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Workout Plan: Oct 29-Nov 4

October 29, 2018

 

We're starting a new lifting protocol this week!

 

This month we are lifting HEAVIER!  So dust off those bigger weights and get ready to work a little differently.  

 

Since we are using heavier weights, be careful to use good form.  Stay supported throughout the movements and take note of how things feel.  If you need to know HOW to perform an exercise correctly (beyond what I explain), Google it and you'll find articles and videos that can show you proper form. 

 

Before we dive into this, I want you to do a quick fitness test.  You'll need to find your 1-rep max for some of the exercises.  That means how much weight you can lift for only 1 repetition.  Just do it safely.  Don't bench press something that is too heavy if you don't have a spotter.  Choose a weight that you can lift properly and safely without hurting yourself but that will really make you work for it.  Write down how much weight (or time) you can lift/hold for each exercise or how many reps you can complete in 1 minute:

 

Click here for a printable PDF (or on the chart above) to track your progress!

 

1.  Push-ups- how many you can do in 1 minute?

 

2.  Hollow Body Hold- how long can you hold it?

 

3.  1 Rep Max Chest Press

 

4.  1 Rep Max Back Row

 

5.  1 Rep Max Biceps Curl

 

6.  1 Rep Max Leg Press

 

7.  Squat Jumps- how many you can do in 1 minute?
 

Ok, now that you've done your test, here's the plan for each weight training day (Mon, Wed, & Fri):

3-4 Rounds per Set

6-8 reps per exercise

 

Choose a weight that is going to challenge you.  It should feel really hard by those last 2-3 reps.  

 

Lifting this way for a month is not going to make you huge.  But it will increase your strength and power.  Of course, if you want to build size, you can definitely do that by lifting heavier more often.  But if you're following my plans, you're probably not going to get big because that is not my focus.  I like to focus on overall strength and power to increase athletic performance, rather than just lifting for a certain aesthetic look.  There are lots of other plans for that.  I prefer functional movement and strength that will help me run better, hike better, cycle better, etc.  I like to think of it as lifting with a greater purpose.

 

At the end of the month we're going to re-test, so work hard and let's see what kind of progress we can make this month!

 

As always, you can follow me on social media and share this with your friends and family.  Let's all get fit and fabulous for the upcoming holidays!!!

 

Heidi

 

Monday:  Lower Body Blast #8

Tuesday:  Tabata #4

Wednesday:  Upper Body Sculpt #2

Thursday:   Sevens #4

Friday:  Full Body Burnout #2

Saturday:  Get out and PLAY for at least 30 minutes today!

Sunday:  Restorative Yoga

 

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