Week 3 Workout 1: Full Body Cycles

Week 3 Workout 2: Full Body Super-sets
December 3, 2016
Week 4 Workout 7: Cardio
December 11, 2016
Week 3 Workout 2: Full Body Super-sets
December 3, 2016
Week 4 Workout 7: Cardio
December 11, 2016

Week 3 Workout 1: Full Body Cycles

We are incorporating strength training in between cardio today. This will effectively boost your fat burning process and get the best out of the exercises!

 

Warm your body up with a 10-15mins dynamic warmup (think stretching or walk up and down the stairs) before starting the workout below. Perform each exercise according to the instruction.

No rest between the cardio and weight training within a cycle.
Rest 60 – 90 seconds between cycles.
Beginner:  10 reps x 1 round
Intermediate: 20 reps x 1 round

Advanced: 30 reps x 1 round

 

CYCLE 1   CHEST

 

CARDIO    0.25 MILE RUN

Option 1: Treadmill
Option 2: Elliptical
Option 3: Running outdoors

If you are performing the cardio portion outdoors, make sure to pack enough water and dress warm.

WEIGHT    PUSH-UPS

Beginner: Push-up on knees

Pushup on knees up

Pushup on knees down

  1. Begin in plank position on your knees with hands slightly wider than shoulder width.
  2. Keeping spine neutral, bend elbows and lower upper body towards floor.
  3. Press into floor, extend elbows and bring upper body back to your starting position.
  4. Repeat.

Advanced: Standard push-ups 

img_0035

img_0036
  1. Begin in plank position with hands slightly wider than shoulder width and legs extended.
  2. Keeping spine neutral, bend elbows and lower upper body towards floor.
  3. Press into floor, extend elbows and bring upper body back to your starting position.
  4. Repeat.

 

CYCLE 2   LEGS

 

CARDIO    0.25 MILE RUN

Option 1: Treadmill
Option 2: Elliptical
Option 3: Running outdoors

If you are performing the cardio portion outdoors, make sure to pack enough water and dress warm.

WEIGHT    SQUATS

Beginner: Bench or chair squats

Chair squat 2

Chair squat
  1. Start from a standing position in front of a bench or chair. Face away from the bench or chair.
  2. Bend your knees and send your hips back while keeping your upper body straight. Slowly lower your body until you touch the bench. Extend your arms forward to stay balanced if needed.
  3. Pause briefly and slowly bring your body back to the starting position.
  4. Repeat.

Intermediate: Air Squat

Air Squat up

Air squat down
  • Start from a standing position with feet apart about shoulder width.
  • Bend your knees and send your hips back while keeping your upper body straight. Slowly lower your body until the angle between your upper and lower leg is about 90 degrees. Extend your arms forward to stay balanced if needed.
  • Pause briefly and slowly bring your body back to the starting position.
  • Repeat.

 

Alternative: Add dumbbell or other weights for additional challenge.

img_0362

img_0363

 

Advanced: Jump Squat

Air Squat up
Air squat down

Jump Squat up

  1. Start from a standing position with feet apart about shoulder width.
  2. Bend your knees and send your hips back while keeping your upper body straight. Slowly lower your body until the angle between your upper and lower leg is about 90 degrees. Extend your arms forward to stay balanced if needed.
  3. Jump up explosively. Then bring your body back to the starting position.
  4. Repeat.

 

CYCLE 3   CORE

 

CARDIO    0.25 MILE RUN

Option 1: Treadmill
Option 2: Elliptical
Option 3: Running outdoors

If you are performing the cardio portion outdoors, make sure to pack enough water and dress warm.

WEIGHT    SIT-UPS or CRUNCHES

Option 1: Sit-ups

Crunch 1
Crunch 2
  1. Lie down on a yoga mat with your feet either secured under a heavy furniture or clapped together.
  2. Place your hands behind your head or fully extend them with your upper arm touching your ears. Lock the hands together.
  3. Elevate your upper body until it is brought to a fully sitting position. You should feel the contraction at your abs.
  4. Pause briefly and lower your upper body back to the starting position.
  5. Repeat.

 

Option 2: Crunches

img_3699

img_3697
  1. Lie flat on your back on a yoga mat. Place your hands on either side of your head, or extend them straight.
  2. Push your lower back into the floor and roll your shoulders off the floor. Contract your abs throughout the entire motion. Your shoulders only need to be about 3-4 inches above the floor. Don’t cheat by using momentum.
  3. Stay on the top of the movement and pause for a second. Then slowly lie down to the starting position.
  4. Repeat.

 

CYCLE 4   GLUTE

 

CARDIO    0.25 MILE RUN

Option 1: Treadmill
Option 2: Elliptical
Option 3: Running outdoors

If you are performing the cardio portion outdoors, make sure to pack enough water and dress warm.

WEIGHT    GLUTE RAISES

img_0081

 img_0084

Alternative move, demonstrated on a back extension machine.

  1. Secure your feet underneath a couch or bed, and you are facing away from the couch or bed. Your upper body should be upright and straight.
  2. Lower your upper body slowly until your knees are almost completely straight.
  3. Raise your upper body back to the starting position slowly and controlled.
  4. If you are unable to complete a rep, use a band or push a box to aid in completing a rep.
  5. Repeat.

 

CYCLE 5   TRICEPS

 

CARDIO    0.25 MILE RUN

Option 1: Treadmill
Option 2: Elliptical
Option 3: Running outdoors

If you are performing the cardio portion outdoors, make sure to pack enough water and dress warm.

WEIGHT    TRICEP DIPS

Beginner: Dips with bent knees

img_0526

img_0525

  1. Place a bench or a chair behind your back. Hold on to the edge of the bench while facing away from it. Bend your legs at your knees with your thighs about parallel to the floor to support your body weight. Keep your arms about shoulder width and fully extended. This will be your starting position.
  2. Bend your elbows and slowly lower your body until your elbows are about 90 degrees.
  3. Push your upper body back up again to starting position.
  4. Repeat.

 

Advanced: Dips with straight legs

  1. Place a bench or a chair behind your back. Hold on to the edge of the bench while facing away from it. Extend your legs while keeping your arms about shoulder width and fully extended.
  2. Bend your elbows and slowly lower your body until your elbows are about 90 degrees.
  3. Push your upper body back up again to starting position.
  4. Repeat.

 

CYCLE 6   BACK

 

CARDIO    0.25 MILE RUN

Option 1: Treadmill
Option 2: Elliptical
Option 3: Running outdoors

If you are performing the cardio portion outdoors, make sure to pack enough water and dress warm.

WEIGHT    BENT OVER ROWS

1. Holding a dumbbell in each hand and have both arms relaxed next to your legs. Bend your knees slightly while bending your upper body forward at your waist. Keep your back straight and almost parallel to the floor.
2. Keep your upper body steady, lift the dumbbells to your sides, keeping the elbows close to the body. As your elbows going slightly higher than your back, squeeze the back muscle.
3. Slowly lower the dumbbells again to the starting position.
4. Repeat.

 

CYCLE 7   FULL BODY

 

CARDIO    0.25 MILE RUN

Option 1: Treadmill
Option 2: Elliptical
Option 3: Running outdoors

If you are performing the cardio portion outdoors, make sure to pack enough water and dress warm.

WEIGHT    SQUAT AND PRESS

  1. In a standing position with a dumbbell in each hand. Clean the dumbbells to shoulder height with palms facing each other and elbows pointed forward. Keep your upper body straight and your feet about shoulder-width apart.
  2. Bend your knees and send your hips back to lower your body. Descend into a full squat position, or as far as flexibility allows. Pause briefly at the bottom of the movement.
  3. Bring your body back to the standing position by extending your hips and knees.
  4. Press the weights overhead after fully raised to a standing position. Pause briefly at the top of the movement with both arms fully extended.
  5. Return the weights back to the starting position at shoulder height.
  6. Repeat.

 

And… that’s it for today!

Kudos to the great work! Now cool down on a foam roller or stretch on a yoga mat. Remember to drink more water and feed your muscles with a tasty protein shake!

download-pdf

Noah
Noah
In my work and personal life I live by the motto “do work, feel good”, and I wish to share it with you to improve both of your physical and mental strength. I have been working with a diverse range of clients in Renton and Seattle area for more than 8 years. I have had clients with amazing transformations and took their fitness to the next level. Before sharing my enthusiasm in fitness with others, I have been an athlete in football, basketball, rugby, and track. I have also won several titles in men’s physique competitions, and currently model for Nike. You will be my focus when training with me. I will hold you accountable and we will do work! I will support you through your fitness journey. I will pair many training concepts with your session to make it constantly challenging and fun. You will be stronger, physically and mentally. Certifications: NASM, ACE, NFPT. For better guidance contact me: Noah Bartholomew 425.591.3050 noah@doworkseattle.com Performance Coach