TRAINING PLAN FROM WORRIER TO WARRIOR

TRAINING PLAN FROM WORRIER TO WARRIOR

GENERAL TRAINING TIPS Always warm up properly before starting your workout never train a cold muscle as that increases injury risk. Training with proper technique is crucial to avoid injury and maximise results. If you are unsure how to perform an exercise, seek advice from an instructor or personal trainer. Use the full range of motion, taking the muscle from its fully extended position to its fully contracted position. Partial repetitions will develop strength only in that portion of the movement, and produce only slow overall gains. Do each movement in a slow and controlled manner. This increases the intensity of the contraction and minimises injury risk. Fast movements generate excess momentum and reduce the effectiveness of the exercise. Exhale during the concentric (harder) phase of the movement and inhale during the eccentric (easier) phase of the movement. Maintain good posture and neutral alignment of your spine throughout each exercise. Keep a strong core by drawing your navel towards your spine during each movement. DORIANS CHALLENGE TRAINING PLAN FROM WORRIER TO WARRIOR 2017 2

Before you start any workout, spend five to ten minutes doing light cardiovascular work on a rower, stationary bike, elliptical trainer, treadmill or easy jog outdoors. This helps to raise your body temperature and prepare your body for more strenuous exercise. By the end of the warm up you should feel slightly fatigued and you should have just broken a sweat. Next, spend just few minutes warming up your joints with some mobilising movements. COMPLETE 10 REPS OF EACH OF THE FOLLOWING: Head turns; right and left Head bends; forward, backward and lateral Shoulder circles; front and back Arm circles; front and back Back slaps Standing back hyperextensions Lateral side bends Standing leg swing from the hip; front and back, side to side Ankle circles; right and left Knee bends; partial squat and build up to full squat Partial lunge and build up to full lunge. This helps to avoid injury during training, warms up the target muscles, ligaments and joints, and prepares you mentally for your workout. DORIANS CHALLENGE TRAINING PLAN FROM WORRIER TO WARRIOR 2017 3

STRETCHING Stretching at the end of your workout will help improve your flexibility and posture; reduce the risk of muscle strain, joint injuries and back problems; and help reduce post-exercise muscle soreness. It will also help speed your recovery and increase your range of motion. Make sure you focus on your form and technique. Stretch only when you are warm. Stretching a cold muscle risks injury. Gradually ease into position, all the time focusing on relaxing the muscle. Stretch only as far as is comfortable and then hold that position. As the muscle relaxes ease further into the stretch. Exhale and relax as you go into the stretch and then breathe normally. Never go past the point of discomfort or pain. You could pull or tear the muscle/tendon. Stretches performed at the end of your workout should be held for 30 seconds or more. Release from the stretch slowly. DORIANS CHALLENGE TRAINING PLAN FROM WORRIER TO WARRIOR 2017 4

FULL BODY STRETCHING ROUTINE Hip Flexor/Quad Stretch Stretches hip flexors, quads, hamstrings Kneel on floor with both knees bent, shins on floor. Lunge right leg forward, so right knee is bent 90 degrees in front of you, right foot is flat on floor directly under knee, and left leg is still bent underneath you, parallel to right. Place both hands on top of right knee and press back hip forward, leaning into stretch, keeping torso upright. Hold for 30 seconds; release. Do three reps; switch legs and repeat. Bridge With Leg Reach Stretches chest, abs, hip flexors, glutes, legs Lie face up on floor with knees bent 90 degrees, feet flat on floor, arms extended by sides. Extend right leg in front of you, and then slowly lift hips toward ceiling until you form a diagonal line from right knee to right shoulder, pressing upper back into floor and opening up chest. Lift right leg straight up toward ceiling; lower. Do 10 controlled reps, holding the last rep for 10 seconds. Switch legs; repeat. Seated Trunk Twist Stretches back, abs, obliques Sit tall on floor, abs engaged, and legs extended and together in front of you. Rotate ribcage to right, keeping nose in line with breastbone and abs engaged. Lift ribcage off hips to rotate further to right, growing taller, twisting as far as possible. Return to center; repeat to left to complete one rep. Do 10 reps, holding final twists for 30 seconds each. Fold-over Stretch Stretches neck, back, glutes, hamstrings, calves Stand tall with feet hip-width apart, knees slightly bent, arms by sides. Exhale as you bend forward from hips, lowering head toward floor, while keeping head, neck and shoulders relaxed. Wrap arms around backs of legs and hold anywhere from 45 seconds to two minutes. Bend knees and roll up slowly to release. Tip: If you're not comfortable reaching that far, bend knees more and/or place hands on elevated surface, like yoga blocks. Butterfly Stretch Stretches neck, back, glutes, hamstrings, thighs Sit tall on floor with soles of feet together, knees bent out to sides. Grasp feet with hands, engage abs, and slowly lower body toward feet, going only as far as comfortable, and then holding there for 45 seconds to two minutes. Slowly release. If this pose is uncomfortable for you, elevate hips onto a couple of blankets, and then try again. DORIANS CHALLENGE TRAINING PLAN FROM WORRIER TO WARRIOR 2017 5

Reclining Pigeon Stretches lower back, hips, glutes, hamstrings Lie face up with knees bent, feet flat on floor. Cross flexed right foot over left thigh, hook arms around left hamstring, and lift left foot a few inches, keeping back and shoulders on floor. Gently pull right leg in toward you, until you feel a stretch; hold for 45 seconds to two minutes. Lower back to start, switch legs and repeat. Swan Stretch Stretches shoulders, back, chest, abs, obliques, hip flexors Lie facedown on floor with hands in front of shoulders, fingers facing forward, legs together and extended behind you. Press into hands to lift belly off floor. Keeping abs engaged, shoulders down and pelvis grounded, lengthen upper body away from mat, reaching out and up from crown of head. Draw shoulder blades together, opening chest. Hold for 30 to 45 seconds; release. Do five reps. Standing Triceps Stretch Stretches neck, shoulders, back, abs, triceps Stand tall with feet hip-width apart, arms extended overhead. Bend right elbow so right palm lands on upper back. Reach left hand over to grasp just below right elbow. Gently pull elbow back and toward head; hold for about 45 seconds. Switch arms and repeat. Twisted Arm Stretch Stretches shoulders, back, triceps Sit (or stand) tall, with abs engaged, legs crossed and shoulders down. Extend arms out to shoulder level in front of you and cross right arm over left. Lock elbows, lift hands toward ceiling, and then work to twist hands around until palms face each other. Hold for about 45 seconds; unwind and repeat on other side. Standing Thigh Release Stretches back, abs, hip flexors, glutes, quads Stand tall with abs engaged, feet together, arms by sides. Bring right heel toward butt and grasp top of foot with right hand. Extend left arm overhead (or place on chair) to help balance. Press right foot into hand to increase stretch along front of thigh. Hold for about one minute; release, switch sides and repeat. DORIANS CHALLENGE TRAINING PLAN FROM WORRIER TO WARRIOR 2017 6

DORIANS CHALLENGE TRAINING PLAN DORIANS CHALLENGE TRAINING PLAN FROM WORRIER TO WARRIOR 2017 7

WEEK 1 MONDAY Complete 8 rounds of: 1 minute Jog / Run 3 minutes Walk TUESDAY 10 Push-ups 30 seconds plank 15 Squats 10 Lunges 30 seconds Bear Crawl WEDNESDAY 1 minute Walk 50 meter Run 15 Squats 10 Lunges THURSDAY Recovery Research how to properly perform a Squat, Lunge, Deadlift, Bear Crawl and any other exercises that are unfamiliar to you in this plan. FRIDAY Complete 8 rounds of: 1 minute Jog / Run 3 minutes Walk SATURDAY 10 Push-ups 30 sec plank 15 Squats 10 Lunges 30 seconds Bear Crawl SUNDAY Recovery Buy the materials and build your own Sand Bag DORIANS CHALLENGE TRAINING PLAN FROM WORRIER TO WARRIOR 2017 8

WEEK 2 MONDAY Complete 6 rounds of: 3 minutes Walk TUESDAY Complete 4 rounds of: 10 Push-ups 30 seconds plank 15 Squats 10 Lunges 30 seconds Bear Crawl WEDNESDAY 1 minute Walk 50 meter Sand Bag Carry on shoulder 15 Sand Bag Squats 10 Sand Bag Lunges THURSDAY Recovery Recovery - Read Dorians Challenge Nutritional Strategies FRIDAY Complete 6 rounds of: 3 minutes Walk SATURDAY Complete 4 rounds of: 10 Push-ups 30 sec plank 15 Squats 10 Lunges 30 seconds Bear Crawl SUNDAY Recovery Recovery - Start a journal to track your activity. Keep track of how you felt before, during, and after your workout. What challenges did you encounter? What will you do the next time you encounter those challenges? DORIANS CHALLENGE TRAINING PLAN FROM WORRIER TO WARRIOR 2017 9

WEEK 3 MONDAY Complete 6 rounds of: 3 minutes Jog / Run 2 minutes Walk TUESDAY 12 Push-ups 40 seconds plank 20 Squats 12 Lunges 40 seconds Bear Crawl WEDNESDAY 1 minute Walk 50 meter Sand Bag Carry on shoulder 15 Sand Bag Squats 10 Sand Bag Lunges THURSDAY Recovery Recovery - Research the health benefits of meditation. We recommend you meditate for 5 to 10 minutes every day. FRIDAY Complete 6 rounds of: 3 minutes Jog / Run 2 minutes Walk SATURDAY 12 Push-ups 40 seconds plank 20 Squats 12 Lunges 40 seconds Bear Crawl SUNDAY Recovery Recovery - Write your own health vision statement. Why is your health and fitness important to you? Where do you want to be in three months, six months, one year? DORIANS CHALLENGE TRAINING PLAN FROM WORRIER TO WARRIOR 2017 10

WEEK 4 MONDAY Complete 5 rounds of: 4 minutes Jog / Run 2 minutes Walk TUESDAY Complete 4 rounds of: 12 Push-ups 40 seconds plank 20 Squats 12 Lunges 40 seconds Bear Crawl WEDNESDAY 1 minute Walk Complete 4 rounds of: 50 meter Sand Bag Carry on shoulder 15 Sand Bag Squats 10 Sand Bag Lunges THURSDAY Recovery Recovery - Research the health benefits of High Intensity Interval Training (HIIT). FRIDAY Complete 5 rounds of: 4 minutes Jog / Run 2 minutes Walk SATURDAY Complete 4 rounds of: 12 Push-ups 40 seconds plank 20 Squats 12 Lunges 40 seconds Bear Crawl SUNDAY Recovery Recovery - Revisit your health vision statement. Why is your health and fitness important to you? What challenges did you encounter this week? What will you do the next time you encounter those challenges? DORIANS CHALLENGE TRAINING PLAN FROM WORRIER TO WARRIOR 2017 11

WEEK 5 MONDAY Complete 8 rounds of: 3 minutes Jog / Run 1 minutes Walk TUESDAY CComplete 4 rounds of: 15 Push-ups 50 seconds plank 25 Squats 15 Lunges 50 seconds Bear Crawl WEDNESDAY 1 minute Walk Complete 4 rounds of: 60 meter Sand Bag Carry on shoulder 20 Sand Bag Squats 15 Sand Bag Lunges THURSDAY Recovery Recovery - Research the health benefits of home cooked meals. FRIDAY Complete 8 rounds of: 3 minutes Jog / Run 1 minutes Walk SATURDAY Complete 4 rounds of: 15 Push-ups 50 seconds plank 25 Squats 15 Lunges 50 seconds Bear Crawl SUNDAY Recovery Recovery - Grocery shopping and meal prep for the week. DORIANS CHALLENGE TRAINING PLAN FROM WORRIER TO WARRIOR 2017 1 2

WEEK 6 MONDAY Complete 12 rounds of: 30 seconds Walk TUESDAY Complete 5 rounds of: 15 Push-ups 50 seconds plank 25 Squats 15 Lunges 50 seconds Bear Crawl WEDNESDAY 1 minute Walk Complete 5 rounds of: 60 meter Sand Bag Carry on shoulder 20 Sand Bag Squats 15 Sand Bag Lunges THURSDAY Recovery Recovery - Research the health benefits of sleep. FRIDAY Complete 12 rounds of: 30 seconds Walk SATURDAY Complete 5 rounds of: 15 Push-ups 50 seconds plank 25 Squats 15 Lunges 50 seconds Bear Crawl SUNDAY Recovery Recovery - Grocery shopping and meal prep for the week. DORIANS CHALLENGE TRAINING PLAN FROM WORRIER TO WARRIOR 2017 13

COMMIT TO THE finish line SIGN UP HERE www.dorianschallenge.com