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
1 Rounds
Static Warm Up: Hold Each Stretch for 5-15 seconds only
1 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, THEN
- 16 Dumbbell Deadlifts, 30s rest x2 Rounds
Accessories: Tempo is 4s2s1s for each rep, Superset to save time! Increase Load from last week.
- 16 Single Dumbbell Hamstring Curls THEN
- 16 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 325 calories with this workout, roughly 57g of carbs, 7 grams of fats and 8 grams of protein. Time to refuel!
UPPER DAY(s)
Metabolic Warm Up: 5-10 minutes
Dynamic Warm Up:
1 Rounds
Static Warm Up: Hold Each Stretch for 5-15 seconds only
1 Rounds
Power Phase: No Tempo, Perform each rep explosively
- 13 Pull Ups, 30s rest x2 Rounds
Main Phase: Tempo is 4s2s1s for each rep, Superset to save time! Increase load from last week!
- 16 Dumbbell Floor Press, THEN
- 16 Dumbbell Bent Over Rows, 30s rest x2 Rounds
Accessories: Tempo is 4s2s1s for each rep, Superset to save time! Increase load from last week!
- 16 Overhead Dumbbell Tricep Extensions THEN
- 16 Dumbbell Bicep Curls, 30s rest x2 Rounds
Conditioning: Run
- 2 minute Warm Up Pace
- 14 minutes of work at a heart rate of about 136bpm
- 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 504 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
- 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: 7 Minute AMRAP (as many rounds as possible)
- 12 Crunches
- 12 Split V-Ups
- 12 2-Count Russian Twists
- 12 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/