Review general instructions here if need prior to your workout: https://thirdwayman.com/bow-personal-gen-info/
LEG DAY(s)
Metabolic Warm Up: 5 minutes
Dynamic Warm Up:
- 10 Ostrich Walks
- 10 Soldier March
- 10 High Knees
- 10 Butt Kicks
- 10 Half Jacks
- 10 Air Squats
1 Rounds
Static Warm Up: Hold Each Stretch for 5-15 seconds only
1 Rounds
Power Phase: No Tempo, Perform each rep explosively
- 12 TRX Assisted Squat Jumps, 30s rest x2 Rounds
Main Phase: Tempo is 4s2s1s for each rep, Superset to save time! Increase load from last week!
- 18 Goblet Squats THEN
- 18 Dumbbell Deadlifts, 30s rest x2 Rounds
Accessories: Tempo is 4s2s1s for each rep, Superset to save time! Increase load from last week!
- 18 Single Dumbbell Hamstring Curls THEN
- 18 Single Dumbbell Leg Extensions, 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 304 calories with this workout, roughly 53g of carbs, 7 grams of fats and 8 grams of protein. Time to refuel!
UPPER DAY(s)
Metabolic Warm Up: 5 minutes
Dynamic Warm Up:
1 Rounds
Static Warm Up: Hold Each Stretch for 10 seconds only
1 Rounds
Power Phase: No Tempo, Perform each rep explosively, Superset to save time!
- 10 Dual Dumbbell Push Jerks, increase load from last week! THEN
- 12 Jumping Pull Ups, 30s rest x2 Rounds
Main Phase: Tempo is 4s2s1s for each rep, Superset to save time! , increase load from last week!
- 18 Dual Dumbbell Floor Press THEN
- 18 TRX Rows, 30s rest, take a steeper angle for more difficulty x2 Rounds
Accessories: Tempo is 4s2s1s for each rep, Superset to save time! Increase load from last week!
- 18 Over Head Single Dumbbell Tricep Extensions THEN
- 18 Dual Dumbbell Bicep Curls, 30s rest x2 Rounds
Conditioning: Treadmill
- 1 minute Warm Up Pace
- 14 minutes of work at a heart rate of about 137bpm
- 1 minute 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 505 calories with this workout, roughly 88g of carbs, 11 grams of fats and 13 grams of protein. Time to refuel!
CORE DAY(s)
Metabolic Warm Up: 5-10 minutes
Dynamic Warm Up:
1 Rounds
Static Warm Up: Hold Each Stretch for 5-15 seconds only
- Upwards Dog Pose
- Downwards Dog Pose
- Child Pose
1 Rounds
Power Phase: No Tempo, Perform each rep explosively, Superset to save time!
- 12 V-Ups, 30s rest x2 Rounds
- 12 Butterfly Sit Ups, 30s rest x2 Rounds
Main Phase: Tempo Does Not Apply Here
- 35 Hollow Man Hold, 30s rest x2 Rounds
- 35 second Half Plank Hold, 30s rest x2 Rounds
Accessories: Tempo is generally slow and controlled for each rep, Superset to save time!
Conditioning: 6 Minute AMRAP (as many rounds as possible)
- 10 Crunches
- 10 Split V-Ups
- 10 2-Count Russian Twists
- 10 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 372 calories with this workout, roughly 65g of carbs, 8 grams of fats and 9 grams of protein. Time to refuel!
Review general instructions here if need prior to your workout: https://thirdwayman.com/bow-personal-gen-info/