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FDF Phase 2 Week 1 Day 1

The document provides a full body strength workout plan with cardio. The goal is to improve strength and add lean muscle while optimizing metabolism. The workout includes exercises like sprints, squats, hip thrusts and zone 5 cardio. Modifications are recommended for beginners, those with joint pain or obesity.

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leopark1529
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65 views

FDF Phase 2 Week 1 Day 1

The document provides a full body strength workout plan with cardio. The goal is to improve strength and add lean muscle while optimizing metabolism. The workout includes exercises like sprints, squats, hip thrusts and zone 5 cardio. Modifications are recommended for beginners, those with joint pain or obesity.

Uploaded by

leopark1529
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Fat Don't Fly- Phase 2

Week 1, Day 1 - Full Body Strength (A) + Zone 5 Cardio


Workout Date: ________________ Total Workout Time: ________________

Plan Recommendations
The goal of todays workout is to improve full body strength and add lean muscle. This type of workout will help turn your body into a fat burning machine by
optimizing our metabolism despite the caloric deficit (mainly coming from the diet). Normally cutting calories will hinder our metabolism, but full body strength
training helps combat that slowing of the metabolism.

Todays cardio will be Zone 5, which is 90-100% of our max heart rate. This high of an intensity should only be used by people with high levels of fitness. As
always in this program, listen to YOUR BODY and adjust the program as needed. At the end of the Zone 5 cardio I want you to feel tired on a 8 or 9 out of 10
scale. So if you're extremely advanced with your endurance, you may be able to do more than 10 rounds. If you're a beginner or obese person, you may have to
cut back on intensity and stick to a low-moderate pace while still completing 10 rounds of 1 minute on/1 minute off.

Beginners, obese people or anyone with joint pain may need to modify a lot of the cardio and strength training to the safest option while still pushing yourself a
bit.

Remember, we have to train according to our own limitations and always perform each exercise with good form or ask a personal trainer for guidance if you're
unsure on your exercise form. If an exercise causes any joint pain or you aren't 100% confident on the form, skip the exercise and substitute another exercise
that you're comfortable with.

Exercise Sets Reps Weight Distance Time Rest Notes


Daily Overview: Phase 2 Day 1 1 0 --:-- min
Dynamic Warm Up 2 1 1 --:-- min
Sprint Drills 1 2 10.00 yds 0 sec
Sled March or Band Pull Through 4 1 20.00 yds 1:00 min
KB Swing + Box Jump Contrast 3 10-5 1:30 min
1/4 Squats or 1/4 Leg Press 3 6 1:00 min
Superset
Incline Bench Press 3 8 1:00 min
Hip Thrust 3 12 45 sec
Superset
Low Row 3 8 45 sec
Dumbbell Incline Curls (Optional) 3 12 0 sec
Bent Knee Calf Raise (Optional) 3 15 0 sec
Tricep Extension (Optional) 3 12 0 sec
Zone 5 Cardio Zone 5 Cardio (90-100%) 10 1 00:00:20 45 sec
Optional Static Stretch 1 00:00:15 --:-- min
7/11 Breathing 1 00:03:00 --:-- min
Staff Member Notes:
Dynamic Warm Up 2:

Skips 1x30 seconds


Seal Jacks 1x30 seconds
Post tilt hip bridge 1x10 reps
T Spine side lying opener 1x7 reps each side
1/2 Kneel hip flexor stretch 1x10 each side
Hamstring crossover touches 1x7 each side
Knee hug lateral lunge 1x4 each side
Hip flip forward 1x10 yards total
Hip flip backwards 1x10 yards total

Sled March or Band Pull Through:

If you're using the band option you'll do 10 repetitions -OR- go until you feel an 8/10 burn.
Remember, if you choose the band pull through option you are doing 10 reps each leg. You are only going by yards if you choose the sled option.

KB Swing + Box Jump Contrast :

Remember, if it says 10-5 that means 10 on the first exercise and 5 on the second exercise.

© Copyright 2020 PJF Performance

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