week seven – 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.
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.
HIGH INTENSITY
During this workout, you’ll alternate between bursts of intense energy and recovery periods.
Complete 11 rounds, 1x per week.
Not sure where your heart rate zones are? Learn how to estimate your zones here.
STRENGTH TRAINING
DAY 1
HOW IT WORKS
Complete rounds of straight sets and supersets. 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
B
C1
C2
D1
D2
E
DAY 2
HOW IT WORKS
Complete each round of straight set and 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
B
C
D
E1
E2
F
CHALLENGE WORKOUT
THE 300
HOW IT WORKS
Complete 10 rounds of this bodyweight descending ladder circuit.
Start with 10 reps for every exercise (each side, on A2) on the first round, then do 9 for every exercise on the second, then 8, 7, 6. . .1.
Take breaks as needed but try to take them at the bottom of each round.
Set your workout timer to record your time, and aim to complete the 10 rounds faster next time.
A1
A2
A3
A4
A5
check in along the way