DAY 12
Your Nutrition
Consistency beats perfection!
If you didn't start tracking your food yesterday, let's get after it today.
Don't spend all day weighing every gram of rice right now. Let’s just get the hang of the logging process. Take a few minutes to notice which foods are higher in calories and about how much protein, carbs and fat are in your favorite foods.
Start to look for foods that you might be able to make substitutions for.
Keep on working at it day by day… you’ve got this!
Your Training
STEP 1: Warm Up
GET WARM
:40 Plank
20 Jumping Jacks
:40 Plank
20 Cossack Squats
then 15-10-5 reps of:
Shoulder taps in plank position
Bootstrappers
Push Ups
Perform 15 reps of each, then 10 reps of each, then 5 reps of each for quality.
STEP 2: Strength Work
GET STRONG
Dumbbell Bench (or Floor) Press
3 HARD Sets
Looking for 8-15 reps per set
Rest :90 between sets
*If you got 12-15 reps for all three sets last week, add 5-lbs!
(just lay on the floor if you don’t have a bench!)
BUILD MUSCLE
Dumbbell Curls
(video demo)
3 Sets of 12-15 Reps
Rest :90 between sets
Bent Over Rows
(video demo)
3 Sets of 12-15 Reps
Rest :90 between sets
Calf Raises holding dumbbells
(video demo)
3 Sets of 20 Reps
Rest :90 between sets
STEP 3: Conditioning
GET MOVING
For time:
10-9-8-7-6-5-4-3-2-1 reps of:
Air Squat
Push Up
In & Out
1-2-3-4-5-6-7-8-9-10 reps of:
Burpees
WORKOUT FLOW:
10 Air Squats, 10 Push Ups, 10 In & Outs, 1 Burpee
9 Air Squats, 9 Push Ups, 9 In & Outs, 2 Burpees
Continue this rep scheme until you get to the end which is
1 Air Squat, 1 Push Up, 1 In & Out, 10 Burpees
This is a fun one!
Don’t let the burpees scare you. Remember, we are moving for quality and then speed.
Set a timer and get busy chopping away at the reps. Rest when needed then get right back at it! You’ll be proud of yourself for all the work you accomplished when you are done!
SCALING OPTIONS:
Scaled burpees (see video)
Push Ups on knees or Wall Push Ups
Air Squats to a target
HOW TO WARM UP:
Practice each movement for proper form and range of motion.
Rest 2:00 then it’s 3,2,1 GO TIME!
“Knowing what to do and staying motivated to get in shape is tough. Digital Barbell Online Coaching gives you the plan, the coaching and the accountability to make looking, feeling and being fit a reality.”
-Jonathan & Blakley