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week six – advanced

HOW IT WORKS

Every week, you’ll receive 2 strength training workouts, 2 cardio workouts and 1 challenge workout.

These should be completed on opposing days (in other words, one assigned workout per day), but if you are crunched for time, you can double up a strength training workout with the low-intensity cardio workout – just make sure you complete the cardio workout second.

We do not recommend completing the high-intensity cardio workout on the same day as another workout.

DAILY WARM-UP

METABOLIC WARM-UP

Complete before every workout.

Spring Spark_Metabolic Warmup

CARDIO

LOW INTENSITY

During this workout, the goal is to keep your heart rate in the lower zones (1-3) to optimize fat-burning.

Complete 1 round, 2x per week.

Not sure where your heart rate zones are? Learn how to estimate your zones here.

Spring Spark_20 15 10

HIGH INTENSITY

During this workout, you’ll alternate between bursts of intense energy and recovery periods.

Complete 10 rounds, 1x per week.

Not sure where your heart rate zones are? Learn how to estimate your zones here.

Spring Spark_40 20

STRENGTH TRAINING

DAY 1

HOW IT WORKS

Complete three rounds of each straight set and two rounds of each superset. On the supersets (C1,C2), have your weights ready and perform exercises 1 and 2 back-to-back.

Rest for 30-60 seconds between sets and repeat for each following round. Your weight should feel challenging but doable with good form. If you can’t complete at the minimum
number of reps assigned, your weight is too heavy. If you can complete 3-5 reps more than the maximum number of reps prescribed, it’s too light.

Record the weight you used, and sets and reps in your workout journal and try to do a little better next time by lifting heavier weight, performing more reps, or taking shorter rest breaks.

A

Incline Press
Dumbbell Incline Press
3 sets, 3-5 reps

B

60 Day KB Single Arm Row
Kettlebell Single Arm Row
3 sets, 8-10 reps (each side)

C

60 Day DB Shoulder Press
Dumbbell Shoulder Press
3 sets, 8-10 reps

D1

60 Day DB Overhead Arnold Press
Dumbbell Overhead Arnold Press
2 sets, 8-10 reps

D2

Triceps Dip
Bodyweight Triceps Dip
2 sets, 8-10 reps

THE THREE BEARS

Gather three sets of dumbbells, one heavy (for a set of 10 biceps curls), one medium, one light.
Perform 10 biceps curls with the heavy weights.
Without resting, perform as many reps as pretty with the medium weights.
Without resting, perform as many reps as pretty with the light weights.
Rest 90 seconds and repeat for a total of two rounds.

E

bicep curl
Dumbbell Bicep Curl

DAY 2

HOW IT WORKS

Complete three rounds of each straight set and two rounds of each superset. On the supersets (C1,C2), have your weights ready and perform exercises 1 and 2 back-to-back.

Rest for 30-60 seconds between sets and repeat for each following round. Your weight should feel challenging but doable with good form. If you can’t complete at the minimum
number of reps assigned, your weight is too heavy. If you can complete 3-5 reps more than the maximum number of reps prescribed, it’s too light.

Record the weight you used, and sets and reps in your workout journal and try to do a little better next time by lifting heavier weight, performing more reps, or taking shorter rest breaks.

A

kettlebell squat
Kettlebell Goblet Squat
3 sets, 3-5 reps

B

60 Day DB Reverse Lunge
Dumbbell Reverse Lunge
3 sets, 3-5 reps (each side)

C

Straight leg Deadlift
Barbell Straight Leg Deadlift
3 sets, 6-8 reps

D1

DB Stepup
Dumbbell Step-Up
3 sets, 8-10 reps

D2

60 Day BW 1 Leg Bridge
Bodyweight 1-Leg Bridge
3 sets, 10-15 reps (each side)

E1

Single Leg Stretch
Bodyweight Single-Leg Stretch 
50 total

E

Modified Swimming
Bodyweight Pilates Modified Swimming
50 total

CHALLENGE WORKOUT

SWING + CORE WORKOUT

HOW IT WORKS

Record the number of reps you completed in your workout journal or VLT and aim to complete more reps in the same amount of time next time.

KETTLEBELL:
Set your workout timer for 5 minutes. Choose a kettlebell weight that is challenging but doable for 10 reps. Complete as many kettlebell swings as possible in 5 minutes, resting as often as necessary and keeping good form.
PLANK & SIDE PLANK:
Set a workout timer and hold as long as pretty. Record your time.

A1

60 Day KB Swing
Kettlebell Swing

A2

plank
Plank

A3

side plank
Side Plank

check in along the way

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