28.3 Week 3

DAY 15 - LEGS
*Should take 45 minutes including warm up
*Progress from last week

Warm Up (video)


A. 3 Super Sets
8-12 (5:1) Squats/ Chair Squats (video) **5 seconds on the descent of the squat
8-12 (5:1) One Leg Good Mornings (video) **5 seconds on the descent of the squat & use a wall if necessary for stability

B. 3 Super Sets
8-12P Alternating Lateral Lunges **can use weights if form is good (video)
8-12P Rover Pees  **squeeze 3 seconds at the top (video)

8-12P Hydrants **squeeze 3 seconds at the top (video)
 

**rest 2 minutes


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

Stretch

--

DAY 16 - ACTIVE REST

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

--

DAY 17 - UPPER BODY

*Should take 40 minutes including warm up
* Progress from last week

Warm Up (video)


A. 3 Super Sets
8-12  Slow Push Ups / (3:1) Knee Assisted Push Ups / (5:1) Counter Push Ups (video)
8-12 Bed Sheet Rows (video) / Table Rows (video) / Floor Rows **squeeze 4 seconds at the top (video) 

B. 2 Super Sets

8-12 Prone Pull Downs (video)
12-16 L Raises **can use weights, filled bottles, cans, books etc (video)
8-12 Bent Over Reverse Flies ** hold 4s at top**
(video)

C. 2 Super Sets

60 seconds Corkscrew Curls **can use weights, filled bottles, cans, books etc** (video) / Bed Sheet Biceps Curls (video)

60 seconds Triceps Kick  Backs **can use weights, filled bottles, cans, books etc** (video) / Bed Sheet Triceps Extensions (video)

**rest 2 minutes

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

Stretch

--

DAY 18 - ACTIVE REST

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

--

DAY 19 - TOTAL BODY

Warm Up (video)

A. 3 Super Sets ** Rest 30-60s between movements
60s Ground to Overhead **can use one or 2 weight instruments (video)

8-12 Floor Rows **hold for 4s at the top (video)

B. 2 Super Sets 
** Rest 30-60s between movements
8-12P One Leg Bridges per leg **hold for 4s at the top** (video)

16-20 Floor Squats (video)

8-12P Rainbows (video)


C. 3 Sets **40s work / 15s rest

Alternating Bird Dogs (video)

Alternating Dead Bugs (video)

Potato Pickers (video)

Stretch

--

DAY 20 - ACTIVE REST

* *Rest 30-60s between movements

--

DAY 21 - HIIT

Warm Up (video)

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

b. 6-8 Rounds * Work for 20 seconds and rest for 10-20 seconds

Stretch

--

< Week 2 | Week 4 >

GFS PERSONAL TRAINING

Jackson, St. Michael, Barbados

  • Instagram - Grey Circle
  • Facebook - Grey Circle
  • YouTube - Grey Circle

©2019 BY GFS Personal Training.  All Rights Reserved. All of the materials on this website are exclusive to GFS Personal Training