28.1 Week 1

Day 01: Fitness Test

 

This is one of three fitness tests throughout our 28-day movement journey. The tests will be the same, which will allow for comparison to gauge your progress from Day 01 to Day 28.

 

AMRAP 15 - Complete as many rounds of clean repetitions as possible within 15 minutes. Also count the reps you managed complete in the final round before the time runs out even if it isn't a full round. That way you have an accurate and measurable gauge as to your accomplishment.

 

Use a timer to know when your 15 minutes are up.

 

Score by number of reps completed & keep this score for future reference

Warm Up & Stretch

 

Exercise 1: 20 Pairs of High Knees (How to video)

 

Exercise 2: 12 Squats (How to Video)

 

Exercise 3: 8 Push Ups (How to Video)

 

Stretch

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DAY 02 - UPPER BODY
*Should take 40 minutes including warm up
* More experienced persons may use a slow eccentric phase of the movement (e.g. 3 seconds down in the push up)

* Record and journal your rep numbers

Warm Up (video)


A. 3 Super Sets
6-12 Push Ups / Knee Assisted Push Ups (video) / Counter Push Ups (video)
8-12 Table Rows (video) / Pendlay Rows (video) / Floor Rows **squeeze 2 seconds at the top** (video)

B. 2 Super Sets
60-90 seconds Alternating Overhead Press **can use weights, filled bottles, cans, books etc** (video)
8-12 Bent Over Reverse Flies **can use weights, filled bottles, cans, books etc** (video)

C. 2 Super Sets

30-60 seconds Corkscrew Biceps Curls **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 max time **start on non-dominant side then switch sides and duplicate time** (video)
* record your time with an eye to improving upon the time

Stretch

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DAY 03 - 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 04 - TOTAL BODY

* Rest 30-60s between movements & 60s after each round 

Warm Up (video)

3-4 Rounds

  • 8-12 Thrusters **If weights are light take 3s to lower them back to shoulders. Maintain tension as you do so (video)

  • 8-12 Floor Rows *Squeeze 3s at top (video)

  • 8-12P Two Step Slow Low Lateral Shuffles (video)

  • 8-16P Plank to Shoulder Tap (slow) (video)

  • 8-12P Split Squats **Can use weights if your form is solid (video)

Stretch

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DAY 05 - 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 06 - HIIT

Warm Up (video)

3 Rounds * Work for 40 seconds and rest for 20 seconds & rest 60s after each round 

 

3 Rounds * Work for 20 seconds and rest for 10 seconds & rest 30s after each round 

Stretch

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DAY 07 - REST DAY

Week 2 >

Feel free to comment your score here or shoot me a message and let me know your score and how it went. Having someone to report to helps to maintain accountability and I am happy to help in that regard. 

 

Should you wish to post about your experience on Instagram please tag me @gfs.personaltraining and use the hashtag #28straightgfs

GFS PERSONAL TRAINING

Jackson, St. Michael, Barbados

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