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High Fitness
12 Week


Workout Plan

Cycle 3, 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

Finish off strong. You've done all the hard work to get this far, keep up the good work.
Keep planning those meals and maintaining constant exercise, results will come!

 

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Workout: Cycle 3, 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: Shoulder Circles

 

From small circles to big then back to small counts as one rep. Half one direction then half the other.

 

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: Side Shuffles

Fight to stay low. Big steps sideways, low & slow slides back together. Keep good posture throughout.

 

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: Crossed Leg Stand Up

To make this easier put pillows or something elevated under your bum. Start cross legged, stand up and rotate all the way up and then down into the other side.

 

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: Bear Crawls

Coordination is key. Move the left hand and the right leg forward to start crawling. Alternate the arm and leg movements while keeping the back straight and the hips and shoulders at the same height.

 

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: Skater Squats

The aim is to not let your foot or shin touch the floor at any point. This can be hard at first, do these onto a pillow or something elevated at first to make it easier.

 

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: Stiff Limb Crunch Ups

Keep your lower back glued to the floor. Bring your stiff arms and stiff legs together, meeting in the middle.

 

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. Push Up

Keep your elbows into your sides, shoulders down & back, and pits of your elbows pointing the same direction as your fingers. Chest and head should approach the floor before your hips.

 

WEEK 1: 
Sets: 3   |   Reps: 8   |   Tempo: 5-0-5-0   |   Rest: 0 sec

WEEK 2: 
Sets: 3   |   Reps: 10   |   Tempo: 5-0-5-0   |   Rest: 0 sec

WEEK 3: 
Sets: 3   |   Reps: 12   |   Tempo: 5-0-5-0   |   Rest: 0 sec

WEEK 4: 
Sets: 2   |   Reps: 8   |   Tempo: 5-0-5-0   |   Rest: 0 sec

C2. Hollow Rock Kick Ups With Holds

Just like normal hollow rocks with extra extension at the end. Start with little kick ups to get confidence and work towards a full shoulder stand. Hold for 10 seconds after 10 reps. Holds are not relaxed, keep squeezing!

 

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


MOVEMENT: Fat Burning HIIT

D1. Get Up to Bird Dog
D2. Simple Sit Ups
D3. High Knees
D4. Hip Touch Hand Planks

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.