FRIDAY 04/16/2021
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Below are SUGGESTIONS of what you COULD add if you have the desire or time. It is not intended that you add more than ONE of them. And it is not necessary for you to add any of them at all! Just a few more tools for those interested.
PRE(best before main workout): OLY-POWER
POST(best after the main workout): BUTTS & GUTS-SOGO
SWAP(skip the main workout and do one of these instead): ENDURANCE
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, COUCH STRETCH
POST: QUADS/IT BAND, CHEST OPENER
PROGRAM A
WARM UP
RUNNING WARM UP
TOTAL BODY DUMBBELL WARM UP
WORKOUT
3 Sets
Each Set is 3 Rounds
Run 200 Meters
12 Push Ups
12 KB/DB Swings
Rest 2 Min Between Sets
Suggested Weight Men: 50-55# KB/DB
Suggested Weight Women: 30-35# KB/DB
Extra Challenge Men: Increase Reps to 18s
Extra Challenge Women: Increase Reps to 18s
Score: Total Time (Including Rest)
Goal: 20-26 Minutes
COACHES NOTES
To clarify, this is 3 sets of 3 rounds. So, 9 rounds total but you get a 2 minute rest after every 3 rounds. Each set of 3 rounds should take about 5-7 minutes which is about 1:40-2:20 per round. Choose a push up variation that you can knock out 12 reps fairly quickly, 1-2 sets the whole way. Kettlebell swings should be done unbroken most if not all the way. Even though the individual rounds go quick, 5-7 minutes of work is a good amount of time. Aim for a consistent pace throughout each set.
200M RUN
You're working with a minute or less. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.
CUSTOMIZATIONS
1 minute of:
Double/Single Unders
Low Step Ups
Mountain Climbers
Toe Taps to a Low Target
PUSH UP
We want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. Squeeze your butt, your thighs and your belly. No sagging hips or snaking.
Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight. Use one of the customizations below in order to maintain that strong plank position in your body throughout the movement.
CUSTOMIZATIONS
Knee Push Up
Elevated Push Up
KB/DB SWING
You will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!
CUSTOMIZATIONS
Eye Level KB/DB Swing
PROGRAM C
WARM UP
TOTAL BODY DUMBBELL WARM UP
WORKOUT
3 Sets
Each Set is 3 Rounds
Row 18 Cal (Men) / 13 Cal (Women)
or
Bike 15 Cal (Men) / 11 Cal (Women)
12 Push Ups
12 KB/DB Swings
Rest 2 Min Between Sets
Suggested Weight Men: 50-55# KB/DB
Suggested Weight Women: 30-35# KB/DB
Extra Challenge Men: Increase Reps to 18s
Extra Challenge Women: Increase Reps to 18s
Score: Total Time (Including Rest)
Goal: 20-26 Minutes
COACHES NOTES
To clarify, this is 3 sets of 3 rounds. So, 9 rounds total but you get a 2 minute rest after every 3 rounds. Each set of 3 rounds should take about 5-7 minutes which is about 1:40-2:20 per round. Choose a push up variation that you can knock out 12 reps fairly quickly, 1-2 sets the whole way. Kettlebell swings should be done unbroken most if not all the way. Even though the individual rounds go quick, 5-7 minutes of work is a good amount of time. Aim for a consistent pace throughout each set.
ROW/BIKE
You're working with a minute or less. Reduce the calories as needed to fit the time window.
CUSTOMIZATIONS
Decrease calories
PUSH UP
We want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. Squeeze your butt, your thighs and your belly. No sagging hips or snaking.
Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight. Use one of the customizations below in order to maintain that strong plank position in your body throughout the movement.
CUSTOMIZATIONS
Knee Push Up
Elevated Push Up
KB/DB SWING
You will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!
CUSTOMIZATIONS
Eye Level KB/DB Swing
Run/Jog
To manage or avoid the added pressure to the pelvic floor that the impact from running can create, sub: Taps, Row, Bike, Farmer Carry, Sled Push/Drag, Quick Step Ups, High Knee Step Overs, Elevated 1 Legged Plank Rock.
If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or scaling the distance that you run so that you can focus on your posture, breathing mechanics, and managing the pressure of your or and pelvic floor.
Push Up
If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully into your belly or pelvic floor, sub an elevated push up with hands on box, bench, wall, table, etc. or sub floor press, or bench press.
KB Swing
If you notice any coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub an Outside KB Swing or a Single Arm Swing.