#40plusfitness Online Training: November 2017

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Osborne Morton
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1 #40plusfitness Online Training: November 2017 Consistency and Progression If you were to ask me what I thought the most important skills to master with respect to fitness and nutrition, I d have to say consistency and progression. Consistency is all about building habits. Progression is about moving forward. You can t do the second if you haven t mastered the first. If you aren t getting quite the results you d like to from your fitness and nutrition routines, ask yourself which of the above issues is likely responsible. Make your goal for the month to improve in that area. If consistency is your challenge, don t get bogged down in the minutiae of your workout. It really doesn t matter whether you re doing 1 or 2 of a workout or whether your exercises are Level 1 or Level 3. Just do whatever you re doing regularly and repeatedly. Only once the habit has been established does it make sense to scrutinize your routine and make the changes you need to to see progress. Got consistency down? Great! Make sure you re following the suggestions weekly workout progressions. Your body adapts to the stimulus of exercise quite quickly. And by adapts, I mean stops making progress. Aim to be slightly uncomfortable during your strength training sessions by pushing yourself to lift a little heavier, a little longer and with a little more intensity. Not every exercise or every time to work out, but reasonably often if you want to change body composition and improve your performance in the gym. Share which of the above two skills you ll be working on this month in the Facebook group. 40+ Women s Online Training Program: November 2017 Copyright Tamara Grand of 11

2 Workout Overview: There are three workouts this month. Two Strength and one (all-new) Mobility. Aim for three to five workout days per week, combining Strength, Mobility and Moderate Intensity Cardio (according to the descriptions below). If fat loss is one of your goals, an extra day of Moderate Intensity Cardio in the minute range is a good idea. As are daily, leisurely walks to lower cortisol and increase your non-exercise movement total. Depending on your schedule and the time you have available for exercise, Cardio workouts can either be done at the end of a Strength OR Mobility Workout OR on a separate exercise day. Note, however, that longer, more intense workouts can actually undermine your fat loss goals by increasing your body s production of stress hormones. Pay attention to what is and isn t working for you and adjust accordingly. See Table 1 for a sample of what your week might look like, depending on your work schedule, family commitments and whether you re a beginner, an intermediate or a more advanced exerciser. Note that if you only perform two strength workouts (A and B) in a week, you ll start the next week with workout A. Table 1: Sample Weekly Workout Schedule (note that these are just four of the many possible ways you could structure your week) Sun. Mon. Tues. Wed. Thurs. Fri. Sat. Beginner Rest Strength A Rest Strength B Rest Mobility/ Cardio Rest Int. Cardio Strength A Strength B Rest Strength A Mobility Rest Advanced Mobility/ Cardio Strength A Strength B Rest Strength A Strength B Rest Advanced Cardio Strength A Strength B Rest Strength A Mobility/ Cardio Rest 40+ Women s Online Training Program: November 2017 Copyright Tamara Grand of 11

3 1. Strength Workouts Once again, your first workout of the month will be the Benchmark Workout. Please download and read the Benchmark Instructions document found on the course web page and print out a copy of the Benchmark Worksheet for recording the details of your workout (see the video link for demonstrations of the exercise). Perform the EXACT SAME VERSION of the Benchmark that you did last month; otherwise you ll be comparing apples to oranges :-) For the Mobility workout we ll be counting repetitions of each of the eight exercises and going through the entire sequence twice (see details below and Table 3 for recommended number of repetitions) The two strength workouts combine core-specific movements, whole-body strength and HIIT finishers. You ll notice that some of the exercises are the same as last month; that s because we re working on progressing movement patterns this fall. For example, several exercises that were Option 2 last month are re-introduced as Option 1 this month. My sneaky way of making sure you keep challenging yourself ( progression, remember?) The format of the Strength workouts is exactly the same as last month. Just change the options for the exercises you did last month and you re good to go. Both workouts are timed (because so many of you told me you like timed workouts better :-) ) I use the GymBoss timer for iphone. It allows you to specify work and rest durations, as well as the number of cycles of each. Much easier than trying to keep your eye on the clock while you exercise. That means you do as many good form repetitions of an exercise as you can in the allotted time, rest and transition to the next exercise and repeat. If you need to take a break during the work interval, do so. Remember this approach follows the philosophy work until you can t, rest until you can. For most exercises you have three options to choose from; choose the modification that challenges you (i.e., you can get through most of the interval without losing form). In general, Option 2 will be more challenging than Option 1. However, in some cases, Options are equally challenging, but require different tools. Note that you needn t stick to a single level of difficulty for all exercises. You might be able to perform Option 2 modifications for some moves, but only Option 1 for others. That s fine. Our bodies are not uniformly strong unless we train them to be! You can find the video demonstrations here >> NOVEMBER EXERCISE VIDEOS See Table 2 for further instructions about work/rest intervals, number of times through each circuit and weekly workout progressions. Detailed descriptions of the strength workouts can be found in Tables 4 and Women s Online Training Program: November 2017 Copyright Tamara Grand of 11

4 Equipment required: yoga mat, assorted dumbbells, weight bench (or Reebok step or equivalent), resistance band Mobility Workout (see Table 3 for list of exercises and recommended numbers of repetitions) There are 8 exercises in the Mobility workout. The number of recommended repetitions is not the same for each. See Table 3 for details. Go through the entire circuit of exercises 8 twice to make it a workout. Going through the Mobility Workout once makes a great pre-strength workout warmup Workout A: Whole-body Strength + HIIT Finisher (see Table 4 for exercise details) Workout A has three components; a pair of core exercises, a four-exercise strength circuit and a Metabolic Finisher All three components are timed Start with a 5-7 minute warmup (the Mobility workout can also be used as a warmup) Set your circuit timer for 6 rounds of 30 s work and 15 s recovery Perform exercise 1a for 30 s. Rest for 15 s. Perform exercise 1b for 30 s. Rest for 15 s. Perform exercise 1c for 30 s. Repeat. (Note that exercises 1b and 1c are the same exercise, performed on left and right sides separately) Rest for 1 minute Set your circuit timer for 4 rounds of 45 s work and 15 s recovery Perform each of exercises 2a, 2b, 2c and 2d for 45 s at a time, resting for 15 s between exercises. Rest for 1 minute and repeat. Complete the HIIT Finisher (once through is obligatory; twice through is optional) Stretch 40+ Women s Online Training Program: November 2017 Copyright Tamara Grand of 11

5 Workout B: Whole-body Strength + Tabata Finisher (see Table 5 for exercise details) Workout A has three components; a pair of core exercises, a four-exercise strength circuit and a Metabolic Finisher All three components are timed Start with a 5-7 minute warmup Set your circuit timer for 6 rounds of 30 s work and 15 s recovery (exercise 1b needs to be done on each side :-) ). Perform exercise 1a for 30 s. Rest for 15 s. Perform exercise 1b for 30 s. Rest for 15 s. Switch sides and perform exercise 1b for 30 s again. Rest for 15 s. Repeat. Rest for 1 minute Set your circuit timer for 4 rounds of 45 s work and 15 s recovery Perform each of exercises 2a, 2b, 2c and 2d for 45 s at a time, resting for 15 s between exercises. Rest for 1 minute and repeat. Complete the Tabata Finisher (once through is obligatory; twice through is optional) Stretch 2. Cardio Workouts: Perform 1-2 steady state cardio workout each week. This should be a minimum of 20 minutes in duration (but feel free to increase the workout to a maximum of 45 minutes) and at an intensity that still allows you to make (stilted) conversation. If you keep track of your heart rate via a heart rate monitor, aim to keep it between 65 and 75% of maximum heart rate. Check the Facebook group for the recent discussion and Live event about heart rate intensity. Feel free to choose your favourite mode of movement; walking, running, cycling, a cardio machine or a series of calisthenics. A spin or step class would also fill the bill. 40+ Women s Online Training Program: November 2017 Copyright Tamara Grand of 11

6 Aim for minutes of leisurely walking each and every day. This isn t exercise per se, but movement that will help to lower circulating stress hormones and increase metabolism (both of which are great weight loss tools!). Invite your partner, pet, children or a friend to join you; here s your chance to model healthy behaviour to your friends and family. Look for small pockets of time (like lunch-break or getting off the bus a stop or two earlier) to fit this in. 3. General Guidelines begin each workout with 5-7 minutes of light movement; include arm circles, marching in place (both narrow and wide marches), body weight squats, jumping jacks (low or moderate impact), stair climbing, walk out to plank, etc. Your goal is to slowly elevate your heart rate and body temperature in preparation for the work to come. Read this post for more information about the importance of warming up and to see a few of my favourite warmup moves. Check out the following warm-up video and perform it along with me >> Pre-strength warm-up finish each workout with 5-10 minutes of gentle stretching; read this post for information about the benefits of stretching and watch the embedded video for a guided stretch. Remember to breathe while you stretch and hold each pose for 15 to 30 s Make sure you keep track of your workouts. For each workout, note the modification or weight used for each exercise, the duration of your workout and the number of you performed. Video demonstrations of all exercise modifications can be found here >> NOVEMBER EXERCISE VIDEOS Please do not share this link as the videos have been created exclusively for clients of Fitknitchick.com. 40+ Women s Online Training Program: November 2017 Copyright Tamara Grand of 11

7 Table 2: Strength Workout Weekly Progressions Week Core Work/ rest intervals Sets (# times through core exercises) Work/rest intervals Sets (# times through each circuit) Change from last week 1 30 s work 2 45 s work Beginners: 2 Intermediate: Advanced: s work 2 45 s work Beginners: 2 Intermediate: 2-3 Advanced: 3 Increase weights on any exercises you can 3 30 s work Beginners: 2 Intermediate and Advanced: 3 45 s work Beginners: 2 Intermediate: 2-3 Advanced: 3 Intermediate and advanced increase number of core by s work Beginners: 2 Intermediate and Advanced: 3 45 s work Beginners: 3 Intermediate: 3 Advanced: 3-4 Increase number of strength by Women s Online Training Program: November 2017 Copyright Tamara Grand of 11

8 Table 3: Mobility Workout Exercise Repetitions Function 1. Banded squats x 20 Wake up glutes/open hips 2. Bird dog to inchworm x 10 Engage core/stretch hamstrings 3. Back lunge to overhead reach x 10 each side Hip opener/side body stretch 4. High plank shoulder taps x 10 each side 5. Cossack squats x 10 each side 6. Crab reaches x 10 each side 7. Standing figure four x 10 each side 8. Side plank hip drops x 10 each side Engage core/shoulder stabilization Hip rotator/inner thigh stretch/ankle mobility Chest/shoulder opener/lower back flexility Hip opener/glute strengthener/balance test Shoulder stabilizer/core strengthener/lateral hip work 40+ Women s Online Training Program: November 2017 Copyright Tamara Grand of 11

9 Table 4: Strength Training Workout A Option 1 Option 2 Level 3 1a. Forearm plank (from toes) 1b. Side plank (from knees) with core rotation Forearm plank with alternating arm reach Side plank (from toes) with core rotation Forearm plank with with weight drag Side plank (from toes) with weighted core rotation 1c. Switch sides Switch sides Switch sides 2a. Dumbbell squat 2b. Bent-over dumbbell row 2c. Alternating back lunge 2d. Chest press (bench or ball) Dumbbell squat (weights at shoulders) Bench-supported bentover row Kettlebell/dumbbell goblet back lunge Hand-elevated push-ups (from toes) ** Off-set load dumbbell squat (weights at shoulders) Alternating bent-over row Dumbbell back lunge off step T-stabilization push-ups (from toes) HIIT Finisher Choose the cardio machine of your choice (if you don t have a cardio machine, substitute one of the following: (1) skipping rope, (2) double arm kettlebell swings, (3) bench or Bosu power-overs or (4) box jumps Perform 8-10 rounds of 30 s work (high intensity or speed) with 15 s of recovery (low intensity or speed or marching it out ). Feel free to change cardio machine or exercise from one workout to the next. ** Switch weights on the second time through the circuit. When performing the circuit 3 times, switch weights at half time 40+ Women s Online Training Program: November 2017 Copyright Tamara Grand of 11

10 Table 5: Strength Training Workout B Option 1 Option 2 Option 3 1a. Bird dog (with resistance band) 1b. Anti-rotation resistance band squat Roll-outs on the stability ball Dumbbell/medball kneeling up-chop Roll-ins on the stability ball Anti-rotation resistance band lunge 1c. Switch sides Switch sides Switch sides 2a. Hamstring curls on the ball Sumo dead lift Barbell dead lift 2b. Standing shoulder press 2c. Lateral resistance band walk Standing alternating arm shoulder press Alternating cross-behind lunges (with or without weights) Shoulder hand-stand hold Alternating lateral lunge plus lateral raise 2d. Resistance band lat pull-down Seated reverse flys Lat pull-overs on the ball Tabata Finisher (once through; 2nd Tabata is optional and advanced) Set your timer for 8 rounds of 20 s work and 10 s rest. Choose 1 or 2 movements from the list below. Either perform 1 movement for all 8 work intervals OR alternate between movements 1 and 2 so you re doing 4 work intervals of each. IF you re performing a 2nd Tabata Finisher, choose a different movement (or pair of movements) 1. Squat jacks 2. Plank jacks 3. Burpees (with or without a push-up) 4. Single arm snatches (switch sides every other interval) 40+ Women s Online Training Program: November 2017 Copyright Tamara Grand of 11

11 40+ Women s Online Training Program: November 2017 Copyright Tamara Grand of 11

#40plusfitness Online Training: October 2017

#40plusfitness Online Training: October 2017 Are you building strong a strong foundation? If you ve been a member of this group for awhile, you ll have noticed that I m a big fan of planks, squats, rows