It's hard to keep doing something day in and day out when the results come slowly. Most of us like to see the results of our hard work immediately - but unfortunately that's not the way our bodies work. Change not only takes time, but is composed of numerous parts. In our cases - working to achieve the bodies we want requires :
INTENSE WORKOUTS + CLEAN AND HEALTHY EATING + SLEEP + DEDICATION + PATIENCE
And without paying attention to each and every piece of the equation, you will not achieve your goals. So take a moment and make sure that you understand each piece.
This week we are going to strength train 4 days - taking Wednesday off from lifting.
Week's Plan
Monday - HIIT + Back and Biceps
Tuesday - HIIT + Chest, Tris and Shoulders
Wednesday - HIIT - go thru circuit 2x
Thursday - HIIT + Back and Triceps
Friday - HIIT + Chest, Biceps and Shoulders
There is only one HIIT routine this week - it is a timed challenge - your goal is to beat your time each day!
500 Rep HIIT ROUTINE: go thru 1x - (except Wednesday - go thru 2x)
100 Jump Rope Skips or High Knees
10 Burpees without Pushup
15 Pushups
100 Squat Jumps
10 Side Burpees with elbow to knee crunch
15 V-Ups
100 Jump Lunges
10 3/4 Burpees
15 Weighted Sit Ups - holding weight over chest with straight arms
100 Mountain Climbers
10 Box Jumps
15 Side Plank Drops each side
STRENGTH TRAINING CIRCUITS:
For each of the body parts specified for the day - go thru the three exercises 3x thru, 12 reps each, THEN move onto the next body part. (Remember to up your weight each set if you can!)
BACK
One Arm DB Row - in a lunge position, lean the same side elbow on the front leg. Row the DB to your lower rib cage, palms facing in.
Lying DB Pullover - lying on your back, hold one heavy DB over your chest. Keeping your elbows slightly bent at all times, slowly lower the weight behind your head as far as you can. Slowly bring the weight back up over your chest. REMEMBER - too much bend in the elbow will start to stress the triceps instead of your back!
Bent Over Rear Delt Fly - standing with feet hip distance apart, hinge forward from your hips, anywhere between a 45 and 90 degree angle - keep your back flat. Hold the db straight down in front of you palms facing eachother. Lift the weights out to the side.
CHEST
Lying Flat Bench Chest Press
Lying Incline Bench Chest Press - put your bench on a slight incline - if you don't work out a gym and have a stability ball you can lie on the ball at an angle - if you don't have either, then try and use some firm pillows to prop up your upper body
Lying Flat Bench Chest Fly
BICEPS
Alternating Bicep Curl - palms face up
Double Arm Hammer Curl - palms face eachother
21s - 7 bottom halves, 7 top halves, 7 full range
TRICEPS
Lying Triceps Extenstions (Skullcrushers)
Standing Behind the Head Tricep Extension - using one DB, keep elbows as close to head as you can, drop DB behind head (to a 90 degree angle or more) and pull back up until arms are straight
Bent Over Double Arm Triceps Kickback
SHOULDERS
Seated OH Shoulder Press - palms face forward
Seated Side Raise - palms face down - keep your elbows and wrists in line
Standing Front Raise - palms face eachother
TRAIN WITH INTENTION!
Week's Plan
Monday - HIIT + Back and Biceps
Tuesday - HIIT + Chest, Tris and Shoulders
Wednesday - HIIT - go thru circuit 2x
Thursday - HIIT + Back and Triceps
Friday - HIIT + Chest, Biceps and Shoulders
There is only one HIIT routine this week - it is a timed challenge - your goal is to beat your time each day!
500 Rep HIIT ROUTINE: go thru 1x - (except Wednesday - go thru 2x)
100 Jump Rope Skips or High Knees
10 Burpees without Pushup
15 Pushups
100 Squat Jumps
10 Side Burpees with elbow to knee crunch
15 V-Ups
100 Jump Lunges
10 3/4 Burpees
15 Weighted Sit Ups - holding weight over chest with straight arms
100 Mountain Climbers
10 Box Jumps
15 Side Plank Drops each side
STRENGTH TRAINING CIRCUITS:
For each of the body parts specified for the day - go thru the three exercises 3x thru, 12 reps each, THEN move onto the next body part. (Remember to up your weight each set if you can!)
BACK
One Arm DB Row - in a lunge position, lean the same side elbow on the front leg. Row the DB to your lower rib cage, palms facing in.
Lying DB Pullover - lying on your back, hold one heavy DB over your chest. Keeping your elbows slightly bent at all times, slowly lower the weight behind your head as far as you can. Slowly bring the weight back up over your chest. REMEMBER - too much bend in the elbow will start to stress the triceps instead of your back!
Bent Over Rear Delt Fly - standing with feet hip distance apart, hinge forward from your hips, anywhere between a 45 and 90 degree angle - keep your back flat. Hold the db straight down in front of you palms facing eachother. Lift the weights out to the side.
CHEST
Lying Flat Bench Chest Press
Lying Incline Bench Chest Press - put your bench on a slight incline - if you don't work out a gym and have a stability ball you can lie on the ball at an angle - if you don't have either, then try and use some firm pillows to prop up your upper body
Lying Flat Bench Chest Fly
BICEPS
Alternating Bicep Curl - palms face up
Double Arm Hammer Curl - palms face eachother
21s - 7 bottom halves, 7 top halves, 7 full range
TRICEPS
Lying Triceps Extenstions (Skullcrushers)
Standing Behind the Head Tricep Extension - using one DB, keep elbows as close to head as you can, drop DB behind head (to a 90 degree angle or more) and pull back up until arms are straight
Bent Over Double Arm Triceps Kickback
SHOULDERS
Seated OH Shoulder Press - palms face forward
Seated Side Raise - palms face down - keep your elbows and wrists in line
Standing Front Raise - palms face eachother
TRAIN WITH INTENTION!
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