951: Done-For-You Advanced Functional Exercise Workout Program

September 13, 2018

951: Done-For-You Advanced Functional Exercise Workout Program

September 13, 2018

TT: Done-For-You Advanced Functional Exercise Workout Program

Today’s show will be a first of its kind where I completely layout one month’s worth of workouts for you to customize based on your current fitness level…

I want to detail the 2-3 resistance workouts, 1-2 interval workouts, and the cardio session to be completed each week…

Keep in mind that you’ll be able to choose anywhere from 2-5 workouts each week based on your time commitment and fitness level…

Check out today’s #CabralConcept 951 for the specifics on this done-for-you advanced Functional Exercise workout program – Enjoy the show and let me know what you thought!

Show Highlights & Big Takeaways

Done for You 4-Week Exercise Workout Program

* Customize a 3-5 Day Program

- Choose 2-3 of the workouts - Choose 1-2 of the Cardio - Then choose the volume 50% of the set volume for beginners - This will allow you to learn to modify any workout you see - In this example, you can create a beginner, intermediate or advanced program - And you can choose 3 - 5 days of total workouts per week - You will most likely plateau in about 4 weeks and at that time it’s time to move onto a new program - The best program is the one you’re not doing… - This is how we write programs for clients at our Boston Personal Training studio

*** This client has a history of lower back stiffness and potentially an imbalanced core with tight hip flexors and weak/tight hamstrings. He also has previous rotator cuff shoulder issues. He is only looking to lose about 5-10 lbs, which I’m recommending through a 7-14 day Dr. Cabral Detox and then maintenance with the Dr. Cabral Daily Protocol. He also wanted to add in some biceps and triceps work.

Abbreviations:

DB = Dumbells KB = Kettlebells BB = Barbells MB = Medicine bals Reps = repetitions Superset = 2 exercises done back to back without rest Triset = 3 exercises done back to back without rest Circuit = 5+ exercises done back to back without rest

Warm-up

* Warm-up whole body in all 3 planes of motion.

W1. Stick Cook Squat x 8-10 reps W2. Transverse Plane Lunge - Alternate Sides x 16 reps W3. Hand Walkouts x 5-10 reps

Strength Day

* Lower reps, but heavier weight to challenge nervous system and strength (muscles/bones, etc.)

Superset #1: 5x5 (1st set is 50-60% of Max) 1A. DB Incline Chest Press 1B. BB Romanian Deadlift

Superset #2: 5x5 (1st set is 50-60% of Max) 2A. DB 1-Arm Row 2B BB Back-loaded Backward Lunges

* Intervals After Workout

Hypertrophy Day

* Focused on of back (postural muscles) and retraction

Tri-set #1: 4x10 (1st set is 60% of Max) 1A. Cable Kneeling Alternate Shoulder Presses 1B. DB 1-Arm Cone Reach to Row 1C. Weighted Dips

Tri-set #1: 4x10 (1st set is 60% of Max) 2A. Alt Grip Chin-Ups (weighted if necessary) 2B. 2 KB Racked Box Step-Ups 25+lbs each x 2 x 10 2C. BB Drag Curls

Volume Day

* Circuit - 3-4 rounds of mainly bodyweight exercises (optional day for metabolic boost)

1A. Box Plyo Side to Side Push-ups (hand walkovers as alternative) BW x AMAP 1B. 1-Leg Squats to Box (sit down on 1-leg and stand up) BW x 2 x 10-12 1C. Side Plank (work up to on one hand with 1 leg up) BW x 2 x 30sec 1D. Alternate Split Lunge Jumps BW x 24-30 1E. MB Overhead Slams 10+lbs x 15-20