Review general instructions here if need prior to your workout: https://thirdwayman.com/bow-personal-gen-info/
LEG DAY(s)
Metabolic Warm Up: 5-10 minutes
Dynamic Warm Up:
- 10 Ostrich Walks
- 10 Soldier March
- 10 High Knees
- 10 Butt Kicks
- 10 Half Jacks
- 10 Air Squats
2 Rounds
Static Warm Up: Hold Each Stretch for 5-15 seconds only
2 Rounds
Power Phase: No Tempo, Perform each rep explosively
- 13 Squat Jumps, 30s rest x2 Rounds
- 13 Broad Jumps, 30s rest x2 Rounds
Main Phase: Tempo is 4s2s1s for each rep, increase load from last week!
- 16 Goblet Squats, 30s rest x2 Rounds
- 16 Dumbbell Deadlifts, 30s rest x2 Rounds
- 16 Bulgarian Split Squats ea. Leg, 30s rest x1 Round ea. side
Accessories: Tempo is 4s2s1s for each rep, increase load from last week!
- 16 Hamstring Curls, 30s rest x2 Rounds
- 16 Leg Extensions, 30s rest x2 Rounds
- 16 Calf Raises, 30s rest x2 Rounds
Cool Down: Hold each for about 45 seconds
Repeat this workout in 48-72 hours for good frequency!
Post-Workout Nutrition:
You’ve burned approximately 509 calories with this workout, roughly 89g of carbs, 11 grams of fats and 13 grams of protein. Time to refuel!
UPPER DAY(s)
Metabolic Warm Up: 5-10 minutes
Dynamic Warm Up:
2 Rounds
Static Warm Up: Hold Each Stretch for 5-15 seconds only
2 Rounds
Power Phase: No Tempo, Perform each rep explosively
- 9 Dual Dumbbell Push Jerks, 30s rest x2 Rounds, Increase load from last week!
- 13 Jumping Pull Ups, 30s rest x2 Rounds
Main Phase: Tempo is 4s2s1s for each rep, increase load from last week!
- 16 Dual Dumbbell Floor Press, 30s rest x2 Rounds
- 16 Bent Over Rows, 30s rest x2 Rounds
Accessories: Tempo is 4s2s1s for each rep, increase load from last week!
- 16 Over Head Single Dumbbell Tricep Extensions, 30s rest x2 Rounds
- 16 Dual Dumbbell Bicep Curls, 30s rest x2 Rounds
Conditioning: Treadmill
- 2 minute Warm Up Pace
- 14 minutes of work at a heart rate of about 135bpm
- 2 minutes Cool Down Pace
Cool Down: Hold each for about 45 seconds
Repeat this workout in 48-72 hours for good frequency!
Post-Workout Nutrition:
You’ve burned approximately 579 calories with this workout, roughly 101g of carbs, 13 grams of fats and 14 grams of protein. Time to refuel!
CORE DAY(s)
Metabolic Warm Up: 5-10 minutes
Dynamic Warm Up:
2 Rounds
Static Warm Up: Hold Each Stretch for 5-15 seconds only
- Upwards Dog Pose
- Downwards Dog Pose
- Child Pose
2 Rounds
Power Phase: No Tempo, Perform each rep explosively
- 13 V-Ups, 30s rest x2 Rounds
- 13 Butterfly Sit Ups, 30s rest x2 Rounds
Main Phase: Tempo Does Not Apply Here
- 40 second Hollow Man Hold, 30s rest x2 Rounds
- 40 second Half Plank Hold, 30s rest x2 Rounds
Accessories: Tempo is generally slow and controlled for each rep
Conditioning: 16 Minute AMRAP (as many rounds as possible)
- 15 Crunches
- 15 Split V-Ups
- 15 2-Count Russian Twists
- 15 Side Crunches Each Side
Cool Down: Hold each for about 45 seconds
- Upwards Dog Pose
- Downwards Dog Pose
- Child Pose
Repeat this workout in 48-72 hours for good frequency!
Post-Workout Nutrition:
You’ve burned approximately 502 calories with this workout, roughly 88g of carbs, 11 grams of fats and 13 grams of protein. Time to refuel!
Review general instructions here if need prior to your workout: https://thirdwayman.com/bow-personal-gen-info/