21 day be the machine programminge

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