Brass Ring Fitness Basic Training Week 3 Level: Beginner

Size: px

Start display at page:

Download "Brass Ring Fitness Basic Training Week 3 Level: Beginner"

Bertina Hart
5 years ago
Views:

1 Brass Ring Fitness Basic Training Week 3 Level: Beginner Legal Notice: You are permitted to distribute the electronic version of this book intact, without editing it in any way, shape, or form. However, no part of the printed version of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, scanning, or otherwise, except as permitted under Section 107 or 108 of the 1976 United States Copyright Act, without prior written permission of the Publisher. Requests to the publisher for permission should be addressed to Robert Ord at brassringfitness@gmail.com or through Please note that much of this publication is based on personal experience. Although the author and publisher have made every reasonable attempt to achieve complete accuracy of the content in this document, they assume no responsibility for errors or omissions. This document is offered "as is". You should use this information as you see fit, and at your own risk. Neither author nor publisher shall be held liable for any loss, injury, or any type of damages. Your particular situation may not be exactly suited to the examples illustrated here and you should adjust your use of the information and recommendations accordingly. Nothing in this document is intended to replace common sense, legal, medical or other professional advice, and is meant to inform and entertain the reader. Use your head and your judgment, listen to your body, and enjoy.

2 Brass Ring Basic Training Overview and Instructions The purpose of Basic Training is to develop the competencies necessary for true fitness. This free week provides you with a sample of what a week might look like. The main objectives are: - Develop the habit of consistency through simple but effective workouts. - Learn proper technique by reviewing tutorials when new exercises are introduced. - Create strength and balance in your body by using functional movements. Instructions for Your Basic Training Week: 1. Make sure the program you ve downloaded is right for you. If any of the workouts are too hard for you to finish, download an easier version. If they are too easy, try a harder version. 2. Review all of the exercises by clicking on the link on the download page, even if you think you know how to do it. Remember that the purpose of using exercises in your training is to elicit a physical response. If you don t perform them correctly, the response will not be the desired one. 3. Modify the weight recommendations if they are too heavy to safely perform the number of repetitions called for. 4. Keep track of your times or number of rounds. Remember that the clock is a tool used to measure the progress of how effectively you are able to accurately perform the exercises. There are five workouts within the week. Perform them in order, but not necessarily in a 5 day period. Take rest days as needed to ensure you are effectively recovering, or to allow for flexibility in balancing training with other work and family obligations. HAVE FUN!

3 Warm Up Notes Day 1 Squats Walk / Jog / Run 4 Rounds Kettlebell Swings Sit Ups Alternate betweent these two exercises to develop great core strength. See 1 for detailed Time: Day 2 Walk / Jog Jumping Jacks 5 Rounds Be sure to take a look at the tutorials for Pull Ups, Kettlebell Swings especially if you don't think you can do one. Scale as Pull Ups appropriate. Run See 2 for detailed Time: Day 3 Cardio Keep the pace low enough to hold a conversation. See 3 for detailed Time: Day 4 Squats Jump Rope Max Rounds Thrusters Pull Ups Sumo Deadlift High Pull This is the toughest one of the week. Prepare yourself mentally before you start. See 4 for detailed Rounds: Day 5 3 Rounds 5 Rounds This full body workout focuses Push Ups Sumo Deadlift on the posterior chain, and is great in developing an athletic Sit Ups Overhead Press foundation. Squats See 5 for detailed Time:

4 #1 "Victorious warriors win first and then go to war, while defeated warriors go to war first and then seek to win." -Sun Tzu Active Full Body 4 rounds of 10 Squats 2 minute Walk 4 Rounds 10 Kettlebell Swings Swing to at least head high 10 Sit Ups Go all the way back Warm Up Prepare the body for exercise via escalating intensity through stretch, and active warmup. Strength / Stamina / Cardiorespiratory Endurance The full body stretch should target all major muscles. The Active should be intense enough to start a sweat, but not wear you out. Attack this workout with vigor. It is short enough to maintain an intense level of effort throughout. Keep breaks and transitions short. The faster you go, the sooner you're done (and the better the result).

5 #2 Action precedes progress; analysis precedes more analysis. Act first, analyze later. ~Charles Staley Light Active Active 10 Min Walk Full Body 25 Jumping Jacks 5 Kettlebell Swings Explode with the hips 5 Rounds 5 Bent Over Row (each arm) Full Range of motion 2 minute Walk Push the pace Warm Up Prepare the body for exercise via escalating intensity through light warmup, stretch, and active warmup. Full body functional workout. The Light should get the body ready for exercise, but should not be difficult. The full body stretch should target all major muscles. The Active should be intense enough to start a sweat, but not completely wear you out. It is OK to break a set up into multiple efforts, but you must complete all reps in each set before moving on.

6 #3 "Success is the sum of small things, done day in and day out." ~Robert Collier Full Body (10 Minutes) Minutes Low to Moderate Intensity Cardio 20 Increase Aerobic Capacity Examples of Cardio Exercises include: Gym Home Stationary Bike / Eliptical / Treadmill / Pool / Versa Climber / Rower Stationary March / Step Ups / Side to Side Step / Aerobics Outdoor Swim / Bike / Run / Walk / Surf / Sport

7 #4 Courage is resistance to fear, mastery of fear - not absence of fear ~Mark Twain 3 Rounds Full Body 10 Squats 1 Min Jump Rope 5 Thrusters Go all the way down in the squat Max Rounds Minutes 10 5 Bent Over Row (each arm) 5 Sumo Deadlift High Pulls Pull all the way up Use the legs to generate the momentum Warm Up Prepare the body for exercise via full body stretch and active warmup. Strength / Stamina / Cardiorespiratory Endurance Take as much time as you need to complete the warmup. Remember that in the warmup the two most important things are 1. Good Technique and 2. Full Range of Motion. This workout is a smoker. Start off at a reasonable pace and try to hold it.

8 #5 The future depends on what we do in the present ~Mahatma Ghandi 3 Rounds 10 Push Ups 10 Sit Ups 10 Squats 5 Rounds 5 Sumo Deadlift 5 Overhead Press Remember the "Angry Gorilla" Lock out overhead on each rep Warm Up Prepare the body for exercise via escalating intensity through active warmup. Full Body Strength & Stamina The Light should get the body ready for exercise, but should not be difficult. The Active should be intense enough to start a sweat, but not wear you out. Don't get too caught up on how fast you are going. Rather, complete the exercises correctly and with full range of motion.

Brass Ring Fitness Basic Training Sample Week. Level: Beginner

Brass Ring Fitness Basic Training Sample Week Level: Beginner Legal Notice: You are permitted to distribute the electronic version of this book intact, without editing it in any way, shape, or form. However,