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
- 12 Squat Jumps, 30s rest x2 Rounds
- 12 Broad Jumps, 30s rest x2 Rounds
Main Phase: Tempo is 4s2s1s for each rep, Superset to save time! Increase load from last week
- 18 Kettlebell Goblet Squats THEN
- 18 Dual Dumbbell Deadlifts, 30s rest x2 Rounds
- 18 Bulgarian Split Squats, 30s rest x2 Rounds
Accessories: Tempo is 4s2s1s for each rep, Superset to save time! Increase load from last week!
- 20 Single Dumbbell Hamstring Curls THEN
- 20 Single Dumbbell Leg Extensions, 30s rest x2 Rounds
- 20 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:
- 10 Arm Swings
- 10 Neck Rolls
- 10 Shoulder Rotations
- 10 Knee Push Ups
- 10 Reverse Snow Angels
- 10 Jumping Jacks
2 Rounds
Static Warm Up: Hold Each Stretch for 10 seconds only
2 Rounds
Power Phase: No Tempo, Perform each rep explosively, Superset to save time!
- 11 DUal Dumbbell Push Jerks THEN
- 11 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 Bent Over Rows, 30s rest x2 Rounds
Accessories: Tempo is 4s2s1s for each rep, Superset to save time! Increase load from last week
- 18 Overhead Tricep Extensions THEN
- 18 Dumbbell Bicep Curls, 30s rest x2 Rounds
Conditioning: Run
- 2 minute Warm Up Pace
- 14 minutes of work at a heart rate of about 135bpm
- 2 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 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 10 seconds only
- Upwards Dog Pose
- Downwards Dog Pose
- Child Pose
2 Rounds
Power Phase: No Tempo, Perform each rep explosively, Superset to save time!
- 12 V-Ups, THEN
- 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: 9 Minute AMRAP (as many rounds as possible) Try to complete more rounds with 1 less minute to increase intensity
- 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 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/