DAY 05
Your Nutrition
Goal 1: Don't give up if you're not doing perfect!
No one's perfect and you don't have to be to make progress! Keep those extra calories in check and keep chugging that H20.
How did it go swapping out some of those processed foods?
Keep at it.
Start with breakfast if you don't know where to start.
Make a few scrambled eggs and a serving of oats!
Your Training
STEP 1: Warm UP
GET WARM
15-12-9 reps of each for quality:
Air Squats
Mountain Climbers (right + left = 1 rep)
:40 Plank after each round
Do 15 of each, then 12 of each, then 9 of each nice and steady to get warm.
STEP 2: Strength Work
GET STRONG
Dumbbell Bench (or Floor) Press
3 HARD Sets
Looking for 8-15 reps per set
Rest :90 between sets
(lay on the floor if you don’t have a bench!)
BUILD MUSCLE
Dumbbell Curls
(video demo)
3 Sets of 10 Reps
Rest :90 between sets
Bent Over Rows
(video demo)
3 Sets of 10 Reps
Rest :90 between sets
Calf Raises holding dumbbells
(video demo)
2 Sets of 20 Reps
Rest :90 between sets
STEP 3: Conditioning
GET MOVING
How many rounds can you do in 14 Minutes?
400m Run
40 Dumbbell Swings
30 Dumbbell Goblet Squats
20 Dumbbell High Pulls
10 Burpees
(click each above for video demo)
Set a timer and run through the circuit above (making sure your movements are all quality) for 14 minutes. Rest if you need to and then get right back at it! See how many times you can get through in 14 minutes.
SCALING OPTIONS:
If you struggle with running, run about 2:00, substitute 50 jumping jacks if you don’t have a place to run.
Eye level swings if you can’t swing overhead
Squats with no weight if needed
Scaled burpees (see video)
HOW TO WARM UP:
Practice each movement for proper form and range of motion with a light weight. Each movement has a video link to check your points of performance. Build to your working weight then run through the following practice round to make sure your weight is correct and you are ready to go!
PRACTICE ROUND:
10 Swings
10 Squats
10 High Pulls
5 Burpees
Make any changes necessary, rest 2:00 then it’s 3,2,1 GO TIME!
“Knowing what to do and staying motivated to get in shape is tough. Digital Barbell Online Coaching gives you the plan, the coaching and the accountability to make looking, feeling and being fit a reality.”
-Jonathan & Blakley