Strength & Conditioning:
Run 400m
10 Rounds:
5 Wall Balls 20/14
3 Burpees
1 Power Clean 185/135
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Run 400m
10 Rounds:
5 Wall Balls 20/14
3 Burpees
1 Power Clean 185/135
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Run 400m
Booty Crew:
A.) 4x
2 min Hip Thrusts
2 min Seated Banded Abductions
1 min rest
B.) 4x
2 min Alternating Heavy Step Ups
1 min each side Side Lying Plate Abductions
1 min Rest
C.) 4x :45 sec on /:15 sec rest
A-squats
DB Snatch (20-35)
Skater Plyos
KB Swings (35-53)
Rest
Sweat:
0-10min.
4 Rounds:
200m Run
200m Row
10-20min.
5 Rounds:
15 DB Push Press 50/35s
10 Burpees
20-30min.
6 Rounds:
15 Russian KB Swings 70/53
15 Sit-Ups
*Feet anchored on the outside of the KB to go faster
30-36min.
7 Rounds:
10 Plate Rows (55/35lb. Plate)
10 Plate Push-Ups
https://www.youtube.com/watch?v=f283li7YZuE
Daily D:
Pick one these for your cardio, core, and shoulder burner!
Every 3min. x 10 Rounds:
200m Run
12 DB Push Press 45/30s
7 Toes-To-Bar
Or this advanced version…
Every 3min. x 10 Rounds:
200m Run
15 DB Push Press 50/35s
10 Toes-To-Bar
If for any reason you can not run, just pick anything that gets your heart-rate up for 60sec. Could be burpees, double unders, lateral hops over an object, etc…
Full Body Aesthetics: Day 1 Cycle 9
Legs:
6-8 Bulgarian Split Squats on EACH leg
Rest 2min. Repeat For 3 Total Sets.
*See Double Progression model below
https://www.youtube.com/watch?v=tSynlDZo5Fw
Chest:
10-12 Partial DB Cleavage Cutters
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=1s060xEkQX8
Back:
8-10 Supinated Grip Barbell Rows
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=D2YGzQ5G6J4
Shoulders:
8-10 Supinated Barbell Front Raises
Immediately into;
8-10 Regular Grip Barbell Front Raises
Rest 2min. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=QZY8qfPZAbM
Triceps:
12-15 Weighted Bench Dips
Rest 90sec. Repeat For 3 Total Sets.
*You may use a dip bar today as well. If you do, keep your chest up to focus on the triceps versus leaning forward and hitting more chest.
https://www.youtube.com/watch?v=5H5nKVULKQs
Biceps:
10-12 Straight Barbell Curls.
Rest 90sec. Repeat For 3 Total Sets.
Abs:
10-15 Weighted Hanging Knee Raises
Rest 60sec. Repeat For 4 Total Sets.
*Try to climb in weight each set and really challenge yourself.
https://www.instagram.com/p/B-KZd2XKAr7/?utm_source=ig_web_copy_link
THE NEW CYCLE IS HERE AND… It’s going to be my personal favorite to date. We are going to be doing some unilateral strength focused stuff that is going to make such a huge difference in your training. AND… I think everyone will more than likely have bigger glutes after this cycle. You’ll see why as you get through the week. Or you’ll feel why I should say 😉
P.S. This cycle is only 4 days per week, which should be kind of a relief because we have been hitting it hard for a while. However, I have personally had better aesthetic results on 4 days cycles than 5 myself. So for many of you, that extra day of rest could be a GAME CHANGER. However, if you are going to do something no matter what this program says… I recommend picking a day of the week that looks fun on the sweat program. They aren’t very weight focused at all and they ALWAYS scratch the itch of “I kinda wanna be on the floor after this.” I always enjoy them 🙂
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*DOUBLE PROGRESSION MODEL
The goal on these movements is to get ALL 3 sets for 8 reps. Once you can do that, you add 5% to the bar. That new load should knock you down to 3 sets at 6-7 reps, but eventually, you will be strong enough to do it for 3 sets of 8 again. Then we add another 5%. With the unilateral movements that I chose for this cycle, I believe this is going to be the best format for results.
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NO WARM UP SETS are included in any of these sets and reps, so be sure to do 1-2 sets in each section to get warm, but do not count them as “working sets.”
superset with;
6-8 Lateral Barbell Lunges on each leg
Rest 2min. Repeat For 3 Total Sets.
Lateral Lunge Demo:
https://www.youtube.com/watch?v=v8DxqlcxQSg
*DELOAD WEEK (Use 30% less than your heaviest weight you’ve used over the past 7 weeks.)