Hi Friend!
Great Monday to you!
I've got a special little day planned today, train, train a private client, work on the business, Harbor Cruise with the girls and then back to work, so I'll make this quick.
Cardio Minutes - Week 3
Time Day 1 Day 2 Day 3 Total
6:00am 23 23 23 69
9:00am 23 23 23 69
6:30pm 23 23 23 69
Empowerment Week Plan
You can choose what's best for you based on many things, but if you're feeling o.k, do strength training, if you're feeling a little beat up, do modified strength training and if you're feeling real beat up, take the week off from strength training.
If you do strength training, whether it's your regular workout card, challenge workouts or modified, do your regular cardio minutes.
If you don't do strength training, ladies do 360 minutes of cardio and fellas do 250 minutes of cardio.
Read here for more detail on how to modify your workouts, more about cardio minutes during empowerment week, challenge workouts and other types of workouts.
Challenge Workouts
Challenge Workouts vs Workout Card
Challenge workouts are shorter (less than 60min), follow along (you watch me doing the workouts and train at the same time) and provide a challenge (e.g. do X rounds in 20min).
Workout cards are closer to 60min, you already know them and you can do them @ home, outside, in a hotel or at a gym. You substitute exercises for the equipment you don't have access to.
e.g. linear & lateral hand fires for MB Overhead throws and MB Front Twists e.g.2. Band Bent-Over Rows for TRX Inverted Rows
e.g.3. Supine DB Foam Roller Straight Arm Pullovers for Alt. Grip Pull Ups
My first preference for you would be to complete the workout cards so you get the satisfaction and sense of accomplishment of filling up your workout card. If you do CW's, also record them on your workout cards. If you complete your workout card (6 workouts done for both workout A & B), bring your completed card in, so I can give you some love. :-)
If there was ever a time to "try other strength training things, exercises and routines" it would be during empowerment week, but in MOST CASES, I would recommend it. Our program is tailored for you. Do your program, get better. Do something else, you might get worse, reconditioned or injured. If you're curious, check with me.
Happy Training!
Your coach,
Mike Alves
p.s. reply now with what you did for cardio minutes last week?
p.p.s. if you do the CW's remember to like, comment, subscribe & share!
p.p.p.s. you're an action taker. your workouts are already scheduled based on your training schedule. Figure out the logistics and get them done. You can do it!
