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High Fitness
12 Week
Workout Plan

Cycle 1, Day 3

DAY 1 | DAY 2 | DAY 3

Goal    Workout    Download    Support    Nutrition    Terminology    FAQ's


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Your Goal For This Cycle

Aim to complete all 3 of the workouts at least once per week for the next 4 weeks.

 

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Workout: Cycle 1, Day 3

DAY 1 | DAY 2 | DAY 3

Your workout program, specifically built to help you become the best version of yourself.

If you need some help with the terminology click here

 

MOBILITY: Warm Up

A1: Calf Wall Pulses

 

Plant your heel nice and close to the wall, from here pulse in and out with your hips. You should feel the stretch in your calf muscle.

 

WEEK 1: 
Sets: 1   |   Reps: 12@   |   Tempo: 1-0-1-0   |   Rest: 0 sec

WEEK 2: 
Sets: 1   |   Reps: 12@   |   Tempo: 1-0-1-0   |   Rest: 0 sec

WEEK 3: 
Sets: 1   |   Reps: 12@   |   Tempo: 1-0-1-0   |   Rest: 0 sec

WEEK 4: 
Sets: 1   |   Reps: 12@   |   Tempo: 1-0-1-0   |   Rest: 0 sec

A2: Toe Touch With Squat Arm Reach

If you can't touch your toes with straight legs yet that's fine. Just do it with your legs as straight as you can to the point where they are still being stretched. Do this movement with the best technique you can.

 

WEEK 1: 
Sets: 1   |   Reps: 12@   |   Tempo: 1-0-1-0   |   Rest: 0 sec

WEEK 2: 
Sets: 1   |   Reps: 12@   |   Tempo: 1-0-1-0   |   Rest: 0 sec

WEEK 3: 
Sets: 1   |   Reps: 12@   |   Tempo: 1-0-1-0   |   Rest: 0 sec

WEEK 4: 
Sets: 1   |   Reps: 12@   |   Tempo: 1-0-1-0   |   Rest: 0 sec

A3: Lateral Lunge with Overhead Reach

Take a big step sideways, bend the leg you're lunging into and keep the other straight. At the same time, with your thumbs pointed to the sky, lift your arms up straight.

 

WEEK 1: 
Sets: 1   |   Reps: 12@   |   Tempo: 1-0-1-0   |   Rest: 0 sec

WEEK 2: 
Sets: 1   |   Reps: 12@   |   Tempo: 1-0-1-0   |   Rest: 0 sec

WEEK 3: 
Sets: 1   |   Reps: 12@   |   Tempo: 1-0-1-0   |   Rest: 0 sec

WEEK 4: 
Sets: 1   |   Reps: 12@   |   Tempo: 1-0-1-0   |   Rest: 0 sec

A4: Table Top Bridges

We want to make our body into as flat of a table as possible. Push up through your heels, squeeze your bum to the sky, and pull your chest up through your shoulders as high as you can.

 

WEEK 1: 
Sets: 1   |   Reps: 12   |   Tempo: 1-0-1-0   |   Rest: 120 sec

WEEK 2: 
Sets: 1   |   Reps: 12   |   Tempo: 1-0-1-0   |   Rest: 120 sec

WEEK 3: 
Sets: 1   |   Reps: 12   |   Tempo: 1-0-1-0   |   Rest: 120 sec

WEEK 4: 
Sets: 1   |   Reps: 12   |   Tempo: 1-0-1-0   |   Rest: 120 sec


MUSCLE: Toning & Development

B1: Box Dips

Keep a proud chest and good posture. Aim to keep the armpit of your elbow pointing the same direction as your fingers are pointing. Make sure you have a full lock out at the top of the movement for full muscle engagement.

 

WEEK 1: 
Sets: 3   |   Reps: 8   |   Tempo: 1-0-1-0   |   Rest: 0 sec

WEEK 2: 
Sets: 3   |   Reps: 10   |   Tempo: 1-0-1-0   |   Rest: 0 sec

WEEK 3: 
Sets: 3   |   Reps: 12   |   Tempo: 1-0-1-0   |   Rest: 0 sec

WEEK 4: 
Sets: 2   |   Reps: 8   |   Tempo: 1-0-1-0   |   Rest: 0 sec

B2: Hollow Rocks With Holds

Do a 10 second hold after every 10 Rocks you perform. Curl your spine into the best U shape you can. Think of rocking with your abs, hips and chest. The hold is not a rest period, think of squeezing your core as tight as you can.

 

WEEK 1: 
Sets: 3   |   Reps: 30   |   Tempo: 1-0-1-0   |   Rest: 60 sec

WEEK 2: 
Sets: 3   |   Reps: 40   |   Tempo: 1-0-1-0   |   Rest: 60 sec

WEEK 3: 
Sets: 3   |   Reps: 50   |   Tempo: 1-0-1-0   |   Rest: 60 sec

WEEK 4: 
Sets: 2   |   Reps: 30   |   Tempo: 1-0-1-0   |   Rest: 60 sec

C1. Tip Toe Split Squat

Stay on the very tips of your toes. Make sure the movement stays up and down, not forward and back. Your front leg should be doing most of the work.

 

WEEK 1: 
Sets: 3   |   Reps: 8@   |   Tempo: 1-0-1-0   |   Rest: 0 sec

WEEK 2: 
Sets: 3   |   Reps: 10@   |   Tempo: 1-0-1-0   |   Rest: 0 sec

WEEK 3: 
Sets: 3   |   Reps: 12@   |   Tempo: 1-0-1-0   |   Rest: 0 sec

WEEK 4: 
Sets: 2   |   Reps: 8@   |   Tempo: 1-0-1-0   |   Rest: 0 sec

C2. Bird Dogs

Control the movement & stay stable. Slower is better with these for added difficulty.

 

WEEK 1: 
Sets: 3   |   Reps: 8@   |   Tempo: 1-0-1-0   |   Rest: 60 sec

WEEK 2: 
Sets: 3   |   Reps: 10@   |   Tempo: 1-0-1-0   |   Rest: 60 sec

WEEK 3: 
Sets: 3   |   Reps: 12@   |   Tempo: 1-0-1-0   |   Rest: 60 sec

WEEK 4: 
Sets: 2   |   Reps: 8@   |   Tempo: 1-0-1-0   |   Rest: 60 sec


MOVEMENT: Fat Burning HIIT

D1. Spot Jogging
D2. Stiff Leg Hollow Hold
D3. Burpees
D4. Simple Sit Ups

Having an interval timer is essential for this part of the workout.

For Android: https://goo.gl/bVYtNK

For Apple: https://goo.gl/LMFJyU

Week 1: 
Sets: 3   |   Time: 30   |   Tempo: 1-0-1-0   |   Rest: 10 sec

Week 2: 
Sets: 3   |   Time: 40   |   Tempo: 1-0-1-0   |   Rest: 10 sec

Week 3: 
Sets: 3   |   Time: 50   |   Tempo: 1-0-1-0   |   Rest: 10 sec

Week 4: 
Sets: 3   |   Time: 30   |   Tempo: 1-0-1-0   |   Rest: 10 sec

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Download

If you would like a downloadable spreadsheet version of your workout that is fully editable, click here.

 

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Support

Our Facebook Group is a community of like minded people fighting towards similar goals.

If you are looking for support or have any questions, this group is the place to go.

 

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Nutrition

Some helpful tips to get you going in the right direction nutritionally.

 

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Workout Terminology

Definitions of words used throughout this program.

 

Week – The week of the program.

Rep  A rep is the number of times you perform a specific exercise. It's ok not to hit the rep range recommended in the program. Just do as many quality reps as you can.

@ – If you see this next to your reps, it indicates that you need to perform that many reps on each side. Example: 10@ for lunges would mean 10 reps on your left leg & 10 reps on your right leg.

Time – The duration of time to perform an exercise for. Try & fit as many quality reps into this time as possible. Used mostly in HIIT workouts.

Set  A set is the number of cycles of reps that you complete.

Tempo – The speed at which one repetition is performed. It’s denoted with 4 numbers (ex. 4-0-1-0). Each of the 4 numbers is in seconds. The first number represents the speed of the initial movement, the second is the pause, the 3rd is the action phase of the movement, and the 4th is the pause. In the example of a bench press, the first number denotes the speed at which the weight is lowered, the second is the pause at the bottom, the 3rd is the speed at which the bar is pressed, and the 4th is the pause at the top.

Superset – Exercises with the same letter are to be performed back to back, e.g. A1 and A2 would be performed without resting. Rest after you have completed all the exercises of that letter.


Rest – The rest is the time in seconds between two sets.


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FAQ's

Some common questions that we receive & their answers.

Q: What if I can't do one of the exercises?
A: I don't expect you to have perfect form yet, it's something we're working on.
Do the best version of the exercise you can. If it is too hard or feeling strange post a form check video to the Facebook Group and I'll give you some help.

Q: How often should I be working out?
A: Aim to do an intense workout 3-5 times per week. Your other days should consist of some form of light to moderate exercise.

Q: Should I be doing cardio?
A: Unless training for a long-distance endurance event, all cardio prescribed is High Intensity Interval Training. What this means is that you alternate intense periods of work with periods of rest. Studies showed that HIIT is about 9x more effective for fat loss than traditional distance cardio, not to mention it save a lot of time.
An example of HIIT would be to run at about 75-85% of your max effort for 30 seconds, walk for 60 seconds, and repeat for 3 rounds.

Q: I'm really sore, is that normal?
A: Mild discomfort is part of the exercise process, and is necessary for the improvement of performance and physique.
The Burn is good pain. It should be short-lived and during the exercise only.
Fatigue after a workout should leave you exhilarated, but not exhausted. Fatigue that lasts days means you have been excessively challenged and your muscles and energy stores are not being replenished properly. Chronic fatigue is referred to as “over-training” and is not good.
Soreness is common, especially for muscles that have not been exercised for long periods of time, or when you perform an exercise you are not accustomed to. Soreness typically begins within a few hours, but peaks two days after exercise. This is referred to as Delayed Onset Muscle Soreness and is normal when beginning a new fitness program.
Bad Pain Usually caused by the improper execution of an exercise. Nothing should really “Hurt”. Immediately notify me and/or a physician of any sharp or sudden pains, swelling, or any unnatural feelings in your joints or ligaments.
It is recommended to perform each exercise with NO WEIGHT to familiarize yourself with the movement pattern, and to mentally and physically prepare you for the tasks ahead. Warming up is a crucial part of injury prevention and prepares your body for exercise by lubricating your joints.
Notify me of any extreme soreness that may occur. Mostly, it’s counter-productive to train through soreness.

Q: What should I be eating?
A: I have collected a bundle of easy to read nutritional information that will answer all your questions around food in the nutrition section.

Q: What are sets & reps?
A: Sets & reps are explained in our terminology section 

 

Questions not answered here? You can post questions or technique videos in our helpful and supportive Facebook Group. Check it out here.