Hi Friend!
Great Monday to you!
Yesterday we did Vivi's first apple picking at Honey Pot Orchards in Stowe and it was pretty cool.
Cardio Minutes - Week 3
Time Day 1 Day 2 Day 3 Total
6:00am 23 23 26 72
9:00am 23 23 26 72
6:30pm 23 23 26 72
Empowerment Week Plan
The most important thing this week, regarding your training is to keep going. We've got 3+ months until the end of the year and you're going to want to finish strong.
The best thing you can do for yourself this week is to finish your workout card, hit your cardio goals and practice your nutrition plan.
The next best is to do your workout card and or the challenge workouts, hit your cardio goal and practice your nutrition plan.
If you're feeling beat up and/or you're tapering for a race, do 2 sets of strength training for each exercise vs 3 or more. Or if you're doing the challenge workouts, do CW#1&2 and only the warm up for CW#3 (unless you want to do the full CW#3). Also hit your cardio goal and practice your nutrition plan.
And if you need a week off from strength training altogether, ladies do 360min of cardio and fellas do 250min of cardio, and everyone practice your nutrition plan.
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, de-conditioned or injured. If you're curious, check with me.
Keep going and set yourself up for next Monday's, phase 11!
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!
