Beautiful Sunday to you Friend!
I hope you're enjoying your weekend and looking forward Monday's start of phase 2.
We've made a lot of progress this past phase and I feel real encouraged for your success moving forward. P1 was fast and P2 will be fast & sweaty from increased time under tension followed by "active" rests. It'll also feature the return of the triathlon relay, where we'll take a small step back to prepare for possible bigger steps to come.
Challenge Workouts
Many of you already train 6x/wk including boot camp, cardio, sports and yoga, however if you really want to leap frog your goals this year, completing 4 strength workouts per week is a fast track way to get there. Since we're training 6 weeks straight to start the year with no empowerment week b/w P1 & P2 the below CW's will be real helpful if you want to get an extra 1 or 2 strength workouts in per week to supplement you BC training. They're a little longer because they include the 4min of 4pt stability, so let me know what you think of the length (i.e. warm up & cool down = 20min; so what's an ideal video time length for you?). Also, consider getting power blocks, power block expansion sets, portable pull up bars, a TRX and a portable bench for your training. It'll help you get stronger and when you're stronger it means you're not weaker.
2015, CYBBC, P1 Challenge Week
Cardio Minutes - Week 3
Time Day 1 Day 2 Day 3
6:00am 17 14 18
9:00am 17 14 18
6:30pm 17 14 18
Phase 2 Playlist
The Hanging Tree (feat. Jennifer Lawrence) - James Newton Howard
Rather Be (feat. Jess Glynne) - Clean Bandit
Am I Wrong - Nico & Vinz
Lose Yourself - Eminem
Love Runs Out - OneRepublic
No Mediocre (feat. Iggy Azalea) - T.I.
Timber (feat. Ke$ha) - Pitbull
For Once In My Life - Mel B
C'Mon - Ke$ha
Crazy In Love - Beyoncé
Turn Down For What - DJ Snake & Lil Jon
The Rockafeller Skank - Fatboy Slim
Total Destruction - Starkillers & Tony Junior
The Cup of Life (The Official Song of the World Cup) - Ricky Martin
Blame (feat. John Newman) [R3HAB Club Remix] - Calvin Harris
Tsunami - DVBBS & BORGEOUS
See you this week.
Your coach,
Mike Alves
Burn & Earn!
p.s. cardio minutes are due manana! report @ BC or via text, email or voice.
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