AdbGom

5 DAY #218

Created February 16, 2019 by Keith Baumgard

Coaches Notes: It is Circuit time!!

This week I want you to  do 15 reps per exercise for 4 rounds "Circuit" style workout using light to moderate weight. Just a recap on Circuit style workouts, you will perform each exercise for 15 reps once through which will equal 1 round. Repeat for total of 4 Rounds this week.

So you will do exercise A for 15 reps, rest 45-90secs, exercise B for 15 reps, rest 45-90 secs, exercise C for 15 reps, rest 45-90 secs, exercise D for 15 reps.......repeating for all the exercises = 1 Round. Repeat for a total of 4 Rounds.

Form always wins so if you are finding yourself struggling with the weight, reduce the amount or drop them completely. We always suggest beginning with "The World's Greatest" stretch series and take 5+minutes to move through the exercise 3-5 times to ensure that you are warmed up

Remember to keep your intensity high with always using good form. As always....listen to your body, if you need more of a rest....then rest your body! If you have questions email me Keith@1fwtraining.com . Enjoy the week and I look forward to seeing you the page tag Coach Kristi and I with your sweaty selfies!! Coach Keith

#218 My1FitLife Accelerated Training

Created February 16, 2019 by Keith Baumgard

Coaches Notes:

This Week we will be changing it up again! EMOM's (Every Minute on the Minute) for 6 minutes per strength movement.  What this means is you will be doing 6 reps of each of the 3 exercises EMOM (Every Minute on the Minute) with a twist for total of an 18 minute training session.

I want you to pick a moderate to heavy weight you can use for all the exercises performing with  good form. Start the clock and perform 6 reps of exercise A.....add in a cardio accelerator of your choice until 2:00 minutes then 6 reps of exercise A.....cardio accelerator until 3:00 minutes then 6 reps of exercise A.....cardio accelerator until 4:00 minutes then 6 reps of exercise A.....cardio accelerator until 5:00 minutes then 6 reps of exercise A.....cardio accelerator until 6:00. Done with that exercise and move onto the next exercise and repeat the pattern for the remaining 2 exercises.

*We always suggest beginning with "The World's Greatest" stretch series and take 5 minutes to move through the exercise 3-5 times to ensure that you are warmed up.

Remember to always use good form with smooth controlled movements and focus on breathing to supply those muscles with ample oxygen. This will be a shorter, but effective workout.....Enjoy and if you have questions email me at kristi@my1fitlife.com   .

5 DAY #211

Created February 10, 2019 by Keith Baumgard

Coaches Notes:

We will continue this week lifting heavier as well, with some fun "tweaks".

This week I want you to do 3 sets of 10 reps using HEAVY  weight  with 1 "drop Set" as your final set doing 15-20 reps for total of 4 reps. So you will perform the Exercise  A for 10 reps (1st set), rest 60-90secs, perform Exercise A for 10 reps (2nd set), rest 60-90secs, perform Exercise A for 10 reps (3rd set), rest 60-90secs, "Drop Set" drop your weight to a lighter weight and perform Exercise A for 15-20 reps (4th set Drop Set). Repeat for all the remaining exercises.

Remember to ALWAYS use good form and not too sacrifice form for too Heavy of weight. I also want smooth controlled movements with all exercises.

We always suggest beginning with "The World's Greatest" stretch series and take 5+minutes to move through the exercise 3-5 times to ensure that you are warmed up.

Single-sided exercises should be treated as their own. So if it states to do 15 reps of an exercise, you will do 15 reps on each side of your body before moving on to the next exercise.

If you have questions email me, Keith@1fwtraining.com . Enjoy the week and look forward to seeing your "Sweaty Selfies-SS" on the page so tag Coach Kristi and I!  Coach Keith

#211 My1FitLife Accelerated Training Plan

Created February 9, 2019 by Keith Baumgard

Coaches Notes:

I thought we would have a little fun and rev the metabolism up another notch. We will be performing some EMOM's (Every Minute on the Minute), yet with a twist.

So I want you to do 6 reps EMOM (Every Minute On the Minute + 10secs for rest in between reps and cardio accelerators) for 4 mins, but for the remainder of the minute I want you to do a cardio accelerator of your choice.....fast feet, air squats, step ups, jumping jacks, bench hop overs, high knees, mountain climbers...BURPEES, etc. I will put a slide in for you but feel free to mix is up and choose an accelerator that is good for you.

So pick a moderate weight, one that you can complete 6 reps using good form. Start the clock and perform 6 reps of exercise A and with the remaining time on the clock do your cardio accelerators.....(rest 10 secs) 1:10 minutes then 6 reps of exercise A and with remaining time perform cardio accelerator.....(rest 10 secs) until 2:10 minutes then 6 reps of exercise A and with remaining time perform cardio accelerator......(rest 10 secs) until 3:10 minutes then 6 reps of exercise A and with remaining time perform cardio accelerator.....move on to the next slide pair.

You will do the same for the other remaining Exercises. Some of the exercises you will have to do one side (right side) for 4 mins (+ rest secs), then the other side (left side) for 4 mins (+rest secs). If you are running short on time, combine both sides (left and right) into a single EMOM....so you would do 2 reps left & 2 reps right and with remaining time perform cardio accelerator.

*We always suggest beginning with "The World's Greatest" stretch series and take 5 minutes to move through the exercise 3-5 times to ensure that you are warmed up.

Remember as always use good form with smooth controlled movements. Focusing on your strength/form with six reps, then burn some calories with the cardio accelerators. Enjoy and if you have questions email me at kristi@my1fitlife.com

5 DAY #24

Created February 2, 2019 by Keith Baumgard

COACHES NOTES:

This week we will be doing one of my favorite workouts. We have done these before but for those of you who don't remember, we will be using both moderate/heavy weight but adding some cardio accelerators as well.

I want you to pick a moderate/heavy weights and perform 3 sets of 12 reps, then on your 4th set you will do 45secs of cardio accelerator of your choice. Cardio accelerators are exercises that raise your heart rate, some examples are high knees, running in place, mountain climbers, step ups, jump rope, burpees, running stairs, skater slides, etc.

So using moderate/heavy weight you will perform 12 reps of exercise A (set 1), rest 45-120 secs, perform 12 reps of exercise A (set 2), rest 45-120 secs, perform 12 reps of exercise A (set 3), rest 45-120 secs, then perform 45 secs of cardio accelerator (set 4). Repeat for the other exercises.

Remember to always focus on good form using smooth controlled movements. Also when doing the cardio accelerators, try to keep your intensity high for the full duration.

I will be putting the exercise "slide" of high knees, as this has worked well in the past,  in where the 45secs. of cardio accelerators will be. As I mentioned you can choose whichever one you like, just make sure it keep your heart rate elevated and it makes you sweat!!

These workouts will help you build lean muscles so you will continue to get stronger and burn calories after the workout is over, but you will also burn calories during the workout with the high intensity set! If you have questions email me, Keith@1fwtraining.com . Enjoy the week and tag Coach Kristi and I with your sweaty selfies on the page!! Coach Keith

#24 My1FitLife Accelerated Training

Created February 2, 2019 by Keith Baumgard

Coach Notes:

This week I want you to do 2-3 sets of 15 reps using light to moderate weight doing SLOW reps in round fashion. I want you to do each rep for an 8 secs count, so you will lower the weight (eccentric phase) for 4 secs and bring the weight up (concentric phase) for four secs. This will enable you to really focus on form and create more time under tension for those muscle fibers you are working. Slides #5 and #6 each day are geared at raising your HR so these two go as quickly as you can with good form.

You will do Exercises A for 15 reps , each rep being 8 total secs, then do Exercise B for 15 reps  8 total sec reps, then Exercise C for 15 slow reps ,then Exercise D for 15  slow reps. Exercise E as quickly as you can with proper form 1 minute, Exercise F as quickly as you can for 1 minute, then back around to A for an additional round or two.

*We always suggest beginning with "The World's Greatest" stretch series and take 5 minutes to move through the exercise 3-5 times to ensure that you are warmed up.

Remember to use good form and focus on squeezing muscle you are working. Enjoy and if y0u have questions email me, kristi@my1fitlife.com

#128 My1FitLife Accelerated Training

Created January 26, 2019 by KristiMarshall

Coaches Notes:

Welcome to the Accelerated Workouts within the My1FitLife Community.

These workouts are total body, 20-30 minutes in length, and intense.

*At least 1 day of rest or active recovery is suggested in between each workout to let your body recover so that you can push again on days 2 and 3.

*Form always wins so if you are finding yourself struggling with the weight, reduce the amount or drop them completely.

*Single-sided exercises should be treated as their own. So if it states to do 15 reps of an exercise, you will do 15 reps on each side of your body before moving on to the next exercise.

*We always suggest beginning with "The World's Greatest" stretch series and take 5 minutes to move through the exercise 3-5 times to ensure that you are warmed up.

This week of  we are going to do rounds. Your goal is to move from Exercise A to B to C and so on... for 3 Rounds 15 reps with minimal or no rest. In between each round take 1-2 minutes of active recovery; walk, stretch, march in place, grab water etc.

Remember these are short and sweet so really push yourself! Please email me with any questions kristi@my1fitlife.com and I hope you enjoy! Coach Kristi

HIIT #128

Created January 26, 2019 by Keith Baumgard

Coach Notes: Here is your weekly HIIT. HIIT stands for High Intensity Interval Training workout. Ideally I want you to perform this HIIT Workout 3-5 times within the week, preferable in the morning....even before you eat breakfast. If you do your workout in the morning, then I want you to do this HIIT later in the day. You will perform 4 rounds 20 secs. high intensity exercise A, 10 secs rest of each exercise, then 20 secs. high intensity exercise B. If your feeling motivated and have time, do another round or Two!! Remember this is high intensity! Email if you have questions Keith@1fwtraining.com . Enjoy!! Coach Keith

#128- 5 DAY

Created January 26, 2019 by Keith Baumgard

Coaches Notes: We changing gears the next couple of weeks again and are going back to heavy lifting before we up the intensity through the end of the year.

So I want you to do 6 reps EMOM (Every Minute On the Minute) for 12 mins. Pick a moderate/heavy weight, one that you can complete 6 reps using good form.  Start the clock and perform 6 reps of exercise A.....rest until 2:00 minutes then 6 reps of exercise A.....rest until 3:00 minutes then 6 reps of exercise A.....rest until 4:00 minutes then 6 reps of exercise A.....repeat until you have reached 12 minutes and you will do the same for the other remaining Exercises.  Some of the exercises you will have to do one side (right side) for 12 mins, then the other side (left side) for 12 mins. If you are running short on time, combine both side (left and right) into a single EMOM....so you would do 6 reps left & 6 reps right EMOM in 12 mins.

*We always suggest beginning with "The World's Greatest" stretch series and take 5 minutes to move through the exercise 3-5 times to ensure that you are warmed up

Remember as always use good form with smooth controlled movements. We will be doing a lot of reps for each exercise.... so really focus on good form and if you have to lighten up towards the end, do so. I ALWAYS want good form......Enjoy and if you have questions email me at Keith@1fwtraining.com .

#121 My1FitLife Accelerated Training Plan

Created January 19, 2019 by Keith Baumgard

Coach Notes:

This week we are going to shake some things up in the Accelerated plan and do some"slow reps" circuits with some intense cardio blasts thrown in.  I want you to do 2 rounds of 15 reps using light to moderate weight doing  SLOW reps. There will be 2 strength slides followed by a cardio accelerator slide. I want you to do each rep for an 8 secs count, so you will lower the weight (eccentric phase) for 4 secs and bring the weight up (concentric phase) for four secs. Focus on squeezing the muscle and really concentrating on the mind - muscle connection with each lift.

You will perform Exercises A for 15 reps, each rep being 8 total secs, then do Exercise B for 15 reps  8 total sec reps, Cardio Accelerator 1 minute, then Exercise C for 15 reps, then Exercise D for 15 reps  cardio accelerator slide for 1 minute.  Repeat this pattern for 2 rounds. If time allows you can add a third round in as well!

*We always suggest beginning with "The World's Greatest" stretch series and take 5 minutes to move through the exercise 3-5 times to ensure that you are warmed up.

As always, enjoy and if y0u have questions email me kristi@my1fitlife.com Tag me in your SS's so I can cheer you on!!