Final week? This is IT? Well, yes, and no. We are going to wrap up this six week program but there will be more to come in the future. And next week we will talk about what that “more” is…In the meantime, here is your last workout. Some things are the same. Some aren’t. How consistent of me, right? And hopefully you are being consistent in following along.
The focus this week is Personal Best. Personal Best is exactly what it sounds like. You are going to try and up your level of difficulty one more time. Give these workouts everything you have and really push. Notice that you will be performing 3 sets for each exercise given in the strength program. Also notice that your reps per set have been reduced from 10 each, to 6 each. We cycle the reps to keep your body guessing but also keep in mind that less reps means you can probably go with slightly more weight/or a more advanced variation, because you aren’t doing as many reps. So I am counting on each and every one of you to give it your all. Now get out there!
Instructions: There is an A and a B portion. Perform the B workout twice this week and the A workout once this week. Each program is comprised of exercise “pairings”. Perform them back to back for the prescribed number of sets and repetitions before going on to the next pair of exercises. And be sure to rest for the full rest time given. In addition, on any other day of your choice, you will perform the short but effective circuit workout that is written at the bottom of this blog. For the videos and how to instructions you can go here.
Workout A WARM UP – Inverted Hamstring 1 set, 10 repetitions on each side YTWI 1 set, 10 repetitions Inchworm 1 set, 10 repetitions Lateral Lunges 1 set, 10 repetitions each side STRENGTH (*Rest 60 seconds in between each exercise) 1a. Kneeling plank w/shoulder taps – 3 sets, 6 repetitions each side (Foundation) 1b. Glute bridge w/marching knees – 3 sets, 6 repetitions each side (Foundation) 2a. Resistance squat with row – 3 sets, 6 repetitions (Strength) 2b. Shoulder presses w/resistance – 3 sets, 6 repetitions Finishers 3a. Lateral shuffle and “tap” – 3 sets, 30 seconds, Rest 30 seconds 3b. Mountain climbers – 3 sets, 30 seconds, rest 90 seconds
Workout B WARM UP Mini band external rotation 1 set, 10 repetitions each side (Foundation) Side plank w/chest stretch 1 set, 10 repetitions each side (Foundation) Front/Back jumps 1 set, 10 repetitions (Warm up) Squat “runs” 1 set, 10 repetitions (Cardio) STRENGTH (*rest 60 seconds in between each exercise) 1a. Elevated push ups – 3 sets, 6 repetitions (Strength) 1b. Step ups – 3 sets, 6 repetitions each side (Strength) 2a. Elevated push ups – 3 sets, 6 repetitions (Strength) * Not a typo. Four sets of push ups total! 2b. Glute bridge w/eccentric hamstring slides – 3 sets, 6 repetitions (Strength) Finishers 3a. Squat thrusts – 3 sets, 30 seconds (Cardio), Rest 30 seconds 3b. “Box” turn jumps – 3 sets, 15 seconds each side (30 seconds total), Rest 90 seconds Cardio Circuit Workout Warm up Inchworms 1 set, 6 repetitions Lateral lunges 1 set, 8 repetitions each side Front/ Back jumps 1 set, 10 repetitions YTWI 1 set, 8 repetitions After the warm up, repeat this circuit twice • Lateral shuffle and “tap” 30 seconds, Rest 60 seconds • Mountain climbers 30 seconds, Rest 30 seconds • Box turn jumps 60 seconds,(30 seconds each side), Rest 2 minutes • Squat thrusts 30 seconds, Rest 30 seconds • Running drill 60 seconds, Rest 2 minutes • Plank climbers 30 seconds, rest 30 seconds • Single foot, lateral hops 30 seconds,(15 seconds each side), Rest 90 seconds Remember, pick two to three exercises each workout, and increase the difficulty. Do not let yourself adapt to these exercises. In order to see continued progress you have to keep challenging yourself! And have fun!
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