30 Day Movement Fitness Challenge Week 3 Workouts
Introduction to the 30 Day Fitness Challenge
PILLARS OF PROGRESS
Consistency - If you aren't getting your backside to the gym, you can't build muscle. Sounds obvious, right? It is, but how many folks lift for a year straight without missing more than a handful of workouts?
Progression - You must progressively challenge your muscles with more resistance, in some form or fashion. If you don't, they have no reason to grow.
Patience - Muscle is built one set at a time. There is much you can do to optimize the process, but little you can do to expedite it. Focus on optimizing training, diet and supplementation. From here it's all about putting in the work and bidding your time.
Proper Diet - Proper training must be backed with a smart diet. If your eating plan lacks proper protein intake, healthy fats and other recovery and muscle building essentials, you are minimizing the efforts of your workouts.
Listening - Listening to your body is an essential. If someone tells you to try workout X or exercise Y, but they don't fit your schedule or body type, it might end up costing you gym time or results
Phase 1 – Total Body Movement Patterns
You will be training 4-6 days per week. Each day will feature a unique workout. Here is a sample schedule:
Workout Notes:
Resistance - Use the same weight for each set of a given exercise.
When to Add Weight - When you are able to confidently perform the stated number of reps for each of the sets, add a small amount of resistance the next time you perform this movement.
Rest - Rest no more than 2 to 3 minutes between sets. For some exercises you may feel ready for your next set after as little as 30 to 60 seconds.
Abs/Calves - Alternate between working abs and calves each workout.
Exercise Swaps:
Squats - You may substitute in front squats.
Bench Press - You may substitute in incline bench press.
Seated Cable Rows - You may substitute in V-bar pull downs, one arm dumbbell rows or T-bar rows.
Leg Curls - You may use any lying, seated or standing leg curl variation.
EZ Bar Curls - You may substitute in any straight bar curl variation.
Abdominals/Calves - Use any preferred exercise variation.
Dumbbell Stiff Leg Deadlifts - You may substitute in barbell stiff leg deadlifts.
Pec Dec - You may substitute in flyes or cable crossovers.
Lat Pull Downs - You may substitute in any pull up or pull down variation.
Leg Press - You may substitute in hack squats.
Alternating Dumbbell Curls - You may substitute in any dumbbell curls variation.
Rest and Reflection Days Instruction
On this day, take the time to rest and reflect. Week one’s rest day will serve as an opportunity for mental preparation. During this time, reflect on your current spiritual, mental and physical condition. Identify you goals as you enter into Phase 1. Below you will find a guide for your weekly reflection. The purpose is to examine the day in prayerful contemplation of God’s presence in your life. It is an intentional survey of your responses, and the various dimensions of your actual, lived relationship with God in the most common and ordinary details of your life. You might recognize sources of constant discouragement or anziety. You may realize that there is a type of work or ministry that really brings joy to your life or you may begin to see areas you need to change.
Take a few minutes to notice what you might easily miss on a day-to-day basis. The regular practice of Examen increases our awareness, attentiveness, and enjoyment of God. It should be done each REST day of the week for about 15 minutes. (Note: you may find yourself reflecting for longer periods of time as patterns emerge.)
Create Space
Find or create space where you can be without distractions.
Notice Yourself
Take to a few minutes to quiet yourself. Breathe in deeply. Notice yourself.
Invite
Invite God’s presence through the Holy Spirit to be in this moment with you.
Recall
Take note of your gleanings from this time. What was your response? What, in particular, stood out most from our reflection?
Respond
Survey your week. Ask him to remind or introduce to you the things that were life-giving today. What was life-draining today? As you recall these events, notice your emotions. Thank God for the details you recall.
Give Thanks
Thank God for his presence and active involvement in your life.
Cardio Workout Week 3
WARM UP: 1/2 MILE RUN (YOU SELECT THE SPEED OR PACE)
LATERAL STEP UPS: 15 REPS EACH SIDE
BAR DIPS: AS MANY REPS AS POSSIBLE COMPLETE 3 TOTAL ROUNDS OF THIS CIRCUIT.
**COMPLETE FIVE (5) thirty second sprints on the treadmill with 10 seconds rest between each sprint.
(Example: 30 seconds on/ 10 seconds off at SPEED 10.0MPH. 0% INCLINE.)
PROCEED TO NEXT CIRCUIT:
PULL UPS: AS MANY REPS AS POSSIBLE
SIDE PLANK: 30 SECONDS EACH SIDE COMPLETE 3 TOTAL ROUNDS OF THIS CIRCUIT.
**COMPLETE THREE(3) twenty second sprints on the treadmill with twenty seconds rest between each sprint.
(Example: 20 seconds on/ 20 seconds off at SPEED 10.0MPH. 0% INCLINE.)
PROCEED TO NEXT CIRCUIT:
HIGH BRIDGE/ LOW BRIDGE TUCK-INS: 20 REPS
DIAMOND PUSH UPS: 15 REPS
COMPLETE 3 TOTAL ROUNDS OF THIS CIRCUIT.
**COMPLETE FOUR(4) ten second sprints on the treadmill with 5 seconds rest between each sprint.
(Example: 10 seconds on/ 5 seconds off at SPEED 10.0MPH. 0% INCLINE.)
PROCEED TO NEXT CIRCUIT:
MONKEY SQUATS: 20 REPS
JUMP LUNGES: 15 REPS EACH LEG COMPLETE 3 TOTAL ROUNDS OF THIS CIRCUIT.
Leg Workout Week 3
Focus: Strength.
Rep Range: 8-12 reps (The goal is to select a weight that forces failure at 8-10 reps. If you can complete more than 12 reps, the weight is too light.)
Warm Up:
Cross leg swings: 15 reps each leg.
Front leg swings: 15 reps each leg
Swinging gate squats: 15 reps.
Cross leg kicks (Frankensteins) 30-40 yards
Walking Lunges: 30-40 yards
Treadmill run: Incline 5%, Speed 7mph, 3 minutes duration or Jump rope 5 minutes
CIRCUIT 1
1A.) DB Sumo Squats: 10 REPS
1B.) Depth JUMPS: 5 REPS
COMPLETE 4 sets of each exercise.
CIRCUIT 2
2A.) Front Loaded front lunge: 10 REPS EACH LEG
2B.) Lateral Hop Burpee: 5 REPS EACH Side
COMPLETE 4 ROUNDS
CIRCUIT 3
3A.) DB DEADLIFTS: 20 REPS
3B.) GOBLET SQUAT: 12 REPS
COMPLETE 4 ROUNDS
CIRCUIT 4
3A.) Standing CALF RAISES (TOES IN) 15 REPS
3B.) Standing CALF RAISES (TOES OUT): 15 REPS
3C.) Standing CALF RAISES (TOES FORWARD): 15 REPS
COMPLETE 3 ROUNDS
POWER PLYOMETRIC WORKOUT Week 3
WORKOUT 3 (POWER PLYOMETRIC WORKOUT)
Focus: Plyometric Strength.
Rep Range: 8 -12 reps (The goal is to select a weight that forces failure at 8 reps. If you can complete more than 12 reps, the weight is too light.)
Warm Up:
Cross leg swings: 15 reps each leg.
Front leg swings: 15 reps each leg
Swinging gate squats: 15 reps.
Cross leg kicks (Frankensteins) 30-40 yards
Walking Lunges: 30-40 yards
Treadmill run: Incline 5%, Speed 7mph, 3 minutes duration or Jump rope 5 minutes
CIRCUIT 1
1A.) SQUAT DROP CURLS: 20 REPS (10 REPS EACH DIRECTION)
1B.) TRANSVERSE LUNGES: 10 REPS EACH LEG
1C.) DEPTH JUMPS: 10 REPS
COMPLETE 4 ROUNDS
CIRCUIT 2
2A.) LATERAL HOPS: 20 REPS
2B.) LATERAL STEP UPS: 20 REPS EACH LEG
2C.) JUMP TUCKS: 20 REPS
COMPLETE 4 ROUNDS
Pull WORKOUT Week 3
PULL WORKOUT 3: (CONDITIONING DAY)
THIS WORKOUT IS DESIGNED TO BUILD STAMINA AND MUSCULAR ENDURANCE
YOU WILL BE PERFORMING EACH EXERCISE LISTED IN A CIRCUIT.
THE GOAL IS TO COMPLETE 4 ROUNDS OF THIS HIGH INTENSITY CIRCUIT.
WARM UP:
HIGH ROTATOR CUFF WARM UP: 15 REPS
LOW ROTATOR CUFF WARM UP: 15 REPS
COMPLETE 3 SETS (LIGHT WEIGHT) TO WARM UP SHOULDERS
CONDITIONING CIRCUIT:
Close GRIP LAT PULLDOWNS: 20 REPS LIGHT WEIGHT
CLOSE GRIP SEATED ROW: 20 REPS LIGHT WEIGHT
PLANK ROWS: 15 REPS EACH ARM
BENT OVER BARBELL ROWS: 20 REPS
PLANK TUCK INS: 20 REPS
Romanian DEADLIFTS: 15 REPS
SQUAT UPRIGHT ROWS: 15 REPS
HEELS TO HEAVEN: 20 REPS
COMPLETE EACH MOVEMENT IN ORDER.
REST 30-45 SECONDS BETWEEN EACH EXERCISE.
COMPLETE 4 ROUNDS
PUSH Workout Week 3
(CONDITIONING DAY) Begin with 1/2 mile run, less than 10 minutes pace.
Circuit 1:
A.) Neutral Grip DB Chest Press: 20 reps
B.) Plyo DB Push Up Claps: 10-12 reps
C.) Piggyback Kickbacks: 15 reps (light weight)
Do each exercise in order. COMPLETE 4 rounds. rest 1 minute between rounds.
Circuit 2:
A.) Incline DB preacher press: 10 reps (HEAVY WEIGHT)
B.) Diamond Push Ups: 15 reps
Do each exercise in order.
COMPLETE 3 rounds. rest 30 seconds between rounds.
Circuit 3:
A.) SQUAT Side Raises: 20 reps
B.) DB Overhead Triceps Extensions: 20 reps
Do each exercise in order.
COMPLETE 4 rounds. rest 30 seconds between rounds.
Abs:
Flutters : 25 reps each leg
Frog Crunches : 30 reps
1/2 Bicycle crunches: 25 each leg.
Side Plank knee crunches: 20 each side.
complete 3 rounds.