Week 5

WATCH THIS FIRST.

Week 5 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 5

Day 1: STRENGTH - HEAVY DIPS - 20-30MIN.
Day 2: ENDURANCE-FOCUSED: MAN MAKER 20-30min.
Day 3: FLEXIBILITY YOGA - 20-30MIN. 
Day 4: RECOVERY BIKE RIDE - 60-90MIN.
Day 5: ENDURANCE - LONG WALK - 60-90MIN.
Day 6: STRENGTH - HEAVY BENCH PRESS - 30-45MIN.
Day 7: RECOVERY BIKE RIDE - 60-90MIN.

Exercise Descriptions & Instructions

HEAVY DIPS - 30MIN

What you will need: a dip station (or 2 benches to use as a dipping station), some dumbbells.

NOTE: use full range of motion on the dips as per Version 1 in this video, elbows go below parallel on each repetition. If unable to do dips, do "negative dips" where you jump up, and lower yourself as SLOW as possible.

1-2min rest between each set. All levels.

  • Set 1: 5 repetitions with bodyweight only (as per the video).
  • Set 2: same.
  • Set 3: if you can, carry a 2kg dumbbell between your feet.
  • Set 4: same weight as set 3.
  • Set 5: if you can, carry a 4kg dumbbell between your feet.
  • Set 6 onwards: Keeping increasing the weight with every set. Once you reach a set you can only do 5 times, STAY at that weight and do 3 more sets.

Real Life Application: being able to lift your own bodyweight using your upper body alone is a basic human ability which is can be critical in certain emergency situations.

 

ENDURANCE-FOCUSED: MAN MAKER 20-30min

What you will need: a pair of dumbbells equivalent to 10% of your "current" bodyweight rounding "down" if you need to (e.g. if you weigh 75kg, use 7kg). 

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

1min rest between each set. 

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

This is a VERY HARD exercise, so focus, make sure you're well rested before you begin, HYDRATE! 

I am describing the movement below, but here is a good video which demonstrates the movement as well.

Description of ONE repetition (do as many repetitions as possible per set):

  • Start in a push-up position while holding a dumbbell in each hand.
  • Do one push-up.
  • Do one row with right arm, pull dumbbell towards your armpit.
  • Do one push-up.
  • Do one row with your left arm.
  • Jump your feet forward together.
  • Stand up, bring dumbbells up and resting them on your shoulders.
  • Squat down all the day.
  • Stand up and at the top push the dumbbells overhead by extending your arms up.

Real Life Application: this is one of the most powerful exercise for building whole-body endurance, stamina and strength.

 

FLEXIBILITY YOGA - 20-30MIN

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

 

RECOVERY BIKE 60-90MIN

What you will need: either a bike to cycle outdoors or a gym/spin bike. 

Exercise (all levels): a VERY easy 60-90min on the bike, pedaling at very low resistance and high cadence (rpm).

The focus today is RECOVERY. We are just trying to get the blood moving to help your legs get more nutrients to recover faster. Do NOT push it on this session.

You should be able to have a conversation with someone comfortably and breath through your nose the entire time.

Enjoy it! 

 

ENDURANCE: LONG WALK 60-90MIN

What you will need: well, a place to walk, a weight-vest or a backpack with weights equivalent to 20% of your current bodyweight (e.g. use books, or dumbbells wrapped in a towel)!

Level 0: do not use any weight-vest or backpack. Levels 1, 2, and 3, use weight-vest or backpack. 

Exercise (all levels): a continuous long walk. Emphasis here is on body posture. Focus on keeping your core engaged (do not slouch), walk in a "proud" posture, be aware of how your legs are moving, how your pelvis/hips are positioned: make sure your pelvis is not anteriorly tilted.

Imagine that your pelvis is a cup filled with water. If it is anteriorly tilted, water fill pour out from the front. If it's posteriorly tilted (backwards), water will pour out from the back - that's what we want.

WALK WITH "PURPOSE"!

NOTE: sitting for long periods of time (something we all suffer from) causes an almost permanent anterior tilt in the pelvis, causing future problems (e.g. back and neck pain, etc). 

Real Life Application: do you ever notice that in today's modern life, many people get aches and pains when forced to walk continuously for long distances? Especially feet and lower back pain? Let's make sure this never happens again!

 

HEAVY BENCH PRESS - 30-45MIN

What you will need: an flat bench press with bar and weights, or at least an flat bench with dumbbells.

1-2min rest between each set. All levels.

  • Set 1: 5 repetitions with the lowest weight: empty bar or very light dumbbell.
  • Set 2: 5 repetitions with the lowest weight: empty bar or very light dumbbell.
  • Set 3: 5 reps adding 5kg to the bar, or 2kg heavier dumbbells.
  • Set 4: same weight as set 3.
  • Set 5: 5 reps adding 5kg to the bar, or 2kg heavier dumbbells.
  • Set 6 onwards: Keeping adding weight with every set. Once you reach a set you can only do 5 times, STAY at that weight and do 3 more sets.

Real Life Application: being able to lift a heavy object off your chest.

 

 

RECOVERY BIKE 60-90MIN

What you will need: either a bike to cycle outdoors or a gym/spin bike. 

Exercise (all levels): a VERY easy 60-90min on the bike, pedaling at very low resistance and high cadence (rpm).

The focus today is RECOVERY. We are just trying to get the blood moving to help your legs get more nutrients to recover faster. Do NOT push it on this session.

You should be able to have a conversation with someone comfortably and breath through your nose the entire time.

Enjoy it!