Beautiful Saturday to you Friend,
We're off to start our "nice little Saturday", cue Will Ferrell (minus the funnel and streaking), but before we head out the door, I want to give you a virtual high five for a great phase. I hope you enjoyed hypertrophy training and you're ready to see it through by completing your challenge workouts. Next phase we'll contrast the workouts by training for strength endurance (aka 20 reps).
Cardio Minutes - Week 3
Time Day 1 Day 2 Day 3 Total
6:00am 17 17 20 54
9:00am 17 17 20 54
6:30pm 17 17 17 51
Empowerment Week Plan
What are you supposed to do this week and why? What if you want to do more strength workouts than just 3 or if you're traveling? What if you're feeling beat up? Review your empowerment week plan to get your answers.
Challenge Workouts
Here they are. CW#4 is 20min, it's pretty tough, and we shook things up by me coaching Helen through the workout. You'll get to follow along with her and hear my coach and motivate her as she trains. CW#5 is possibly the hardest, and definitely the longest finishing around 20-25min. It's got a sweet little 5minute ab finisher, that the 6am and 9am are very familiar with from Friday. CW#6 is the shortest (15min) and possibly the easiest, but it was designed as a recovery workout to address posture, joint health and basic stability.
PDF: 2014, P11, Challenge Workouts
Videos:
CYBBC, 2014, P11, Challenge Workout #4
CYBBC, 2014, P11, Challenge Workout #5
CYBBC, 2014, P11, Challenge Workout #6
Download:
How to download the videos from YouTube to watch later?
Good luck and remember to post your results to our FB Page. If you don't have FB, text or email your results.
Burn & Earn!
Your coach,
Mike Alves
p.s. cardio minutes are due Monday. Please be proactive and email or text me your results then.
p.p.s. Review your empowerment week plan here.
p.p.p.s. Remember that posting and sharing your challenge workout results inspires your peers. |
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