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Video Library

Let’s Go!

Remember, do your best and challenge yourself by matching the INTENSITIES, not the WEIGHT of each workout!

Kettlebells, while best, are optional.

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week 1 goals

Cardio & Fat Burn

Start this Tuesday, Thursday or Monday, Wednesday Endurance Week by build your conditioning! The goals here are to burn fat and increase your endurance for activity and to prepare you for the program’s fun challenge.

PRIMARY MOVES TO LEARN: Two Arm Swing, Side Plank

Target HR (bpm) Average: 165

Peak HR : 180

Sets: 4-7

Reps: 15-30

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Round 1

Round 2 – 1:30

Round 3 – 4:17

Round 4 – 10:14

Round 5 – 12:42

Round 6 – FINISHER – 17:00

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Round 1

Round 2 – 1:41

Round 3 – 3:24

Round 4 – 5:38

Round 5 – 7:44

Round 6 – 10:10

FINISHER – 14:04

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Cardio & Total Strength

Continue to week 2, Strength Week, after establishing a base on conditioning from week 1. Keep increasing your cardio, shorten the sets and bring strength gains in by working specifically to build lean muscle over time!

PRIMARY MOVES TO LEARN: Push Up, Goblet Squat

 Target HR (bpm) Average: 155

Peak HR : 180

Sets: 4-5

Reps: 8-15

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Round 1

Round 2 – 1:48

Round 3 – 3:46

Round 4 – 6:37

Round 5 – 8:20

Round 6 – 9:53

FINISHER – 11:29

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[ms_column style=”1/2″ align=”center” class=”” id=””][ms_panel title=”Strength (Aerobic) Day TRX/Bodyweight Training” title_color=”#1e73be” border_color=”#ddd” title_background_color=”#f5f5f5″ border_radius=”0″ class=”” id=””]

Round 1

Round 2 – 1:15

Round 3 – 2:33

Round 4 – 4:06

Round 5 – 6:31

Round 6 -8:43

FINISHER – 10:49

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Lactic Acid Threshold Boost

Week 3, Anaerobic Week, features the use of your awesome base of training from there first too weeks. Now, we look to bring in larger muscle groups and use them for metabolism – we include more intense workouts which boost analactic thresholds, which serve to help you go for longer!

PRIMARY MOVES TO LEARN: Bulgarian Lunge, Full Body Crunch

Target HR (bpm) Average: 165

Peak HR : 170

Sets: 3-5

Reps: 7-10
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Round 2 – 1:44

Round 3 – 3:25

Round 4 – 5:18

Round 5 – 8:42

Round 6 – 10:00

FINISHER – 14:26

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Round 1

Round 2 – 1:07

Round 3 – 3:16

Round 4 – 5:44

Round 5 – 7:45

Round 6 – FINISHER – 10:09

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Muscle Activation

What muscles have we missed? Well Burst week makes sure we hit EVERY muscle and develop them, ensuring a metabolism that fires at a high rate! When you learn to activate every big and small muscle group from lifting heavier max intensities, you teach your heart rate to climb down FASTER!

PRIMARY MOVES TO LEARN: Dual Swing, Muscle Ups (TRX)

Target HR (bpm) Average: 130

Peak HR : ~ 180 in the set

Sets: 2-4

Reps: 2-8
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Round 1

Round 2 – 2:45

Round 3 – 3:16

Round 4 – 4:57

Round 5 – 7:58

Round 6 – FINISHER – 9:27

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Round 1

Round 2 – 1:38

Round 3 – 2:51

Round 4 – 4:51

Round 5 – 6:29

Round 6 – FINISHER – 8:35

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