Your Prep Week begins the first day of your session. We will use the very first week as a time to learn, practice and get all your questions answered before we get going! As we implement new strategies like intermittent fasting and macro management there is a lot to learn BUT, lets keep it simple! For more detailed info please refer to your comprehensive guide!
Here are the goals for Prep Week!
These are very simple and very modified workouts to use during the week. Honestly, almost anyone should be able to do the exercises listed below!
Starting next week you will get two options, a Beginner and an Advanced (at home or gym) option.
Always start with a 5 minute warm-up of walking, jogging, or elliptical! Always end each workout with 5 minutes of low-intensity cardio and stretching.
Classes like spinning and Orangetheory Fitness would make for a good cardio day option.
“Sprint intervals” on the elliptical, bike, jump rope, pool or track.
Sprint at 100% effort for 30 seconds or 100 meters.
Then enjoy 30 seconds of a slow recovery pace.
Repeat for 10 minutes.
Follow by 15-30 min steady state cardio.
High intensity training is the BEST way to get the MOST out of your workout! Each workout will contain 4 sets. Each set will be performed for 6 minutes without stopping followed by a 1-2 min rest. Rotate through the four exercises in each set till the 6 minutes is up, rest, then move to the next set.
If you are unsure of how to do an exercise, click the link to the video.
High knees – 40 reps (20 per leg)
Weighted squat clean & press – 15 reps
Walking lunge – 30 reps (15 per leg)
Ab bikes – 40 reps (20 per side)
Repeat for 6 Minutes
Rest 2 min
Jumping jacks – 20 reps
Push ups – 10 reps
Straight leg sit ups – 20 reps
Skaters – 20 reps
Repeat for 6 Minutes
Rest 2 min
High knees – 40 reps (20 per leg)
Weighted squat clean & press – 15 reps
Walking lunge – 30 reps (15 per leg)
Ab bikes – 40 reps (20 per side)
Repeat for 6 Minutes
Rest 2 min
Jumping jacks – 20 reps
Push ups – 10 reps
Straight leg sit ups – 20 reps
Skaters – 20 reps
Repeat for 6 Minutes
Rest 2 min
High intensity training is the BEST way to get the MOST out of your workout! Each workout will contain 4 sets. Each set will be performed for 6 minutes without stopping followed by a 1-2 min rest. Rotate through the four exercises in each set till the 6 minutes is up, rest, then move to the next set.
If you are unsure of how to do an exercise, click the link to the video.
Curtsey lunge – 10 each side
Jumping Jacks – 25
Step Back Lunge – 10 each side
Mountain Climbers – 20 total
Repeat for 6 Minutes
Rest 2 min
Jumping jacks – 20 reps
Push ups – 10 reps
Straight leg sit ups – 20 reps
Skaters – 20 reps
Repeat for 6 Minutes
Rest 2 min
Lunge pulses – 10 each side
Modified burpees – 10 reps
Ab bikes – 20 each side
High knees – 20 reps
Repeat for 6 Minutes
Rest 2 min
Bicycle – 50 reps
V-tucks – 25 reps
Plank Jacks – 50 reps
Floor Taps – 25 reps
Repeat for 6 Minutes
Rest 2 min
On Rest/Active Recovery Day’s you can:
Minimize rest between moves. Rest 1-2 mins between cycles. Ideally, do the exercises with weights if applicable.
Laydown Pushups: 10 reps
Bent Over Row: 12 reps
Bent Over Reverse Fly: 12 reps
Hammer Curl: 10 reps
Tricep Kickback: 10 reps
Tricep Overhead Extension: 10 reps
Side Raises: 15 reps
Repeat for 2 Cycles
Ab Twists (with a medicine ball): 15 reps per side
Scissor Kicks: 10 reps per side
Mountain Climbers: 10 reps per side
Repeat for 2 cycles
Minimize rest between moves. Rest 1-2 mins between cycles. Ideally, do the exercises with weights if applicable.
Goblet Squat: 10 reps
Dumbbell Deadlift: 10 reps
Lunge Pulses: 10 reps (5 per leg)
Step Up or High knees: 15 reps per leg
Bulgarian Split Squat: 12 reps per leg
Kick-back glute exercise on all fours: 20 reps (each leg)
Fire Hydrates: 10 reps each side
FINISHERS
Jump Squats (or Squats): 2 sets of 10 reps
Jump Lunges (or Lunges): 2 sets of 10 reps (per leg)
Leg Raises: 2 sets of 10 reps
Floor Taps: 2 sets 10 reps
On Rest/Active Recovery Day’s you can: