Every other round you switch between cardio and toes to bar, to keep it fun 🙂
Odd: 1-5 Back Squats (climbing in weight, start at 5 reps and work your way to 1)
Even: 15/12 Cal Row or 12/9 Cal Bike or 200m Run (Every other round do 15 Toes-To-Bar)
Odd: 1-5 Power Cleans (climbing in weight)
Even: 15/12 Cal Row or 15/12 Cal Row or 12/9 Cal Bike or 200m Run (Every other round do 15 Toes-To-Bar)
10 DB Snatch (right)
10 DB Snatch (left)
10 DB Goblet Squats
9 DB Snatch (right)
9 DB Snatch (left)
9 DB Goblet Squats
… 8,8,8…7,7,7… All the way to 1,1,1…
-Couch stretch x 1’ each side 2 min each
–adductor rocks 5×15 sec ea side
-½ kneeling t/s rotations at wall 5x each side
A.) 20 min to build to the heaviest weight you can:
15 rep Hip Thrust at 3010 Tempo
Max reps banded glute extensions after each set
*Note the rep change this week. You should start heavier than your previous weight that you did for 20 reps.
B.) 20 min to complete 4-5 sets
15e DB or Barbell RDL (HEAVY)
12e Alternating Landmine Lunges (facing the plate)
C.) 10 min Max Reps of each exercise
20-25 Big DB Glute bridge with 3 abductions at the top
15-20 reps Seated Good Mornings (feet narrow)
Min. 1) 15/12 Cal Row
Min. 2) 1 Round of “Cindy”
Min. 3) 20-25 Russian KB Swings (70/53lb.)
10 Rounds straight through. Start with 25 KB Swings if you can. Then, as the workout progresses, you can cut it to 20 if you need.
“Cindy” = 5 Pull-Ups + 10 Push-Ups + 15 Air Squats
Advanced Option: Strict pull-ups
Pro Option: Wear a weighted vest for the whole workout. Standard is 20lbs for men and 14lbs for ladies.
5min. straight of as many partner ball toss sit-ups as possible.
Link to what I’m talking about:
Full Body Aesthetics Day 1:
Length: 8 Weeks
Training Days: 5 Days Per Week. If you would like to train 4 days per week, then take out the density days on Saturday. If you would like to train 3 day per week, then take out Tuesday and Saturdays.
Focus: Full body style per usual, but with a little more strength bias than we have in the past few cycles! So look forward to not only sculpting your body, but also getting STRONG AF! Throughout the next 8 weeks, we will be progressing on the 4 MOST IMPORTANT lifts when it comes it to getting strong and putting on muscle — The squat, bench press, deadlift, and strict press. Weeks 1-7 weights will vary by percentages (based of your 1 rep max) and then on week 8 will attempt a new 1 rep on all lifts!
Equipment Needed: Barbell, Squat Rack, Plates, Dumbbells, and a Pull-Up Bar
Set 2) 5 reps @ 75% of 1RM
Set 3) MAX unbroken reps @ 85% of 1RM
*Rest 2-3min. Between Sets
Rest 90sec. Repeat For 3 Total Sets.
1min. of Leaning Lateral DB Raises on the Right Arm Only Immediately into; 1min. of Leaning Lateral DB Raises on the Left Arm Only Rest 90sec. Repeat For 3 Total Sets. *Choose a weight that you can move for the entire minute (But is still tough). I only use 20-30lbs. myself
Rest 90sec. between sets *SQUEEZE for 1 split second at the bottom of each rep!
Recommended Warm-Up Routine:
1.) Spend 5-10min. on any kind of low impact cardio
2.) Spend 5min. either foam rolling the primary muscle groups for the day or doing a few stretches that will benefit the primary lift for the day.
3.) Complete 1-3 sets of every movement above with lighter weights than your working sets. (For most of you, this all that’s needed)