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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!!

5 DAY #121

Created January 19, 2019 by Keith Baumgard

Coaches Notes: This week we will bring the "high intensity" with a circuit style workout for 3 rounds.

I want you to use lighter weight and you will be performing each exercises for 25 reps! So you will perform Exercise A for 25 reps, rest 1 min, perform Exercise B for 25 reps, rest 1 min, perform Exercise C for 25 reps, rest 1 min, perform Exercise D for 25 reps....and repeat for total of 3 rounds.

We are doing higher reps this week with lighter weight, working on burning calories and building our endurance muscle fibers (Type A).

Remember  to always use good form when doing the exercises so pick a weight that you can use for 25 reps. This is a great workout to help with getting your ligaments and tendons "conditioned" by increasing blood flow.

I also want you to go through the "worlds greatest" exercises before you start, get the blood flowing.  If you have questions email me, Keith@1fwtraining.com. As always, post your sweaty selfies and tag me! Coach Keith

#114 My1FitLife Accelerated Training Plan

Created January 12, 2019 by Keith Baumgard

Coaches Notes: This week we will be continuing with higher intensity workouts, the ever so popular TABATAS! I want you to use light to moderate weight and for each exercise you will do 20 secs high intensity, 10 secs rest......repeat for a total of 8 rounds.

Perform Exercise A for 20 secs, rest 10 secs x8 rounds;  Exercise B for 20 secs, rest for 10 seconds x 8 rounds; Exercise C for 20 secs, rest for 10 secs x 8 rounds; Exercise D for 20 secs, rest for 10 secs x 8 rounds and Exercise E for 20 seconds, rest 10 sec x8 rounds.

If you are feeling "feisty" you can add a round....or 2 as well !! Remember to keep your intensity up with good form. If you need to modify an exercise do so, I do NOT want you attempting an exercise you can't do with proper form.

Reasons we love Tabata training is because it will raise your metabolism and heart rate immediately. Since you are performing these exercises at a very high intensity, your body will have to work much harder to keep it up. This will cause your heart to pump fast and your metabolism to jump, which you want if you are planning on losing fat.

Your metabolism will stay at that high not only during the workout, but after the workout as well. This means that your body will be burning fat for hours after and we love that! Make sure if you feel light headed to slow down and rest if you have too. If you have questions email me, kristi@my1fitlife.com . Have a great week and Enjoy!! See you on the page!

HIIT #114

Created January 12, 2019 by Keith Baumgard

Coach Notes:

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. It is a short intense workout to get your muscles moving and calories burning.

You will perform 4 rounds 20 secs. high intensity, 10 secs rest. So Round 1 you will perform exercise A for 20 secs, rest 10 secs, exercise B for 20 seconds, rest 10 secs, exercise C for 20 seconds, rest 10 seconds. Repeat for a total of 4 rounds. Remember this is high intensity! Email if you have questions Keith@1fwtraining.com . Enjoy!! Coach Keith

5 DAY #114

Created January 12, 2019 by Keith Baumgard

Coaches Notes: This week we will be continuing with the higher intensity workouts and  doing 3 sets of AMRAP (As Many Reps As Possible) within 60 secs.

So you will perform Exercise A for 60 secs, rest 30 seconds, repeat for a total of 3 sets then on to Exercise B for 3 sets of 60 secs. of AMRAP sets.....and so on for all the exercises. Pick a weight you will be able to do higher volume with good form and controlled movements. Keep the intensity up for the entire workout.

These workouts will help burn off some calories and also strengthen our ligaments and tendons. You will continue to see"Worlds Greatest" as a warmup to get the body going and woken up. This is a great one to get in the habit of you doing before each workout at the very minimum. Spend about 3-5 secs in each "stretch" and repeat 3-5 times for each side. These will help with increasing your mobility and flexibility as well.

Lets continue the beginning of 2018 with burning calories and sweating off some extra calories we don't need!! As always, post your sweaty selfies on the page and tag me and Coach Keith on the page or email me kristi@my1fitlife.c0m with any questions!