX T-TWIST

  • STAND WITH A FIVE IRON POSTURE. HANDLES 6-12" FROM BELTLINE

  • TAKE BOTH ARMS BACK TOGETHER. ONCE YOU HIT ENDPOINT, TAKE THE TOP ARM AS FAR AS POSSIBLE. REPEAT ON OPPOSITE SIDE. complete 5 REPS PER SIDE

  • REST FOR 10-20 SECONDS BETWEEN SETS

TRX TOTAL BODY TWIST

  • STAND WITH A FIVE IRON POSTURE. HANDLES 6-12" FROM BELTLINE

  • TAKE BOTH ARMS BACK TOGETHER, ALLOWING THE HIPS, ANKLES AND SPINE TO ROTATE UNTIL YOU ARE FACING AWAY FROM STARTING POSTURE. REPEAT ON OPPOSITE SIDE. complete 5 REPS PER SIDE

  • REST FOR 10-20 SECONDS BETWEEN SETS

TRX OVERHEAD SQUATS

  • HOLD THE HANDLES OVERHEAD AND SQUAT DOWN, MAINTAINING TOTAL ALIGNMENT FOR 5-8 REPS

  • REPEAT FOR TWO ROUNDS

  • Rest for 30-45 seconds BETWEEN ROUNDS

 

TRX SIDE TO SIDE TUCKS

  • WITH FEET IN HANDLES, PRESS UP TO THE TOP OF PUSH UP. TUCK THE KNEES TO ONE SIDE AND RETURN TO START. tUCK TO OPPOSITE SIDE = 1 REP. COMPLETE 8-10 REPS 

  • REPEAT FOR TWO ROUNDS

  • Rest for 30-60 seconds BETWEEN ROUNDS

HANGING KNEES TO CHEST

  • HOLD THE BAR WITH AN OVERHAND GRIP. TUCK KNEES TOWARDS THE CHEST. KEEP YOUR TOES UP AND LEGS SLIGHTLY IN FRONT OF YOU THROUGHOUT. complete 12-15 REPS

  • REPEAT FOR THREE ROUNDS

  • Rest for 30-60 seconds BETWEEN ROUNDS

SIT-N-sPIN

  • SEATED WITH LEGS CROSSED, STAND UP AND ALLOW THE BODY TO TWIST AROUND AND CROSS THE LEGS AND SIT DOWN. COMPLETE 3-4 REPS

  • REPEAT FOR THREE ROUNDS

  • Rest for 30-60 seconds BETWEEN ROUNDS

Superman

  • lay flat on stomach with arms overhead. engage the hamstrings, glutes, and back and become superman, balancing on abdomen. hold for 15-30 seconds 

  • REPEAT FOR TWO ROUNDS

  • Rest for 30-45 seconds BETWEEN ROUNDS

FINISH THIS WORKOUT WITH CARDIO IN 10-15 MINUTES OF HIGHER INTENSITY INTERVALS - DEPENDING ON YOUR FITNESS LEVEL AND EQUIPMENT SELECT ONE OF THE FOLLOWING FOR 10-15 MINUTES.

WALK - JOG INTERVALS

JOG - RUN INTERVALS

PACED ROW - SPRINT ROW

PACE CYCLE - SPRINT CYCLE

THE GOAL HERE IS TO MAINTAIN HEART RATE TO SIT BETWEEN 75-88% 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 0.75 = LOW RANGE OF HEART RATE

EMHR X  0.88 = HIGH RANGE OF HEART RATE

FOCUS ON KEEPING YOUR HEART RATE IN BETWEEN THE LOW AND HIGH HEART RATES


day two & day fIVE

ON DAY 2 & DAY 5 THE FOCUS OF THE WORKOUTS IS ABOUT POWER. MOVEMENTS SHOULD BE DONE ALWAYS IN CONTROL, BUT TRY TO BE AGGRESSIVE WITH YOUR MOVEMENTS!

DOWEL OVERHEAD SQUATS

  • WITH ARMS EXTENDED AND OVERHEAD, SQUAT DOWN AND KEEP HEELS ON GROUND FOR 5-8 REPS

  • REPEAT FOR THREE ROUNDS

  • Rest for 20-30 seconds BETWEEN ROUNDS

LATERAL BOUNDS

  • STAND ON ONE FOOT AND LOAD THE LEG TO PROPEL YOURSELF SIDEWAYS AWAY FROM THE GROUNDED FOOT. UPON LANDING, USE THE OPPOSITE FOOT TO ABSORB AND BOUND BACK TO STARTING POSITION. complete 8-10 REPS

  • REPEAT FOR FOUR ROUNDS

  • Rest for 30-60 seconds BETWEEN ROUNDS

KETTLEBELL CLEAN

  • HIKE THE BELL BETWEEN LEGS, EXPLODE THE HIPS AND BRING THE BELL FORWARD KEEPING THE ELBOW CLOSE TO BODY. ROLL THE AROUND THE WRIST AND CATCH THE BELL IN RACK POSITION. peform 5-6 REPS PER SIDE 

  • REPEAT ON OPPOSITE SIDE TO COMPLETE ROUND 

  • REPEAT FOR THREE ROUNDS

  • Rest for 30-60 seconds BETWEEN ROUNDS

SPLIT jump squats

  • IN LUNGE POSITION, SQUAT DOWN, QUICKLY ELEVATE FROM THE SQUAT AND JUMP UP SWITCHING LEG POSITIONS QUICKLY. UPON LANDING, ABSORB SOFTLY THROUGH THE ANKLES, KNEES AND HIPS TO MOVE INTO NEXT REP. complete 8-10 REPS IN THE SET 

  • REPEAT FOR THREE ROUNDS

  • Rest for 30-60 seconds BETWEEN ROUNDS

RENEGADE ROW

  • HOLDING BELLS IN PUSH UP POSITION, PULL A BELL TO THE TORSO, REPEAT ON OPPOSITE SIDE FOR 8-10 REPS PER ARM

  • REPEAT FOR three ROUNDS

  • Rest for 30-60 seconds BETWEEN ROUNDS

DUMBBELL PULLOVER

  • lay flat on back with arms stretched overhead. HOLD DUMBBELL OVER THE CHEST. KEEP ARMS LONG AND REACH OVERHEAD. RETURN TO CHEST AND repeat for 10-12 reps

  • REPEAT FOR FOUR ROUNDS

  • Rest for 30-60 seconds BETWEEN ROUNDS

DIVE bOMBERS

  • with a WIDE stance MOVE FROM DOWN DOG TO UP DOG. RETURN TO STARTING POSITION BY PRESSING THROUGH THE ARMS.

  • rEPEAT FOR 6-8 REPS

  • REPEAT FOR FOUR ROUNDS

  • Rest for 30-60 seconds BETWEEN ROUNDS

HANGING SIDE TO SIDE TUCKS

  • TUCK THE KNEES UP TO THE UNDERARM, LOWER AND REPEAT ON OPPOSITE SIDE. 

  • rEPEAT FOR 10-12 REPS PER SIDE

  • REPEAT FOR FOUR ROUNDS

  • Rest for 30-60 seconds BETWEEN ROUNDS


DAY THREE

 

Off


DAY SIX and SEVEN

NO WORKOUT TODAY OR TOMORROW. ACCESS TO WEEK eleven WILL BE IN YOUR INBOX SHORTLY.