Week 3: A Foundation Built on Stone Does not Break!

Purpose:Develop a sound athletic base, use unilateral (one sided) movements to help balance out the body, improve motor unit recruitment of muscle

Primary Focus:To become a better athlete and FEEL BETTER ABOUT YOURSELF!YOU WILL BE FITTER, FASTER, STRONGER!

Secondary Focus:Assuming you eat healthy, well balanced meals you will see a decrease in bodyfat.

HERE IT IS…

Note:Please follow this workout as closely as possible. Because everybody is different, you may have to adjust the workout according toYOU.If you’re not sure how to modify it, please send me a message on my inbox or hit the ASK button to your left.

THE MODIFICATIONS FOR WEEK 2 ARE SLIGHT, BUT EFFECTIVE! THEY ARE A PROGRESSION FROM LAST WEEK’s WORKOUT!

Work-Out Frequency:Every other day (ie. Mon/Wed/Fri or Tues/Thurs/Sat)

DAY # 1:

Warm-Up:

Repeat the following group of exercises twice.

• 30sec run in your spot
• 10 lunges. reach arm opposite to front leg up towards the sky
• 15 Jump and jacks
• 20m Frankenstein walk
• 15 push-ups
• 20m walking knee tuck
• 10 supermans

Work-Out:

Complete the following 5 rounds of the following exercises back-to-back before resting 60sec:

• 15 Dumbbell Thrusters @ 10lbs wmn/ 20lbs men
• 10 Burpees (GET OFF THE GROUND!!)
• 30 seconds of Farmer Walks @ 20lbs

Complete 5 Rounds of the following exercises as fast as you can without resting

• 15 Squats
• 15 Push-Ups
• 10 Stationary Lunge
• 15 Dumbbell row @ 15lbs wmn/ 25lbs men

Rest: Take it if you need it!

Cool Down: Stretch 25 mins post work-out

DAY # 2:

Warm-Up:

Repeat the following group of exercises twice.

• 30sec run in your spot
• 10 lunges. reach arm opposite to front leg up towards the sky
• 15 Jump and jacks
• 20m Frankenstein walk
• 15 push-ups
• 20m walking knee tuck
• 10 supermans

Work-Out:

Trying not to rest, complete As Many Rounds As Possible (AMRAP) in 15 mins:

• 15 step-ups/ leg w/ 20 lbs dumbbell for women/ 30 lbs for men
• 15 bench dips
• 15 Dumbbell (DB) Alternating One Arm Row w/ Rotation @ 15 lbs wmn/ 30lbs/ men.
• 10 Box Jumps (Use a step and a few risers or a bench!)
• 10 Sit-Ups w/ medicine ball

Note: For DB One Arm Row w/ Twist. Rotate body as you pull the weight towards you. For example, if you’re rowing with your right arm, twist your body to the right as you pull.

Cool Down: 25 Mins of stretching

DAY #3:

Warm-Up:

Repeat the following group of exercises twice.

• 30sec run in your spot
• 10 lunges. reach arm opposite to front leg up towards the sky
• 15 Jump and jacks
• 20m Frankenstein walk
• 15 push-ups
• 20m walking knee tuck
• 10 supermans

Work-Out:

Complete 4 Rounds of the following exercises. Each repetition should take 4 seconds. Rest 60s after each round:

• 10 DB Deadlifts @ 35lbs wmn/ 45lbs men
• 10 DB Standing Shoulder Press @ 15lbs wmn/ 25 lbs men
• 10 DB Front Squats @ 25lbs women/ 35 lbs men
• 10 DB Bent-Over Rows @ 25lbs wmn/ 35 lbs men

Cool-Down: Stretch 25 mins

WEEK 4: NEXT FRIDAY!

GOOD LUCK FOLKS! MOST EXERCISES SHOULD BE FOUND ON YOUTUBE. I WILL EVENTUALLY POST VIDEOS.

IF YOU’RE FINDING THE WEIGHTS TOO EASY, MAKE THEM HEAVIER PROVIDING YOU’RE TECHNIQUE IS GOOD!