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High Fitness
12 Week


Workout Plan

Cycle 2, 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

Allow 1 meal during the week to eat out or to have as a "cheat meal". Try to plan and prepare your other meals for the week.
Have a look at the Nutrition section if you're feeling lost.

 

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Workout: Cycle 2, Day 3

DAY 1 | DAY 2 | DAY 3

Your workout program, specifically built to help you become the best version of yourself.
Do your best!
If you need some help with the terminology click here

 

MOBILITY: Warm Up

A1: Hamstring Pulses

 

Two pulses on each side, the second should be a little bit deeper. The aim is to get as low as you can, it's ok if you can't touch your toes yet.

 

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: Dead Bugs

Keep your lower back stuck to the ground at all times. Slowly lower down opposite limbs to the floor, while the others stay dead still.

 

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: Cat Camels

For Cat: sink your back as low as it will go, bring your head back & eyes into the back of your head.
For Camel: extend your back as high as it will go, tuck your head down & bring your chin to your chest.

 

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: Inch Worms

This is a core & hamstring movement. Squeeze your core as tight as possible when extending yourself flat, and feel your hamstrings stretch as you walk your stiff legs towards your hands. Do not bend your legs, just walk in as far as you are able to.

 

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: Kipping Push Up

Use the momentum of kicking your legs to help you into the locked out top of a push up. Very slowly control the movement back to the floor. Your chest should hit the floor first, not your hips.

 

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: Straddle Ups

Aim to sit up between your split legs with control. The further through your legs, the more difficult it becomes.

 

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

C1. Bulgarian Split Squats

Find something to elevate your back foot off the ground, nothing too high though. Your front leg should be doing all the work. Make sure you are pushing through your front heel.

 

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. Leg Lowers

Make sure your lower back stays connected to the floor. Start at the top and only lower your legs down as far as you have control. If your lower back leaves the ground you have lost control.

 

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. Froggers
D2. Shoulder Touch Hand Planks
D3. Mountain Climbers
D4. Crunch 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.