Here it is week 3 out of 3, day 21 out of 21. I had to get extra creative this week with a big MOVE to a new house happening so you will see that 2 out of the 4 workouts I did were outside… ENJOY!
Monday:
Exercise options:
single leg hop – take out the hop and do side to side steps with a calf raise on one foot on each side
Jump lunge- step back lunge
Balance hop- take out the hop
Broad jump to back pedal- run/walk forward to backpedal
Tuesday:
Have fun with this one 🙂
Wednesday:
Exercise options- for the run it is listed in there, basically do half
Thursday:
Friday:
Active rest. For me it was moving a sh*t ton of boxes!
Saturday;
Active rest.
Sunday:
Orangetheory Fitness
While you’re watching, go subscribe to my YouTube channel 🙂
Hey all! How was week 1 for you? Do you feel like a machine yet?
For those of you who are new- Be The Machine programming is all about YOUR body being the machine. We’re forgetting about strength machines (and cardio machines too if we can help it) and turning your body into a fat burning, muscle building machine with the assistance of free weights and accessory weights.
Let’s see what week 2 has in store for you:
Monday: LEG DAY
Exercise options
Instead of a barbell use a dumbbell or kettlebell
Tuesday: ARMS- Dumbbell only workout!
This one could be done at home if you have a pair of 10 or 15 lb dumbbells 🙂
Exercise options:
Incline plank with tricep kick- do a knee plank with tricep kickback
Mountain climber get up- Don’t do the get up, just do mountain climbers
Rolling burpees- do a regular burpee with a squat at the top
Wednesday:
Orangetheory fitness. If no access to Orangetheory, or another class based workout try one of the following options:
Option A:
25-40 minutes of hill runs/walks
Option B: Repeat for 2 rounds
1 min regular (a semi-comfortable working pace, you should be able to do this for 25 minutes)
3 min mid sprint (uncomfortable effort, you should only be able to sustain this for 2-4 minutes if you had to)
1 min regular
2 min mid sprint
1 min regular
1 min mid sprint
1 min regular
30 sec mid sprint
30 sec full sprint
1 min walking recovery
30 sec mid sprint
30 sec full sprint
1 min walking recovery
30 sec full sprint
1 min walking recovery
Option C: Bodyweight cardio tabata
Focus on one exercise at a time and do 8 rounds of 20 seconds of work, 10 seconds of rest
Squats
Tuck jumps (option= high knees)
Plank jacks
Push up to mountain climber
Jumping jacks
Thursday: PUSH/PULL (CHEST/BACK)
NOTE: begin and end this workout with a 6 min run/walk
Exercise options
Instead of a barbell, use a dumbbell or kettlebell
Instead of jumping/hopping over the bench, do step ups all on one leg and then switch
Friday: ACTIVE REST
Go for a walk, enjoy the nature 🙂
Saturday: Orangetheory fitness
Refer to Wednesday options for options here- choose a different one!
Sunday: ACTIVE REST
Enjoy the weekend. Play some volleyball, disc golf, go tubing, etc!