Think of the training day workout as your introduction to productive strength training. You're a rookie in the weight room and need some schooling. We'll give you a crash course of the essential moves to perform for max results in min time. The training day workout consists of 6 exercises, each designed for efficiency and results. Perform the workout 3 days per week with a day of rest in between. follow the work-out for up to 4 weeks. Perform the pike press in place of the hand-stand if needed.
Workout
Kettlebell Full Swing
|
Sets
|
Reps
|
Distance
|
Duration
|
Tempo
|
Rest Period
|
Weight Load
|
Intensity
|
|
3
|
15
|
|
|
Fast
|
60 sec
|
|
|
Description
-
Standing up straight, grasp the kettlebell firmly.
-
Swing the kettlebell back, between your legs and squat down.
-
Jump up explosively and use your hips to propel the kettlebell upward.
-
Use your arms to slow the kettlebell as it reaches the top.
-
Swing the kettlebell back down into the next repetition.
ProTip
-
Keep your stomach and lower back tight.
Mistakes
Hand Stand - Wall Support
|
Sets
|
Reps
|
Distance
|
Duration
|
Tempo
|
Rest Period
|
Weight Load
|
Intensity
|
|
3
|
5
|
|
|
Moderate
|
60 sec
|
|
|
Description
-
Stand in front of a sturdy wall.
-
Set your hands on the ground and carefully kick one leg up, followed by the other leg, onto the wall
-
Hold for a specified time.
ProTip
-
Kick up with one leg at a time, and come down softly with one leg at a time.
Mistakes
-
Placing the hands too close or too far from the wall.
-
Coming down from the handstand with both feet, making the touchdown too hard.
Diagonal Woodchop
|
Sets
|
Reps
|
Distance
|
Duration
|
Tempo
|
Rest Period
|
Weight Load
|
Intensity
|
|
3
|
10 each side
|
|
|
Moderate
|
30 sec
|
|
|
Description
-
With your feet wider than shoulder width, clasp your hands in front of you.
-
Pull your arms up to one side of your head.
-
Squat down and "chop" your arms diagonally to the opposite side of the body
-
Stand back up while pulling your arms up to the same side of your head.
-
Repeat for specified reps. Perform the same from the opposite side.
ProTip
-
Keep your knees pointed in the same directions as your feet (forward or slightly outward).
Mistakes
-
Rounding the back.
-
Not dropping the hips at the bottom.
-
Letting the knees cave in.
Sumo Deadlift
|
Sets
|
Reps
|
Distance
|
Duration
|
Tempo
|
Rest Period
|
Weight Load
|
Intensity
|
|
3
|
4
|
|
|
Moderate
|
60 sec
|
|
|
Description
-
Squat down and grip the bar.
-
In the starting position you shoulders should be slightly in front of your hands and your hips slightly higher than your knees.
-
Keep your back straight, your head up and stand.
-
Squat back down and return the bar to the floor.
-
Repeat.
ProTip
-
Keep your head up and stomach tight.
Mistakes
-
Bad posture.
-
Positioning the bar to far away from the body.
Renegade Row
|
Sets
|
Reps
|
Distance
|
Duration
|
Tempo
|
Rest Period
|
Weight Load
|
Intensity
|
|
3
|
4 each side
|
|
|
Moderate
|
60 sec
|
|
|
Description
-
Start in a push up position, gripping a pair of dumbbells.
-
Perform one push up.
-
At the top pull one dumbbell up to your arm pit.
-
Repeat the push up and pull the other arm up.
ProTip
-
In the beginning keep your feet wide for better support.
Mistakes
-
Poor posture.
-
Not stabilizing your body when one dumbbell is raised.
Push Jerk
|
Sets
|
Reps
|
Distance
|
Duration
|
Tempo
|
Rest Period
|
Weight Load
|
Intensity
|
|
3
|
3
|
|
|
Explosive
|
90 sec
|
|
|
Description
-
Start with the barbell in the rack position.
-
Dip down with your legs, keeping your chest up.
-
Drive with your legs.
-
Push your body under the bar with your arms and catch it in a partial squat.
-
Stand up, keeping the bar overhead.
ProTip
-
Catch the bar with strong arms and a tight stomach.
Mistakes
-
Falling forward when you dip.
-
Catching the bar too far forward or back.
-
Letting your hips go forward.
Pike Press
|
Sets
|
Reps
|
Distance
|
Duration
|
Tempo
|
Rest Period
|
Weight Load
|
Intensity
|
|
3
|
5
|
|
|
Moderate
|
60 sec
|
|
|
Description
-
Get into a pushup position.
-
Walk your hands backwards and lift the hips straight up.
-
Keep your knees straight.
-
In this position, perform pushups, bringing your forehead to the ground and press back up.
-
Repeat for a specified number of reps.
ProTip
-
Keep your knees straight throughout the movement.
Mistakes
-
Rounding the back.
-
Bending the knees.
Category Name
|
Exercise Name
|
Sets
|
Reps
|
Distance
|
Duration
|
Tempo
|
Rest Period
|
Weight Load
|
Intensity
|
|
Exercise Name
|
Sets
|
Reps
|
Distance
|
Duration
|
Tempo
|
Rest Period
|
Weight Load
|
Intensity
|
Sign up for your 100% risk free trial of Workout-X® and have this workout customized to your individual abilities, equipment and experience. In addition you'll get a companion meal plan that works with your fitness plan to accelerate your results. Learn more at
http://www.workout-x.com/go/free >>