Replay The Series

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WHICH WORKOUT DO YOU WANT TO PERFORM?


Choose the individual workout you need to follow today.
PHASE 1
PHASE 2
workout 2
workout 1
workout 3
workout 2
workout 1
workout 3

Consult your doctor or health care professional before starting this or any other exercise program

YOUR WORKOUT CALENDAR

DAY 1DAY 2DAY 3DAY 4DAY 5DAY 6DAY 7
Workout 1Workout 2Rest
Workout 1
Workout 3
RestRest

DETAILS FOR PHASE 1, WORKOUT 1

MOVEMENTTIMEINTRIBS 
     
DB Squat and Alt Press30s06ETOWORKOUT GUIDELINES
  1. Attempt to raise Intensity Level by at least 1 every 2 weeks
  2. Set up your area with all equipment that you'll need ahead of time, for efficiency when you start working out
  3. Have a watch or clock close by to stick to work and rest times
  4. Maintain good form on each exercise for the length of the work bout. Take short breaks if necessary, but work the whole time
  5. Listen to your body. Push yourself to achieve, but if you experience anything that doesn't feel "right," stop exercising!

INTENSITY SCALE
01 - Sitting in chair, normal breathing
03 - Brisk walk, slightly increased breathing
06 - Heavy jog, deep but controlled breathing
10 - Sprint Speed, heavy and intense breathing

ABBREVIATIONS KEY
RIBS - Rest In Between Sets
ETO - Exchange Time Only (time it takes to set up and begin next movement)
INT - Intensity (see below scale)
s - seconds
e - each


DB Bench Press30s06ETO
Front Bridge w/ Pickup30s06ETO
REPEAT 4X   
REST AFTER 4TH ROUND  90s
    
U-Grip Lat Pulldown
30s06ETO
SB Hamstring Curl30s06ETO
MB Wood Chop Series15s e
06ETO
REPEAT 4X   
REST AFTER 4TH ROUND  90s
    
Stationary Bike Intervals (or modality of your choice)60s0690s
REPEAT 6X   
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