28.3 Week 2

DAY 08 - LEGS
*Should take 45 minutes including warm up
*Progress from last week

*Use a slower eccentric phase of the movement (e.g. +2 s seconds down in the squat from last week)

Warm Up (video)


A. 3 Super Sets
8-12 Slow Squats/ Chair Squats (video)
8-12P Slow One Leg Good Mornings (video) **use a wall if necessary for stability

B. 3 Super Sets
16-20 Alternating Reverse Lunges (video)
8-12 Per Leg Rover Pees (video) **squeeze 2s at the top

8-12P Side Laying Adductor Raises (video) **squeeze 2s at the top

C. 1 Set: Wall Sit for max time (video)
* record your time with an eye to improving upon last week's time

Stretch

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DAY 09 - UPPER BODY
*Should take 40 minutes including warm up

* Use a slower eccentric phase of the movement (e.g. +1 second down in the push up)

* Record and journal your rep numbers

Warm Up (video)


A. 3 Super Sets
8-12 Push Ups / Knee Assisted Push Ups  / Counter Push Ups (video)
8-12 Bed Sheet Rows (video) / Table Rows (video) / Floor Rows **squeeze 2 seconds at the top** (video)

B. 2 Super Sets
90s Alternating Overhead Press **can use weights, filled bottles, cans, books etc & add 10s to last week's time** (video)
8-12 Bent Over Reverse Flies ** hold 2s at top** (video)

C. 2 Super Sets

30-60 seconds Lateral Shoulder Raises **can use weights, filled bottles, cans, books etc** (video)

30-60 seconds Triceps Kickbacks **can use weights, filled bottles, cans, books etc** (video)

 

D. Side Plank for time **start on non-dominant side and then duplicate time on dominant side**
* record your time with an eye to improving upon last week's time

Stretch

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DAY 10 - ACTIVE REST DAY

Aim for as much low impact movement as you can achieve. For example, plenty steps, dancing, gardening...

 

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DAY 11 - TOTAL BODY

* Rest 30-60s between movements

Warm Up (video)

A. 3 Super Sets
8-12 Slow Sumo Squats (video)
8-12 Inch-Worm Walk Outs (video)

B. 2 Super Sets
60s One Leg Bridges per leg **hold for 2s at the top** (video)
60s Alternating Renegade Rows or 30s per side (video)

C. 3 Super Sets

30s Toes to Heaven / Knees to Nose (video)

30s Potato Pickers (video)

Stretch

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DAY 12 - ACTIVE REST DAY

Aim for as much low impact movement as you can achieve. For example, plenty steps, dancing, gardening...

 

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DAY 13 - HIIT

Warm Up (video)

a. 4 Rounds * Work for 40 seconds and rest for 20 seconds & rest 60s after each round 

b. 4-6 Rounds * Work for 20 seconds and rest for 10-20 seconds

Stretch

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DAY 14 - REST DAY

< Week 1 | Week 3 >

GFS PERSONAL TRAINING

Jackson, St. Michael, Barbados

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