DAY 17

DAY 17:
Consists of 4 Sections:

NOTE: Each Workout ends with a Bonus Burnout! (2 min)

TIP: Burnouts aid in depleting that last bit of glycogen stored in your muscles. This encourages any carbs you might eat through out the course of the day to be stored as Glycogen in the muscle instead of Fat!

DAY 17

5MIN

STRETCHING

Lite stretching before strength training warms up the muscles you are getting ready to work on. 

  • Neck – gently pull your head to right, hold and then to the left and hold. Repeat.
  • Arms – Forward/Backward: Small circles & large circles. Cross body shoulder stretch.
  • Chest – Wall Chest Stretch. Lying Pectoral Stretch. Childs Pose.
  • Wrists – Bend left wrist up and down and side to side. Repeat on right wrist.
  • Hips & Waist – Seated butterfly stretch. Simple twist.
  • Legs – Hamstring Stretch. Calf Stretch. Quad Stretch.
  • Feet – Achilles Stretch. Clockwise Circles. Counter Clockwise Circles.

5MIN

10MIN

CARDIO

Pick 1 of the following Cardio Exercises and complete 10 minutes before your strength training.

NOTE: Based on gym equipment. If you don’t have gym equipment, Running, Stair Climbing, Biking

  • Treadmill Run (goal 6mph)
  • Precore Eliptical (goal 85rpm)
  • Rowing Machine (goal 30spm)
  • Stationary Bike (goal 85rpm)
  • Swimming (goal 1min per 50yrd lap)

10MIN

I

SUPERSET 1

FLAT BENCH DUMBBELL CHEST PRESS & CHEST FLYS

3 SETS OF 5

    FLAT BENCH CHEST PRESS

    FLAT BENCH CHEST FLYS

    I

    SUPERSET 2

    REVERSE GRIP DUMBBELL ROWS & WIDE GRIP LAT PULLDOWNS

    3 SETS OF 5

    REVERSE GRIP BENT OVER DUMBBELL ROWS

    WIDE GRIP
    LAT PULLDOWN

    I

    SUPERSET 3

    INCLINE BENCH DUMBBELL CHEST PRESS & CHEST FLYS

    3 SETS OF 5

    INCLINE CHEST PRESS 

    INCLINE CHEST FLYS

    I

    SET 4

    BARBELL FLAT BENCH PRESS

    3 SETS OF 5

    BARBELL FLAT BENCH PRESS

    I

    SET 5

    BARBELL INCLINE BENCH PRESS

    3 SETS OF 5

    BARBELL INCLINE BENCH PRESS

    5MIN

    CORE

    5MIN

    I

    ULTRA-SET 4

    CORE STRENGTH

    10 SETS OF 15 (0:30each)

    (5 MIN TO COMPLETE)

      1. Front Plank ▶
      2. Back Plank ▶
      3. Left Side Plank ▶
      4. Right Side Plank ▶
      5. Toe Touch Crunch ▶
      6. Side to Sides ▶
      7. Russian Twists ▶
      8. Standing Twists ▶
      9. Standing Bicycle Crunches ▶
      10. Mountain Climbers ▶
    "

    BONUS BURNOUT

    THE BONUS BURNOUT PHILOSOPHY

    Focus on your weakness for 2-3 minutes – go until you can’t complete another rep! Here are a list of ideas:

    CARDIO: Sprint for 2-3 minutes on the machine of your choice.
    STRENGTH: 20-30 reps with the muscle of choice.
    CORE: 2-3 minutes of planks, sit-ups or pushups.

    End breathing hard with a good sweat!