FIT IN 56 ADVANCED HOME WORKOUT PLAN

Transcription

1 FIT IN 56 ADVANCED HOME WORKOUT PLAN 1 & 2 WEEK DAYS PER WEEK WORKOUT SPLIT EQUIPMENT NEEDED LOG BOOK NOTES PROGRESSION REST PERIODS 4. Do each workout 2 times per week. Full body x2. Supersets alternating upper lower & for the same muscle group. DB s or KB s Chair or a bench Mat Step (or anything to elevate your foot on & lie on to lift up your body) Record the weight & number of reps in each set in the log book below. Using supersets where you are alternating between 2 exercises. E.g. Do a set of 1a, then 1b, rest & repeat for 3 sets. Aim to complete more reps in the next workout or use a heavier weight. E.g. 10 to 15 reps. If you did 10 reps the first workout, you will try to beat 10 the next workout and work up to 15. Improve quality of the reps and really focus on feeling the muscle working. The last 2-3 reps of each set should be difficult. No rest between paired exercises. 60 sec rest between sets.

2 Week 1 : WORKOUT 1 Sets Reps Rest SET 1 SET 2 SET 3 NOTES 1a KB/DB Bulgarian Split Squats 1b Press ups 2a 2b KB/DB Single leg Hip thrust KB/DB One arm row 3a KB/DB Goblet Squats 3 15 to 25 0 sec (Heels elevated) 3b KB/DB Sumo Deadlifts 3 15 to sec 4a KB/DB Seated Lateral raises 3 15 to 20 0 sec (3 sec down) 4b KB/DB Seated Arnold press 3 15 to sec Week 1 : WORKOUT 2 Sets Reps Rest SET 1 SET 2 SET 3 NOTES 1a Single leg Chair squats 1b DB/KB Standing Shoulder press 3 15 to sec 2a Front Foot elevated reverse lunges 2b KB/DB Bent over row 3a DB/KB RDL s 3 15 to 20 0 sec 3b DB/KB Hip thrusts 3 20 to sec 4a KB/DB Skullcrushers 3 15 to 20 0 sec 4b 2 KB/DB Pullovers

3 Week 2 : WORKOUT 1 Sets Reps Rest SET 1 SET 2 SET 3 NOTES 1a KB/DB Bulgarian Split Squats 1b Press ups 2a 2b KB/DB Single leg Hip thrust KB/DB One arm row 3a KB/DB Goblet Squats 3 15 to 25 0 sec (Heels elevated) 3b KB/DB Sumo Deadlifts 3 15 to sec 4a KB/DB Seated Lateral raises 3 15 to 20 0 sec (3 sec down) 4b KB/DB Seated Arnold press 3 15 to sec Week 2 : WORKOUT 2 Sets Reps Rest SET 1 SET 2 SET 3 NOTES 1a Single leg Chair squats 1b DB/KB Standing Shoulder press 3 15 to sec 2a Front Foot elevated reverse lunges 2b KB/DB Bent over row 3a DB/KB RDL s 3 15 to 20 0 sec 3b DB/KB Hip thrusts 3 20 to sec 4a KB/DB Skullcrushers 3 15 to 20 0 sec 4b 2 KB/DB Pullovers

4 FIT IN 56 ADVANCED HOME WORKOUT PLAN 3 & 4 WEEK DAYS PER WEEK WORKOUT SPLIT EQUIPMENT NEEDED LOG BOOK NOTES PROGRESSION REST PERIODS 4. Repeat each workout twice per week. Upper/Lower split x2. Added conditioning. DB s or KB s Chair or a bench Mat Step (or anything to elevate your foot on & lie on to lift up your body) Record the weight & number of reps in each set in the log book below. Using supersets where you are alternating between 2 exercises. E.g. Do a set of 1a, then 1b, rest & repeat for 3 sets. Tempo Training to control movements and make muscles work. Tri-sets to add more work in a short amount of time. (Same as supersets but using 3 exercises instead of 2) Aim to complete more reps in the next workout or use a heavier weight. E.g. 10 to 15 reps. If you did 10 reps the first workout, you will try to beat 10 the next workout and work up to 15. Improve quality of the reps and really focus on feeling the muscle working. The last 2-3 reps of each set should be difficult. No rest between paired exercises. 60 sec rest between sets.

5 Week 3 : WORKOUT 1 Sets Reps Rest SET 1 SET 2 SET 3 NOTES 1a KB/DB Goblet Squat 5/3/ sec (5 seconds down, 3 sec pause) 1b KB/DB Sumo DB Deadlifts 5/3/ sec (5 seconds down, 3 sec pause) 2a KB/DB Goblet Squats (Heels 3 15 to 20 0 sec elevated) 2b KB/DB Single leg RDL (Braced) 2c DB/KB Split squats (controlled tempo) 3a KB/DB Hip Thrusts 2 sec squeeze sec (Drop to bodyweight & continue) 4a Deadbugs 2 to 3 12 e/s 60 sec 5a KB/DB Swings As little as Conditioning 25 swings/15 walkouts, 20 swings/10 walkout, 15 swing, 5 walkouts, 10 swings As Fast as you can 5b Walkouts As little as Week 3 : WORKOUT 2 Sets Reps Rest SET 1 SET 2 SET 3 NOTES 1a Press ups sec (3 seconds down, 2 sec pause) 1b KB/DB One arm row sec 2a KB/DB Seated Shoulder press 3 15 to 20 0 sec 2b KB/DB Upright row 3 15 to 20 0 sec 3a Bench/Chair dips (Bring feet in & 2 15 to sec continue) 4a Russian Twists 2 to 3 15 to sec 5a Renegade row As little as 5b Pushup to plank As little as 15 of each, then 10, then 5. As little rest as in between.

6 Week 4 : WORKOUT 1 Sets Reps Rest SET 1 SET 2 SET 3 NOTES 1a KB/DB Goblet Squat 5/3/ sec (5 seconds down, 3 sec pause) 1b KB/DB Sumo DB Deadlifts 5/3/1 (5 seconds down, 3 sec pause) sec 2a KB/DB Goblet Squats (Heels 3 15 to 20 0 sec elevated) 2b KB/DB Single leg RDL (Braced) 2c DB/KB Split squats (controlled tempo) 3a KB/DB Hip Thrusts 2 sec squeeze sec (Drop to bodyweight & continue) 4a Deadbugs 2 to 3 12 e/s 60 sec 5a KB/DB Swings As little as Conditioning 25 swings/15 walkouts, 20 swings/10 walkout, 15 swing, 5 walkouts, 10 swings As Fast as you can 5b Walkouts As little as Week 4 : WORKOUT 2 Sets Reps Rest SET 1 SET 2 SET 3 NOTES 1a Press ups sec (3 seconds down, 2 sec pause) 1b KB/DB One arm row sec 2a KB/DB Seated Shoulder press 3 15 to 20 0 sec 2b KB/DB Upright row 3 15 to 20 0 sec 3a Bench/Chair dips (Bring feet in & 2 15 to sec continue) 4a Russian Twists 2 to 3 15 to sec 5a Renegade row As little as 5b Pushup to plank As little as 15 of each, then 10, then 5. As little rest as in between.

7 FIT IN 56 ADVANCED HOME WORKOUT PLAN 5 & 6 WEEK DAYS PER WEEK Full body Push/ Full Body Pull x 2 WORKOUT SPLIT EQUIPMENT NEEDED 4. Repeat each workout twice per week. DB s or KB s Chair or a bench Step (or anything to elevate your foot on & lie on to lift up your body) Mat LOG BOOK NOTES PROGRESSION REST PERIODS Record the weight & number of reps in each set in the log book below. Using supersets where you are alternating between 2 exercises. E.g. Do a set of 1a, then 1b, rest & repeat for 3 sets. Using tri-sets which is the same as above but with 3 exercises instead of 2 (1a,1b,1c ) Aim to complete more reps in the next workout or use a heavier weight. E.g. 10 to 15 reps. If you did 10 reps the first workout, you will try to beat 10 the next workout and work up to 15. Improve quality of the reps and really focus on feeling the muscle working. The last 2-3 reps of each set should be difficult. No rest between paired exercises sec rest between sets.

8 Week 5 : WORKOUT 1 Sets Reps Rest SET 1 SET 2 SET 3 NOTES 1a KB/DB RDL s (4 sec down) 1b KB/DB Single leg hip thrust (3 sec squeeze) 2a KB/DB Hip Thrusts As many as 70 As little as 3a KB/DB Anderson Split squat pulses (KB/DB underneath) 1 40/60 sec each side 4a 2 KB/DB Pullover (4 sec down) 4b KB/DB Bent over row 5a KB/DB Seated Reverse fly s As many as 50 As little as 6a Blackburns 1 15 sec each position 7a Hollow Rock 2 Holds 60 sec Week 5 : WORKOUT 2 Sets Reps Rest SET 1 SET 2 SET 3 NOTES 1a KB/DB Goblet Squats 1.5 reps 1b KB/DB Step ups 2a DB walking lunges As many as 50 As little as 3a KB/DB Goblet Squat Pulses (Heels elevated, DB/KB by side) 1 As many as you can 4a KB/DB Flat press 4b KB/DB Chest fly s 5a DB Lateral raises As many as 50 As little as 6a KB/DB Skullcrushers into Close grip press 2 As many as you can 7a Side Plank 2 Holds 60 sec Once you start to fail on the skullcrushers, switch to the press & continue

9 Week 6 : WORKOUT 1 Sets Reps Rest SET 1 SET 2 SET 3 NOTES 1a KB/DB RDL s (4 sec down) 1b KB/DB Single leg hip thrust (3 sec squeeze) 2a KB/DB Hip Thrusts As many as 70 As little as 3a KB/DB Anderson Split squat pulses (KB/DB underneath) 1 40/60 sec each side 4a 2 KB/DB Pullover (4 sec down) 4b KB/DB Bent over row 5a KB/DB Seated Reverse fly s As many as 50 As little as 6a Blackburns 1 15 sec each position 7a Hollow Rock 2 Holds 60 sec Week 6 : WORKOUT 2 Sets Reps Rest SET 1 SET 2 SET 3 NOTES 1a KB/DB Goblet Squats 1.5 reps 1b KB/DB Step ups 2a DB walking lunges As many as 50 e/l As little as 3a KB/DB Goblet Squat Pulses (Heels elevated, DB/KB by side) 1 As many as you can 4a KB/DB Flat press 4b KB/DB Chest fly s 5a DB Seated Lateral raises As many as 50 As little as 6a KB/DB Skullcrushers into Close grip press 2 As many as you can 7a Side Plank 2 Holds 60 sec Once you start to fail on the skullcrushers, switch to the press & continue

10 FIT IN 56 ADVANCED HOME WORKOUT PLAN 7 & 8 WEEK DAYS PER WEEK WORKOUT SPLIT EQUIPMENT NEEDED LOG BOOK NOTES PROGRESSION REST PERIODS 4. Repeat each workout twice per week. Full body GBC (german body composition) Upper / Lower pairing + HIIT DB s or KB s Chair or a bench Mat Step (or anything to elevate your foot on & lie on to lift up your body) Record the weight & number of reps in each set in the log book below. Using supersets where you are alternating between 2 exercises. E.g. Do a set of 1a, then 1b, rest & repeat for 3 sets. Tempo Training to control movements and make muscles work. Tri-sets to add more work in a short amount of time. (Same as supersets but using 3 exercises instead of 2) Aim to complete more reps in the next workout or use a heavier weight. E.g. 10 to 15 reps. If you did 10 reps the first workout, you will try to beat 10 the next workout and work up to 15. Improve quality of the reps and really focus on feeling the muscle working. The last 2-3 reps of each set should be difficult. Shorter rest periods for more metabolic output second rest periods.

11 Week 7 : WORKOUT 1 Sets Reps Rest SET 1 SET 2 SET 3 & 4 NOTES 1a KB/DB Wide Goblet Squat sec (controlled tempo) 1b KB/DB Seated Shoulder press sec 2a KB/DB Bulgarian Split squats sec 2b KB/DB Single arm DB row sec 3a KB/DB Sumo Deadlifts sec 3b KB/DB Overhead Tricep Extensions sec 4a KB/DB Hip Thrusts sec 4b KB/DB Side bends sec 5a DB Punches 4 min 20 sec on Tabata finisher 20 sec on 10 sec off for Mountain climbers 10 sec off 4 mins Week 7 : WORKOUT 2 Sets Reps Rest SET 1 SET 2 SET 3 & 4 NOTES 1a KB/DB Reverse lunges sec 1b KB/DB Floor press sec 2a KB/DB RDL s sec 2b KB/DB Pullover sec 3a KB/DB Single Leg RDL sec (Braced) 3b KB/DB Lateral raises sec 4a KB/DB Goblet Squat sec (Heels elevated) 4b Shoulder taps sec 5a DB/KB Squat thrusters Alternating bicycle crunches 4 min 20 sec on 10 sec off Tabata finisher 20 sec on 10 sec off for 4 mins

12 Week 8 : WORKOUT 1 Sets Reps Rest SET 1 SET 2 SET 3 & 4 NOTES 1a KB/DB Wide Goblet Squat sec (controlled tempo) 1b KB/DB Seated Shoulder press sec 2a KB/DB Bulgarian Split squats sec 2b KB/DB Single arm DB row sec 3a KB/DB Sumo Deadlifts sec 3b KB/DB Overhead Tricep Extensions sec 4a KB/DB Hip Thrusts sec 4b KB/DB Side bends sec 5a DB Punches 4 min 20 sec on Tabata finisher 20 sec on 10 sec off for Mountain climbers 10 sec off 4 mins Week 8 : WORKOUT 2 Sets Reps Rest SET 1 SET 2 SET 3 & 4 NOTES 1a KB/DB Reverse lunges sec 1b KB/DB Floor press sec 2a KB/DB RDL s sec 2b KB/DB Pullover sec 3a KB/DB Single Leg RDL sec (Braced) 3b KB/DB Lateral raises sec 4a KB/DB Goblet Squat sec (Heels elevated) 4b Shoulder taps sec 5a DB/KB Squat thrusters Alternating toe touches 4 min 20 sec on 10 sec off Tabata finisher 20 sec on 10 sec off for 4 mins

13 We hope you have enoyed the 8 week FIT in 56 workouts. These workouts are designed to get progressively harder over the weeks and you should now feel a lot stronger than you did 8 weeks ago! We hope that you can use this 8 weeks as a base to continue on making improvements with your body, mind and overall health. This 8 weeks is only the beginning of your ourney and we encourage you to take all the tools you now have and continue to push yourself going forward. 3 Keys for you with training going forward; - Execution. Making sure you are using the right muscles to do the exercises and limiting any swinging/momentum in every exercise. It's much better to do a light weight properly than use a heavier weight and have poor technique. - Progression You have to be progressing to force your body to adapt. - Consistency Consistently working out. Consistently executing the exercises correctly Consistently progressing We would love to hear some feedback on the training program and anything that you think we could improve. Matt.