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
- 10 Dual Dumbbell Power Cleans, 30s rest x2 Rounds Increase load from last week
- 12 Squat Jumps (Limit height and focus on a soft landing), 30s rest x2 Rounds
Main Phase: Tempo is 4s2s1s for each rep, Increase load from last week!
- 18 Dumbbell Front Squats, 30s rest x2 Rounds
- 18 Dumbbell Deadlifts, 30s rest x2 Rounds
- 18 Bulgarian Split Squats, 30s rest x2 Rounds
Accessories: Tempo is 4s2s1s for each rep, Increase load from last week!
- 18 Sissy Squats, 30s rest x2 Rounds
- 18 Glute Bridges, 30s rest x2 Rounds
- 18 Weighted 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
- 10 Dynamic Deficit Push Ups, 30s rest x2 Rounds Increase height of deficit from last week
- 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 Dumbbell Floor Press, THEN
- 18 Bent Over Rows, 30s rest x2 Rounds
- 18 Dumbbell Overhead Press THEN
- 18 Upright Rows, 30s rest x2 Rounds
Accessories: Tempo is 4s2s1s for each rep Superset to save time! Increase load from last week!
- 18 Overhead Dumbbell Tricep Extensions THEN
- 18 Dumbbell Bicep Curls, 30s rest x2 Rounds
- 18 Lateral Shoulder Raises THEN
- 18 Frontal Shoulder Raises, 30s rest x2 Rounds
Conditioning: Cycle
- 2 minute Warm Up Pace
- 12 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 769 calories with this workout, roughly 135g of carbs, 17 grams of fats and 19 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
- 12 V-Ups, 30s rest x2 Rounds
- 12 Butterfly Sit Ups, 30s rest x2 Rounds
Main Phase: Tempo Does Not Apply Here
- 35 second 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
Conditioning: 16 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 472 calories with this workout, roughly 83g of carbs, 10 grams of fats and 12 grams of protein. Time to refuel!
Review general instructions here if need prior to your workout: https://thirdwayman.com/bow-personal-gen-info/