Please read everything BEFORE you begin

Size: px

Start display at page:

Download "Please read everything BEFORE you begin"

Brent Allen
5 years ago
Views:

1 Please read everything BEFORE you begin

2 The Schedule You are going to do a 2-days on, 1-day off, 2-days on, 2 day off schedule. Believe it or not these body weight workouts will be some of the most intense exercises you will ever experience. *If after performing the workouts you don t feel tired, you didn t push yourself hard enough. If you re pushing yourself, you will get all you need from each days schedule. Doing more will lead to overtraining and lost progress, I found out the hard way so don t do it. You MUST stretch before these workouts. Stretching increases your flexibility and reduces the chance for injury. Here is a link to a website that gives great information on stretching

3 Specific Rules. 1. Follow these in order and don t pick and choose: Please don t skip a workout because you don t like it. 2. Don t workout for more than 25 minutes: If you can t do the workout in that time, stop. It doesn t make much sense to keep going, plus life would suck for you real bad if you had to do this stuff for more than 25 minutes. 3. Take rest only when needed: Don t stop if you don t absolutely have to. The idea is to keep you moving through the entire workout. Unless specified, there is no rest between exercises. If you do need to stop, only do so until you regain yourself, then continue. 4. Push yourself, but know your limitations. If you start to feel sick or light headed, stop and regain yourself. You don t want to seriously injure yourself. 5. Measurements: People love to judge their fitness level by their weight. This is not the greatest of indicators and has the potential of discouraging you. Instead I suggest taking beginning photos (Front, Back and Profile) at the beginning each month. This will give you an accurate visual guide as to where you stand. You can also take your body measurements if you wish. You should check your weight only once per month, because it will fluctuate daily. Just remember your weight will go up on down due to various factors such as water retention, food you ate, and muscle you are building.

4 Let me Explain! The TERMS are close to what you may have heard before, but they re a bit less confusing. 1. SET: For the purposes of the Phaze program, all of the combined exercises in a workout equal one SET. For example, this list of exercises would be considered one SET. 10 Push- Ups 10 Sit- Ups 10 Squats 2. AMSAP : As Many SETS as Possible. When you see this, you must do as many SETS as you can i n the specified time. For example if the workout description says. Complete AMSAP in 10 minutes of 10 Push- Ups 10 Sit- Ups 10 Squats You would set your timer to ten minutes, and perform one complete SET. Once completed, you would start over, and continue doing SETS until your time ran out.

5 Definitions and Terminology Continued.. 3. AMAP : As Many as possible. 4. M = Meter 5. Benchmark: A test to see where you stand at this moment. You will judge your progress by this measurement. 6. Adjusting: Means reducing or adding to the weight, number of SETS, number of exercises or altering the way you perform an exercise depending on your athletic ability. For exa mple, if one of the exercises calls for 21 box jumps on a 24in box and you cannot jump that high; adj ust the size of the box. In this case you might only jump 10, but you still do the number of jumps th e workout calls for. Another example would be if the workout called for a 100M run but if you couldn t do that in your current condition, you would adjust the workout. In this instance you would adjust to a shorter distance, or a brisk walk until you build up to that distance. Just remember, adjusting doesn t giv e you a license to cheat. Give it your all and push yourself. One more example could be that you cannot perform a squat correctly due to flexibility or mobility issues. In this instance you may need the assistance of a wall, this would be considered an adjustment. Please note that whenever you make an adjustment to the workout you need to log it down. This is important because it is the only way to know for sure if you are making progress.

6 18

7 19

8 20 Week 1 - Month 1 Day 1: Benchmark Workout - Explode - AMSAP in 10 minutes Take Pictures/Weight/Measurements Then put the scale away for a month! 10 Squats 10 Push-Ups 10 Sit-Ups Day 2: Walk/Run ½ Mile Walk or Run. Cover the distance as quickly as possible. Day 4: 4 X 100m Sprints for time. Rest 2 min in between each sprint. (Time each Sprint) Day 5: Three SETS for time. 3 Standing Broad Jumps (Feet slightly apart. Jump as far as you can. Land without falling backward.) 10 Burpees 20 (foot) Bear crawl * Well this is your first week of training. Like I stated before it s going to be tough but you CAN do this. Since this is your first week, you should take your beginning photos (Front, Back and Profile), your weight, and measurements. Did you set your goal? If you didn t you MUST do this or you will fail. The exercises in Phaze 1 Galvanize, all rely on body weight. For most people, body weight workouts are more than enough to get them fit. They also allow you to practice your form before adding weight later. Usually people want to begin adding weight before they learn proper technique. This can lead to serious injury and loss of valuable training time. Remember you have to walk before you can run. Take the workouts seriously, do each movement correctly and give it all you have.

9 22 Week 2 - Month 1 Day 1: Three SETS for time. 10 Push-Ups 10 Overhead Squats (PVC Pipe, Use to simulate weight) 10 Sit-Ups Day 2: Benchmark Workout - Tsunami Squats and Push-Ups for time. (25 Squats, 25 Push-Ups, 17 Squats etc..) Day 4: Three SETS for time 24 walking lunges - 24 for each leg, so in total you would do 48 lunges. 400 m run Day 5: Three SETS for time. 5 Pike Presses (See graphic above for description of exercise) 50 Jumping Jacks 15 Push-Ups * You re on your second week of training, how do you feel? More than likely your excited, and maybe a bit sore. Contrary to popular belief, the soreness will not go away over time. You can diminish the soreness through proper nutrition and stretching, but if you are never sore you are not working hard enough.

10 23 Week 3 - Month 1 Day 1: AMSAP in 7 minutes 10 Jumping Pull-Ups (See workout explanation graphic above.) 20 Burpees Day 2: AMSAP in 20 minutes 25 Box Jumps (24 - Adjust height if needed). 17 Squats 9 Lunges Day 4: Benchmark Workout - Quake 1 Mile Walk or Run. Cover the distance as quickly as possible. Day 5: Three SETS for time. 50 Jump Rope 25 Sit-Ups * You re on your third week of training. Right about now you re wanting to see results, but more often than not you won t notice them. It takes time to see results, but they are there. It took years for you to get in the current shape your in. Give yourself some credit and keep with it. You CAN do this, I believe in you. One sure fire way to make progress is to adopt a sensible diet. Have you made the changes I suggested?

11 24 Week 4 - Month 1 Day 1: For Time 50 Jumping Jacks 40 Squats 50 Jumping Jacks. and then As Many Sit-Ups as possible in 7 Minutes Day 2: Benchmark Workout: - Tornado - AMAP Burpees 8 Minutes AMAP Burpees Day 4: 6 X 100m Sprints for time. Rest 2 min in between each sprint. (Time each Sprint) Day 5: Three SETS for time. 3 Standing Broad Jumps (Feet slightly apart. Jump as far as you can. Land without falling backward.) 10 Burpees 20 (foot) Bear crawl * Wow you re finishing up your first month! Congratulations. You should be very proud of yourself, I am. Most people never make it this far and it isn t for lack of trying. They forget to set a goal and life s little problems become more important than working out. How do you feel about your goal? Do you think you can accomplish it? If you have any questions or need help, just ask in out discussion area on Bilderz.com

12 25 Week 5 - Month 2 Day 1: Benchmark Workout - Explode - AMSAP in 10 minutes How much have you improved? Take Pictures/Weight/Measurements Then put the scale away for a month! 10 Squats 10 Push-Ups 10 Sit-Ups Day 2: Burpees Box Jumps (24 ) Adjust height if needed. Day 4: 6 X 100m Sprints for time. Rest 2 min in between each sprint. (Time each Sprint) Day 5: Three SETS for time. 3 Standing Broad Jumps (Feet slightly apart. Jump as far as you can. Land without falling backward.) 10 Burpees 20 (foot) Bear crawl *How are you feeling? About now you re probably past the honeymoon stage and things are getting real. Fitness is not a sprint but a lifelong race. Phaze 1- Galvanize is meant to make gradual changes to your schedule while slowly increasing your workload. I know that if too much is thrown at you at once you might get overwhelmed. If you need support or just want to talk to others that are following this guide, visit our discussion area on Bilderz.com, we d love to hear from you.

13 26 Week 6 - Month 2 Day 1: Sprint/Walk/ Push Ups 1 Mile Sprint the distance between two telephone poles then walk the distance between 5. Then do 10 Push-Ups. Repeat for a Mile total distance. Day 2: Benchmark Workout: - Tornado - AMAP Burpees 8 Minutes AMAP Burpees Day 4: 1 SET for time. 10 Squats (Unless indicated all squats are without weight) 100 M run 20 Squats 100 M run 30 squats 100 M run Day 5: AMSAP in 10 Minutes 5 Pike Press 10 Push-Ups 15 Sit-Ups 20 Squats * How is your diet going? Are you feeling energetic or worn out? One way to combat that worn out feeling (if you re following the Paleo/low carb diet) is to eat avocados. They are packed with good fat and will give you the energy you need.

14 27 Week 7 - Month 2 Day 1: Four SETS for time. 25 Jumping Jacks 12 Overhead Squats (PVC Pipe, Use to simulate weight) 6 Lunges (Each Leg) Day 2: Jumping Pull-Ups Knees to Elbows Day 4: 6 X 100m Sprints for time. Rest 1 min in between each sprint. (Time each Sprint) Day 5: Four SETS for time. 6 Standing Broad Jumps (Feet slightly apart. Jump as far as you can. Land without falling backward.) 15 Burpees 10 (foot) Bear crawl *Are you stretching before and after your workouts? A good stretch will prepare your body for exercise and help prevent injury. There are some great resources out there. One that I recommend is mobilitywod.com. The site has a bunch of how to videos and is packed full of useful information.

15 28 Week 8 - Month 2 Day 1: Run for time 1 Mile Day 2: Four Sets for time. 50 x Jump Rope 25 Jumping Jacks 10 Burpees Day 4: Benchmark Workout - Grinder - AMSAP in 20 Minutes 2 Box Jumps (24 Box Adjust height as needed) 2 Burpees 2 Knees to Elbows After each set you will double the amount of exercises. So after SET 1, you will do 4 of each exercise. After Set 2 is complete you will do 6 of each exercise until 20 minutes have passed. You will add up the total number of exercises, including the exercises you did in partial SETS and that will be your score. Day 5: Benchmark Workout - Burner - AMAP in 10 Minutes Squats * How far are you away from being able to accomplish your goal? There is only one month left after this week and I hope you re well on your way. I would love to get some feedback on your progress. You can always contact me by visiting our discussion area at Bilderz.com

16 29 Week 9 -Month 3 Day 1: Benchmark Workout - Tsunami - How has your time improved? Take Pictures/Weight/Measurements Then put the scale away for a month! Squats and Push-Ups for time. Day 2: 8 X 100m Sprints for time. Rest 1 min in between each sprint. (Time each Sprint). and then complete 100 Sit-Ups Day 4: AMSAP in 10 Minutes 5 Pike Press 10 Push-Ups 15 Sit-Ups 20 Squats Day 5: Burpees Box Jumps (24 ) Adjust height if needed. * Well it s the beginning of your third month of training. Way to go, I know it s been hard but you are doing great. You should start noticing some changes when you compare your first photos and the ones you just took. If you haven t changed your diet, your results will not be that noticeable. I d love to hear and see your progress in our discussion area at Bilderz.com

17 30 Week 10 - Month 3 Day 1: 1 SET for time. 15 Squats (Unless indicated all squats are without weight) 200 M run 25 Squats 200 M run 35 squats 200 M run Day 2: Benchmark Workout - Nuclear 1 SET for time 50 Squats 50 Box Jumps (24 Box Adjust if needed) 50 Push-Ups 50 Sit-Ups 50 Lunges (25 each leg) Day 4: Benchmark Workout: - Tornado - AMAP Burpees - How have you improved? 8 Minutes AMAP Burpees Day 5: Benchmark Workout - Explode - AMSAP in 10 minutes How much have you improved? 10 Squats 10 Push-Ups 10 Sit-Ups * This week is a bit tougher than usual. The reason is because you are getting more fit and can handle a larger workload. Expect the workouts to get harder from here on out.

18 31 Week 11 - Month 3 Day 1: Four SETS for time. 100 Jump Rope 25 Sit-Ups 15 Push-Ups Day 2: Run for time 1 Mile Day 4: 6 X 200m Sprints for time. Rest 2 min in between each sprint. (Time each Sprint) Day 5: Four SETS for time. 15 Overhead Squats (PVC Pipe, Use to simulate weight) 15 Sit-Ups 15 Box Jumps (24 Box Adjust if needed) * How is your running going? If you re like me, you hate to run, but it is a necessary evil. I find that if I run with headphones on it makes the experience bearable. To this date I have not found any exercise that will get you better at running other than running. If your legs are cramping I suggest you stay hydrated, warm up before you run, get plenty of rest, and watch your diet.

19 32 Week 12 - Month 3 Benchmark Week Day 1: Benchmark Workout - Explode - AMSAP in 10 minutes How did you do compared to the first workout? I hope you smashed your first score. 10 Squats 10 Push-Ups 10 Sit-Ups Day 2: Benchmark Workout - Tsunami I m sure the first time you did Tsunami you hated it. How well did you do this time? Squats and Push-Ups for time. Day 4: Benchmark Workout - Quake How s your mile time? 1 Mile Run. Cover the distance as quickly as possible. Day 5: Benchmark Workout: - Tornado - AMAP Burpees I bet you re getting good at burpees. How did you do? 8 Minutes AMAP Burpees * Way to go champ, you made it an entire three months. You did a terrific job! I bet you re beginning to look and feel better. Don t stop now; make fitness a life long endeavor. Once you complete your goal, set another one and so on. If you want to use these workouts you can start over and alter them, as you need. Or you can download Phaze 2 or Phaze 3 at Bilderz.com

20 33 I hope Phaze 1 Galvanize helped you achieve your fitness goals. Galvanize is not a total solution, but just the beginning. Please tell me what you think of the guide, I d love to get your feedback. Lance Fischer Bilderz.com

ou don t have to lots of equipment or fanc 100 home workouts

y ' y ou don t have to lots of equipment or fanc... y machines to get fit! ou are the machine 100 home workouts The beauty of CrossFit is you can do it anywhere and it can be done with little or no equipment.