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Day ONE of your NEW YOU.
Do you have what it takes or will you fail from DAY 1?
This is and interval workout with power elements. Can interchange between ROW/SKI/AirDyne/Elliptical/Regular Bike or RUN but it MUST equate >90% of your MAX HR at the end of each 2 minute interval. 220 minus your age is you max HR. Then think 90% of it. If 50 years old= 200-50= 170x0.9= > 153 in HR. Less than that is a FAIL. If on a ROW or SKI or AirDyne use the numbers in the picture. On the second part, it is more than 20 burpees in 2 minutes. If you do not know what a CLEAN PULL or a FRONT SQUAT is, get a personal trainer.
Sixty (yes 60) minutes of CONTINUOUS exercise practice on a ROWER. You could use an ELLIPTICAL or RUN or a BIKE/AirDyne or whatever you want.
I would expect an average HR of <90% (less than 90%), please see yesterday's post on how to roughly find your Max HR if you do not know.
I suggest around 80 to 85% maxHR in order to get a good beating. If you have never done 60 continuous minutes of any training practice then maybe you want to scale it. Or do it slower.
I believe the value of the 60 minute workout is to shut the voices in your head that urge you to QUIT.
The more intensive it is (higher HR) the louder the voices in your head and the higher the effect of the exercise prescription.
You are probably under the weather after the intervals yesterday so you will need some RECOVERY (and something that is impossible to fail at ehh?).
Warm up with some KettleBells. It does not matter what you do, just take them up and carry them around (use a total of 25% of your BW), swing then, clean them or snatch them, do some around the world and some overhead presses.
Put them back an load some weight on a bar to do some DEADLIFTS at 30% of your DEADLIFT MAX. You'll do a lot of them like 3 sets of 20 and also 3x 20 at a 10 cm deficit which means you'll bend your back a lot and your back and hamstrings will HURT tomorrow.
Then sit on a cardio machine and do something for 25 min at an easy pace like not more than 65% of your HR max.
I am a strong believer of IMPENDING DANGER and PENALTIES and thus putting things OVERHEAD is one of my favorite exercises. Unfortunately I haven't been doing it too often so today we will keep the loads down a bit.
Nothing motivates as a load over your head, ready to crush you if you make a mistake. Nothing humiliates you more than not being able to put a load equal to your weight over your head (so today I am the nail and not the hammer!)
Warm up mainly your shoulders as this is an UPPER body pass. Work up to a HEAVYish OVERHEAD SQUAT (OHS) (get in to position through a SNATCH) and do 5 rounds of 2 at 80% of what you achieved.
Then you will do a complex from one of my favorite Gyms (GymJones). The complex is OHS (35% of your body weight) and RING Push UPS (RPU) for time, which means, there is no rest between, if you are with a friend though, you can rest while he/she is doing theirs but that is not the intention.
So you will do 30 OHS immediately followed by 30 RPU (put your feet on a bench if you have no rings), immediately followed by 20 OHS and 20 RPU, immediately followed by 10 OHS and 10 RPU, then rest. Cool down with whatever for 10 min. Your scapulae (shoulder blades will hurt tomorrow).
Brace for something special today.
INTERVALS. On the ROWER or SKIERG.
You will do 30 seconds of hard work (>90% of your HR Max) followed by 30 seconds rest (sit strapped on the rower and rest). You will do this SIX times. Then you will rest for 4 (FOUR) minutes and repeat it TWO more times.
You should try to hit 150 meters on each 30 second interval.
Usually this is my minimum but since I have not done this for sometime I set 145-146-147 meters this time for each of the blocks. Keep the rest strict and turn off your brain that will want to QUIT at the 4th interval of every block.
Then some more easier 4x30"/30" intervals as FROG hops and BURPEES. TWO min in total for each and 2 min rest between the frog and burpees.
Then cool down with whatever you want.
Probably DEATH if you have gone through it at >145m.
PS. 30"/30" intervals can be done on anything as long as your HR at the end of the 30 seconds is at 90-95% of MHR. AirDyne, SKI, ROW, Sprints run/bike, weights at 30% of your max for that exercise= (try front squats/push press at 30kg for 30 secs and you'll get it.) DS.
Day 6. RECOVERY.
Get on a BIKE, ROW, SKI, ELLIPTICAL or RUN/JOG.
Stay at below 70-75% of your MHR.
Measure it with Watts or Kcal or Distance to MEASURE PROGRESS.
Can you do more meters, kcal or watts on SAME HR?
This is what PROGRESS looks like!
Some call it PHYSIOLOGICAL ADAPTATION to a STIMULUS= Increased EFFICIENCY.
The feel is of an EASY workout paying attention to the HR NOT increasing above 75%.