So much of life is about habits, and we’ve found that’s even more true of fitness and training.
Even as professional athletes we sometimes struggle with finding a training routine that keeps us motivated and excited. Over the past year, though, we’ve really honed our system, tested, experimented and found ways to make training effective, fun and fresh.
Two of those tested secrets are:
- Community Energy Rules
Through our Mastermind programs and various live trainings we’ve felt the energy that comes from having a community. Having people that keep you motivated, pumped on training, or simply drag you along when you don’t really feel like doing anything is insanely valuable.
- Ease for Long Range Success
Sometimes we get so focused on doing everything at once or to the most extreme level, when really just easing into a habit will have the most value in the long-term. And that’s what this week’s free training is all about.
Have questions? Love it and want to let us know? Need some extra motivation this week? Shoot us an email – you’re part of our community and we’ve got energy to share.
Week 1: Ease your way into Habit
Take this week to get your body and mind into the idea of training and putting it on the schedule. Lets not bite off to big of a piece only to end up not following through. Instead, keep it simple and commit. Make sure you have 24 hours of rest minimum between sessions.
3 times this week:
15 min cardio – get your heart rate up to 150 bpm and keep it there for at least 5 min of your cardio. Get your blood, heart, and breath pumping! (If you do not have a HR monitor, download one of the many free apps onto your smartphone and do periodic checks until it is over 150. You can also go old school, and find your pulse and count them for 20 sec – get to 50 and your HR is 150)
Functional Fitness: These are all compound exercises, meaning that you will be using more than 1 muscle group. Remember to breath while doing them and use good form. If you start to sacrifice form, come down, rest for 1 min and start again.
- 2 sets of 10 push ups – for the upper body- works chest, shoulders and triceps. You can do these on the knees or in full plank position. Keep chest and back in one line.
- 2 sets of 20 squats – works the gluteus and hamstrings. Make sure that the knees do not go past the toes. Use the gluteus not the quads to do the work. More weight in the heel, like you are sitting into a chair.
- 2 sets of 15 bench dips. For the triceps. deltoids and core. only go to where triceps are 90 degrees in relation to the bench.
- 2 sets of 20 crunch ups – Works upper and lower core and stabilization muscles. WIth lower back on ground, lift knees up and keep shins parallel to floor. On exhale bring knees and shoulders together.
Week one nutrition: Drink one full liter of water within 15 min of finishing workout.
Week 2: Everyday Daily Maintenance – building the base and the foundation
Doing a routine everyday that you can commit to is key. There are millions of exercises and training programs out there that they can leave you confused and not able to make a decision. What matters is picking one that interests you and that you WILL commit to. It is in everyday habits and routine that leads to success, not bouncing around and going for every shiny new workout that comes into view! So stick with us every day this week. Seriously – every damn day.
Cardio: 10 min minimum, with 5 min of HR at or above 150, and 1 min cooldown.. If you can get to 150 bpm in 4 min and keep it there, then your total cardio only takes 10 min. (4 min to reach target HR, 5 min at target HR, 1 min warm down)
- 2 sets of pull-ups or 2 sets of 30 sec hangs
- 1 min plank
- 45 sec of side plank each side
- 2x 10 mountain climbers
- Stretch: backbend of choice – 2 sets of 10 breath cycles
- Supine Spinal twist 2 x 30 breaths. each side
Week two nutrition: drink two liters of water each day. Half a liter BEFORE your daily workout (take at least 20-30 min before working out). One liter withing 15 min of finishing.
Week 3: Periodization
In this phase of the program we will introduce a classic training technique known as periodization – it involves all of the training we have done thus far, just at varying levels and at different times. It is used to escape progress plateaus and boredom in our programs.
There are 4 workouts this week. Alternate the Cardio/FF block with the Strength block. Try to have minimum 24 hours rest between sessions. It is ok to workout Tuesday morn and again Wed night….but not Tues night and again Wed morn…
Cardio and FF block:
- 2 x a week 15 min at a heart rate of 150 or above – with 3 min cool down.
- 1 min plank
- 45 min side plank
- wall push ups
- 2 x 10 squat jumps or squats (easier) or box jumps (harder)
- 2 x 30 sec hang
- warm up with 5 min cardio, make sure HR goes to at least 120.
- For the following strength exercises rest 60 sec between sets
- Pull ups or table rows : 3×8. Each negative rep is done on a slow 4 count.
- Push-ups: 3×10 – Each negative rep is done on a slow 4 count
- Bench Dips: 3×10 –Each negative rep is done on a slow 4 count
- Wall Sits: 3×1 min
Week 3 nutrition: start your day with a “slow carb” meal. Which means eat a breakfast high in protein (fat is ok), and low in simple carbs (beans and leafy greens are ok). Try to have LESS than 10 grams of simple carbs (no fruit, sugar, bread, etc). Then do not eat or snack again for at least 1 hour.
Oh and keep doing the water plan.
Week 4: Specialization.
Choose one: Strength, endurance, or functional fitness.
In addition to the basic functional fitness exercises from week 2 (do these every day), add the following 3 x week, with a minimum of 24 hour between special sessions.
- 3×10 pushups. 4 sec down, 4 sec up each rep. Total 80 sec per set with constant muscle load.
- 3×10 bench/table dips http://www.wikihow.com/Do-a-Bench-Dip. same as above.
- rest minimum of 2.5 minutes between sets. Knees are ok for pushups if necessary, but do not lock out at top or rest at bottom.
Endurance: Tabata protocol. The Tabata workout lasts only four minutes, but is one of the longest four minutes you’ll encounter. The structure of the program is:
- Workout hard for 20 seconds
- Rest for 10 seconds
- Complete eight rounds
Do this as a run or bike. These are SUPER high intensity. Runs are best done outside, bike can be anywhere flat and with no obstructions. Just run back and forth. Only 10 seconds rest!
- 3×10 elevators (plank to elbow plank and back = 1) Go slow
- 3×10 explosive burpees (squat jump at end). Go fast with good form
- 3×16 forward lunge squats (lunge step, with squat in between each side)
Congrats! now go have a beer and put your feet up!
This is a great 4 week program for anyone who is wanting to make fitness habit, get a jump start after a break or use bits and pieces to make your own protocol! What ever the purpose, use it, share it and let us know if you enjoyed it! If you are intrigued and want more, contact us to get information about our Jedi Mastermind – you can do it solo or with a group of people on line! To keep up with your daily fitness and get some inspiration, join our FB page: The Daily. We post a workout a month that takes 20 minutes or less.. but you have to do it every damn day!