Week One – Workout 1
1) 20 seconds of seal jacks as fast as you can.(seal jack is just arms clapping in front of you rather than overhead. 10 seconds rest, then repeat for 10 rounds.
2) sprinting in place, high knees, arms and legs as fast as they can go for 20 seconds. 10 seconds rest, repeat for 10 rounds.
3) On all fours do mountain climbers as fast as you can for 20 seconds. 10 seconds rest. 10 rounds total
4) Deadmill sprints (treadmill off) all out for 20 seconds, 40 seconds rest. 10 rounds
For max results use Thermo Heat with this program!
Week One – Workout 2
Workout #2 (outdoor mass caloric burn)
Destroying LIMITS is a HILL of a good time!!!!!!!
“LIMITS ARE FOR PEOPLE WHO HAVE THEM, EXCUSES ARE FOR PEOPLE WHO NEED THEM” **BE LIMITLESS-JD
Heart rate model: Polar FT7
Duration: 51 minutes not including 5 minute active cooldown
Calories burned: 1600+
Max heart rate: 197
Gap between competition behind you: INCREASED
Active Warmup: (not counted in time of workout)
-400 yard jog (4 lengths of football field)
-4×50 yard sprints at 75%
1st quarter
-On steepest hill you can find, about 30-40 yards in length do max sprint, duration (6-9 seconds) slow jog down (20 seconds, this is your rest period) do a total of 10 continuous reps. No rest other than slow jog down. 10 reps equals 1 set.
-45 seconds break after each set of 10 reps. so 4×10=40 sets of hills!!!!
2nd Quarter
-16×100 yard sprints in sub 15 seconds, 30 seconds rest between each rep (no jog back, stand tall breathe deep)
3rd Quarter
-50 yard Shuttle runs (sprint 25 yards, sprint back) This is one rep
-10 seconds rest, 10 reps
-30 yard shuttle runs, (sprint 15 yard, sprint back) This is one rep
-10 seconds between reps, 10 reps
4th quarter
-Sprint to top of hill, sprint down, sprint back to top, sprint down (This is one rep)
-25 seconds rest between reps, 10 reps
Active cool-down
-Long slow walking lunge, focus on longest stride as possible to stretch the glutes and hamstrings, 25 yards, then jog it out 25 yards. 4 reps
-Slow long side lunge or slide shuffle. Longest stride possible, going slow stretch the groin area, glutes and hamstrings, 25 yards then jog it out 25 yards. 4 reps
For max results use Thermo Heat with this program!
Week One – Workout 3
1100 plus caloric burn
1)
-50 STANDING SQUATS
-25 PUSHUPS
-25 CRUNCHES (NO REST, 10 SETS) SO THAT IS 10 SETS OF EVERYTHING
2)
-15 CURLS WITH BANDS OR DUMBELLS
-15 LATERAL RAISES WITH BANDS OR DUMBELLS
-15 SHOULDER PRESSES WITH BANDS OR DUMBELLS (NO REST, 10 TOTAL SETS)
3)
-25 CHAIR OR BENCH DIPS
-25 STABILITY BALL LEG LIFTS
-25 LUNGES EACH LEG (NO REST, 10 sets of everything)
4)
– Deadmill sprint 20 seconds
– 35 jumping jacks
(10 sets)
For max results use Thermo Heat with this program!
Week One – Workout 4
Tomorrow’s indoor HIIT workout, 3 parts
1) 15 deadmill sprints. 15 seconds at max intensity, 30 seconds rest
2) Step-mill level 15 for 1 minute, level 10 for 90 seconds, 8 rounds.
3) Jump rope, double spins for 20 seconds, single spin for 40 seconds, 10 rounds
For max results use Thermo Heat with this program!
Week One – Workout 5
1) Stairmaster 5 minutes level 8, 5 minutes level 12, 3 minutes level 14, 4 minutes level 8
2)
-10 barbell squats
– Walking lunges 40 feet down/back
– Seated calf raise 15 reps
(8 sets, zero rest)
3)
– Leg press 20 reps (feet narrow)
– Calf raise on leg press 20 reps
(6 sets, zero rest)
4)
– Deadmill sprint 15 seconds
– 10 leg curls
(10 sets, zero rest)
For max results use Thermo Heat with this program!
Week One – Workout 6
1)
– Deadmill sprint 15 seconds
– 35 standing squats (hands clasped overhead)
(10 sets)
2)
– 12 wide grip pulldowns
– 12 wide grip seated rows
– 12 toes to bars an crunches (hanging from chin-up bar)
(5 sets, no rest)
3)
– 12 single armed dumbbell rows each arm
– 12 seated dumbbell lateral raises
– 15 dumbbell upright rows
(5 sets, no rest)
4)
– 14 dumbbell shoulder press
– 12 dumbbell front raises each arm (thumb up position)
– 20 dumbbell shrugs (2 second pause at top, every other rep)
(5 sets no rest)
5)
– single skip jump rope 60 seconds
– 3 part ab medley (15 reps each part)
(10 sets, no rest)
Game Changer
For max results use Thermo Heat with this program!
Week One – Workout 7
1) Step-mill interval
– 5 minute warm up level 7
– 45 seconds level 12
– 45 seconds level 8
– 45 seconds level 13
– 60 seconds level 8
– 45 seconds level 14
– 60 seconds level 7
– 45 seconds level 15
– 60 seconds level 9
– 45 seconds level 16
– 60 seconds level 10
– 4 minutes level 7
– 8 deadmill sprints (15 on, 45 rest)
– 20 leg lifts lying on back with hands behind head, stability ball between ankles
– 25 crunches feet resting on ball
(8 sets, zero rest)
For max results use Thermo Heat with this program!
The post 60 Day Shred Workout Week 1 appeared first on FitnessRX for Men.
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By: Joe Donnelly
Title: 60 Day Shred Workout Week 1
Sourced From: www.fitnessrxformen.com/training/60-day-shred-workout-week-1-copy/
Published Date: Fri, 02 Oct 2020 13:30:50 +0000
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