Motivation Monday-Fitness Update #8-The New Plan

Motivation Monday #8

Update #8….

We did it! We made it to week 8! If you made it through all these workouts, then congratulations. That is great! Now it is time to switch things up a bit, and move into a new style of training.

Motivation Monday update #8
Who is ready for more?

The New Plan….

We begin the following 8 week plan starting on March 4th! For the next few days until then, we will be working on HIIT, LISS, and Yoga in order to give our body a break before moving on to the next phase. Please only perform stretching (yoga) and your chosen form of cardio from the ones mentioned above until then. This is a bit of a recovery period.

It is now time to switch up our workout plan! We will be switching up the style in which we workout a bit in order to combat boredom, and overuse injuries. I love this time in a workout program, because it gives us a “fresh start” and we get to try something new!

Recently I was going through a bunch of my old journals, when I came across some notes for a type of training I never have really tried before, so for the next 8 weeks I will be incorporating “reverse pyramid training” into our training program.

What is Reverse Pyramid Training?….

Motivation Monday update #8

RPT (reverse pyramid training) is a technique where after warm up sets, you start with your heaviest training poundage on the first working set, then decrease the poundage with each succeeding set. The warm up sets are critical to making sure you don’t incur injury! Warm up sets are to be performed with lighter weight to get the blood flowing properly to the areas which will be worked. For each exercise, warm up sets are required. 

Set 1-warm up- use light weight for 15 to 20 reps.

Rest 1 to 2 minutes MAX.

Set 2- warm up-increase weight and perform 10 reps.

Rest 1 to 2 minutes MAX.

Set 3-Use full training poundage for 10 reps. By the time you have reached the 10threp if you can’t perform another rep without assistance, you have reached positive failure. This is your first working set.

Rest 1 to 2 minutes

Set 4- second working set- leave weight unchanged, and perform 6 reps before failure.

Rest 1 to 2 minutes

Set 5- decrease weight by 10% and do 8-10 reps.

Rest 1 to 2 minutes

Set 6-perform 6 to 8 reps

Rest 1 to 2 minutes.

You are now done with your first exercise. The point of this type of workout is intensity. You want to keep your rest periods as short as possible. Allow enough time between sets to stabilize your breathing. Resting too long defeats the purpose of this training.

Pick 2 to 3 exercises for each body part being worked. Body parts include, legs (hamstrings, quads, calves) Glutes (butt muscles!) chest, back, shoulders and arms.

RPT is an ideal training program for building muscle mass, as well as holding on to lean mass, while stripping away body fat.

Because this program is so intense, I plan on performing it only 4 times a week.

Monday-Legs

Tuesday-chest/shoulders

Wednesday-Cardio (run, or bike)

Thursday-Glutes/Abs

Friday-Back/ arms

Saturday-Cardio (run, or bike)

Sunday-rest

During the days I workout, if I feel like it, I will walk or jog for cardio. I also plan on continue working yoga/stretching, and foam rolling into my days. Anyone can fit stretching or foam rolling in while watching TV at night, or before bed.

I am not going to tell you what exercises you should do for each day, but rather let you decide which ones work best for you. Just make sure to pick 2 to 3 for each body part worked. Here are a few links to lists of exercises for each body part. Mix and match and have fun! Most of all, pick the ones that feel the best and work the best for your body!

GLUTE EXERCISES

LEG EXERCISES

CHEST EXERCISES

BACK EXERCISES

SHOULDER EXERCISES

ARM EXERCISES

ABS EXERCISES

And so begins the new workout cycle! On to part 2 of our workout challenge. If you have any questions concerning this plan, just send me a message or comment below. I hope you will join us, and give this style of training a try. It should be interesting to see what sort of progress comes of this! Only time will tell!

Until Next Post,

Stay healthy and happy!

Amy

Motivation Monday Update #8


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