week eight – beginner
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.
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 8 rounds.
Not sure where your heart rate zones are? Learn how to estimate your zones here.
STRENGTH TRAINING
DAY 1
HOW IT WORKS
Complete two rounds of each superset (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.
A1
A2
B1
B2
C1
C2
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.
D
DAY 2
HOW IT WORKS
Complete two rounds of each superset (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.
A1
A2
B1
B2
C1
C2
D1
D2
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.
A1
A2
A3
check in along the way