30 Day Movement Fitness Challenge Week 4 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 4
WARM UP: 1/4 MILE RUN (YOU CHOOSE THE SPEED OR PACE)
WARM UP CONTINUED: 300 JUMP ROPE
STATIC SQUAT HOLD: 1 MINUTE
HIGH KNEES: 45 SECONDS
JUMP LUNGES: 30 SECONDS
COMPLETE THIS CIRCUIT 3 TIMES then PROCEED to sprints.
**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:
PUSH UP CLAPS: 1 MINUTE
PULL UPS: 45 SECONDS
SPEED SKATER BURPEES: 30 SECONDS REST 30 SECONDS
COMPLETE THIS CIRCUIT 2 TIMES then PROCEED to sprints:
**COMPLETE FOUR (4) 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:
REVERSE LUNGES: 15 REPS EACH LEG
STEP UPS: 15 REPS EACH LEG
JUMP TUCKS: 15 REPS COMPLETE 3 TOTAL ROUNDS
**COMPLETE FOUR (5) TWENTY second sprints on the treadmill with 10 seconds rest between each sprint.
(Example: 20 seconds on/ 10 seconds off at SPEED 10.0MPH. 0% INCLINE.)
Leg Workout Week 4
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 DEADLIFT: 15 REPS
1B.) STEP UP TO REVERSE LUNGE: 10 REPS EACH LEG COMPLETE 3 sets of each exercise.
CIRCUIT 2
2A.) Burpee Box Jumps : 8 REPS
2B.) Squat swings: 22 REPS
COMPLETE 4 ROUNDS
CIRCUIT 3
3A.) SEATED CALF RAISES (TOES IN) 15 REPS
3B.) SEATED CALF RAISES (TOES OUT): 15 REPS
COMPLETE 3 ROUNDS
CORE KILLERS:
V-SIT UPS: 15 REPS
RUSSIAN TWISTS: 30 REPS EACH SIDE
TOE TOUCHES: 15 REPS
COMPLETE 3 ROUNDS
POWER PLYOMETRIC WORKOUT Week 4
Focus: 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.) BARBELL BACK SQUAT: 8 REPS
1B.) JUMP LUNGES: 10 REPS EACH LEG
COMPLETE 4 ROUNDS
CIRCUIT 2
2A.) BARBELL DEADLIFTS: 10 REPS
2B.) HIP BRIDGES: 10 REPS
COMPLETE 4 ROUNDS
CIRCUIT 3
3A.) DB REVERSE LUNGES: 10 REPS EACH LEG
3B.) DB STEP UPS: 10 REPS EACH LEG
COMPLETE 4 ROUNDS
Pull WORKOUT Week 4
THIS WORKOUT IS DESIGNED TO BUILD STRENGTH and INCREASED MUSCULAR SIZE
Start your upper body workout with rotator cuff warm up found in the intro folder.
COMPLETE 2 sets of each move. 15 reps each arm.
Circuit 1:
A.) Wide Lat Pulldowns: 10 reps
B.) Pull Ups or (Assisted Machine): 10 reps
C.) Side Planks: 20 reps
Do each exercise in order.
COMPLETE 3 rounds. rest 45 seconds between rounds.
Circuit 2:
A.) Renegade Row's: 20 reps each arm
B.) Incline DB curls: 15 each
C.) Bent Over DB Rows: 10 reps Do each exercise in order.
COMPLETE 3 rounds. rest 45 seconds between rounds.
Circuit 3:
A.) Db Upright Rows: 10 reps
B.) SQUAT Drop Curls: 10 reps each direction.
C.) PLANK Rows: 15 each arm Do each exercise in order.
COMPLETE 3 rounds. rest 30 sec between rounds.
PUSH Workout Week 4
Begin with 1/2 mile run, less than 10 minutes pace.
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
Circuit 1:
A.) Alternating DB Chest Press: 60 seconds
B.) Push-Up Claps: 60 seconds
COMPLETE 4 SETS
Circuit 2:
A.) Incline Preacher Press: 60 seconds
B.) Wall Walk Push Ups: 60 seconds Do each exercise in order.
COMPLETE 4 SETS
Circuit 3:
A.) Flat DB chest press: 60 seconds
B.) DIAMOND PUSH UPS: 60 seconds
COMPLETE 4 SETS
ABS:
Spiderman Planks: 30 seconds
Criss cross Tuck ins: 30 seconds
Hip Taps: 30 seconds
Around The World Crunches: 30 seconds
Twisting Pistons: 30 seconds
Frog Crunches: 30 seconds
COMPLETE 3 rounds. rest 30 seconds between rounds