Week 3

WATCH THIS FIRST.

Week 3 Training Plan & Exercises

  • Please do the following workouts "in order".
  • If unable to do a workout (because of work, family, illness), just skip it and move on to the next (do not try to catch up).
  • Any QUESTIONS: please post on the Facebook page so everyone can benefit from the answer.

Workouts - Week 3

Day 1: ENDURANCE: PULL CALISTHENICS 30-40min.
Day 2: FLEXIBILITY YOGA - 30-60min.
Day 3: ENDURANCE RUN: RUN SQUATS 20-45min.
Day 4: ENDURANCE FOCUSED KETTLE-BELL PUSH/PRESS - 30min
Day 5: SPRINT-FOCUSED ROW 15-45min.
Day 6: ENDURANCE-FOCUSED SHOULDER PRESS 15-30min.
Day 7: STRENGTH-FOCUSED CHIN-UPS 15-30min.

Exercise Descriptions & Instructions

 

ENDURANCE: PULL CALISTHENICS 30-40MIN

What you will need: a pull-up bar, another bar at 1m height off the ground (e.g. you can use a barbell placed on a squat rack or smith machine).

Level 1 (Level 0 do as many sets as you can, less than Level 1).

- Negative Pull-ups: 5 sets of 5 reps with 30sec rest in between. Stand under the bar and step up using a bench or stool. Grab the bar with your palms facing AWAY from you, a little wider than shoulder-width, and your chin just above the bar. Let your feet off the bench and resist on the way down. Repeat for a total of 5 repetitions. 

- Rest for 2min.

- Negative Chin-ups: 5 sets of 5 reps with 30sec rest in between. Same as pull-ups, but with palms facing TOWARDS you.

- Rest for 2min.

- Alternative Pull-ups: 5 sets of 5 reps with 30sec rest in between. Same as pull-ups, but with one palm facing TOWARDS you, and the other AWAY from you. For this one, hands should be placed a little narrower than shoulder width.

- Rest for 2min.

- Row: 5 sets of reps to failure with 30sec rest in between. Lie down under the "low bar", feet straight out, and bar above your face. Reach up and grab the bar with palms facing towards your feet, slightly wider than shoulder width. Squeeze your shoulder blades together and pull your upper body towards the bar, keeping feet and core straight. Repeat until you can't anymore.

Level 2

- 5x5 Pull-ups with 30sec rest in between. Palms facing away from you.

- Rest for 2min.

- 5x5 Chin-ups with 30sec rest in between. Palms facing towards you.

- Rest for 2min.

- Alternative Pull-ups with 30sec in between. Palms facing each other (see description for Level 1).

- Rest for 2min.

- Row: same as Level 1.

Level 3: same as Level 2 but reduce rest to 20sec instead of 30.

Real Life Application: one of the most basic movements you need to be able to master as a human being is: lifting your own bodyweight! This exercise will help you develop the strength and muscular endurance to lift your weight using your arms.

FLEXIBILITY YOGA - 20-30MIN

What you will need: a laptop/tablet, mattress or soft surface (grass), somewhere quiet (e.g. park).

 

ENDURANCE RUN: RUN SQUATS 20-45MIN

What you will need: a place to run or a treadmill.

NOTE: if using a treadmill, set incline at 1% during the whole exercise.

See video for demonstration of bodyweight squat.

Level 0

- 20min of continuous run at a comfortable pace (slowest pace you can sustain for the duration) with 10 bodyweight squats every 5min.

Level 1

- 30min continuous run with 20 bodyweight squats every 5min.

- Run pace: Heart rate zone 2, or Effort level 7/10. You should be able to breath comfortably and speak in short sentences.

- NOTE: if unable to run, speed-walk.

Level 2

- 45min continuous run with 30 bodyweight squats every 5min.

- Run pace: Heart rate zone 2, or Effort level 7/10. You should be able to breath comfortably and speak in short sentences.

Level 3

- 45min continuous run with 40 bodyweight squats every 5min.

- Run pace: Heart rate zone 2, or Effort level 7/10. You should be able to breath comfortably and speak in short sentences.

Real Life Application: one of the best exercises to build endurance in your legs without the damaging pounding from running long distances!

 

ENDURANCE FOCUSED KETTLE-BELL PUSH/PRESS - 30MIN

What you will need: a kettle-bell or dumbbell. Use weight equivalent to 15% of your target bodyweight (e.g. my target weight is 78kg, 15% = 12kg).

Level 0: 5 sets total, Level 1: 8 sets, Level 2: 12 sets, Level 3: 15 sets.

Each set to "failure": this means until you can no longer do any repetitions with the "proper form" described in the video below.

1min rest between each set. 

Go directly to minute 1 of this video for demo of exercise. Watch the position of his lower back during the exercise: do not "round" your lower back - stick your butt out behind you and keep your lower back flat. If you don't have a KB, use a dumbbell, but placed it on something elevated so you don't have to go all the way to the ground.

Real Life Application: being able to lift a heavy object off the ground and up over your head repeatedly without losing balance or falling over. This builds strength throughout the entire body, including core, lower back, shoulders, arms, etc.

 

SPRINT-FOCUSED ROW 15-20MIN

What you will need: rowing machine. 

NOTE: Full range of motion: go all the way to the front and pull all the way to the back. Keep shoulders back. See video.

**WARMUP**: 5min easy rowing, gradually going harder every minute. 2min complete rest.

**MAIN SET**

Level 0: 1 or 2 rounds resistance level 5.

Level 1: 2-3 rounds resistance level 7.

Level 2: 3-4 rounds resistance level 9.

Level 3: 4-5 rounds resistance level 10.

Exercise: 

  • Each round is 4min long. Use your phone's timer since the rowing machine timer stops when you stop to rest.
  • With the timer running: 20 seconds ROW, 10 seconds REST, continuously until the 4min are complete.
  • 4min complete rest between rounds.

 

ENDURANCE-FOCUSED SHOULDER PRESS 15-30MIN

What you will need: Dumbbells. Use a weight equivalent to 20-25% of your "target" bodyweight. 

NOTE: See video for demo.

**WARMUP**: 3 sets using very light weights with 1min rest in between each set.

**MAIN SET**

Level 0: 2-3 sets.

Level 1: 4-5 sets

Level 2: 5-7 sets.

Level 3: 8-10 sets.

Exercise: 

- Dumbbell Shoulder Press just like in the video.

- Do as many repetitions as you can, until you can no longer do any using good form (when you feel that you have to lean back to push the DB up, stop!).

- Rest for 30 seconds, then repeat. Do as many sets as recommended for your level (noted above).

 

STRENGTH-FOCUSED CHIN-UPS 15-30MIN

What you will need: a pull-up bar (and a stool to stop on if unable to do chin-ups). If you have a weight vest, wear it.  

NOTE: See video for demo. You do not have to go as slow as this guy, but do go as slow as YOU can. If you cannot go "up" slowly, then go up "explosively", but go down as slow as possible. Keep your shoulders back and your body straight.

**WARMUP**: 3 sets of 5-6 regular chin-ups with 1min rest in between each set (if unable to do chin-ups, jump up or step up and resist on the way down). 

**MAIN SET**

Level 0: 2-3 sets.

Level 1: 4-5 sets

Level 2: 5-7 sets.

Level 3: 8-10 sets.

Exercise: 

- Slow chin-ups as in the video.

- Do as many repetitions as you can, until you can no longer do any using good form.

- Rest for 2 minutes, then repeat. Do as many sets as recommended for your level (noted above).