Melvinmef

5 DAY #325

Created March 23, 2019 by Keith Baumgard

Coaches Notes: This week we will take a little break from the moderate to heavy weights and do some Tabata style workouts, with a little twist. So I want you to do 30secs of high intensity with 10 seconds of rest  of each exercise for 4 rounds each. So you will do Exercise A for 30 secs high intensity, rest for 10 secs, 30 secs high intensity, rest for 10 secs, 30 secs high intensity, rest for 10 secs,30 secs high intensity & finally rest for 10 secs. Take a 60-90secs rest setting up for Exercise B and repeat for total of 4 rounds and on to Exercise C......until you have completed all the exercises and you will be done. This is a high intensity workout so push yourself and get a good sweat on! Because of the high intensity make sure you use lighter dumbbells and focus on good form through the entire exercises! Have a great week and remember to post those sweaty selfies on the page and tag Coach Kristi and I!! Enjoy!

5 DAY #318

Created March 16, 2019 by Keith Baumgard

Coaches Notes:

This week I want you to so 4 sets of 10 reps using moderate to heavy weight and focusing on the 3 phases of your lift with some Cardio Accelerators mixed in. So just a recap the phases, Concentric phase (shortening of muscle fibers), Isometric phase (muscle fibers stay same), and the Eccentric phase (lengthening of muscle fibers).

I want you to perform each phase for 3 seconds each using moderately / heavy weight for 4 sets of 10 reps for each exercise with a 60 second cardio accelerator after each set of exercise. So you will perform each Exercise for 1 set of 10 reps using Moderately Heavy weight, followed by 60 secs cardio accelerator.

Remember with each phase of your lift lasting 3 seconds. You will lower the weight for duration of 3 seconds (Eccentric), pause holding the weight for duration of 3 seconds (Isometric), and the bring weight back to starting position for duration of 3 seconds (Concentric) = 1 rep. Repeat for a total of 4 sets of 10 Reps for each Exercise with 60 sec cardio accelerators after each set.

This is a great workout to burn fat and build muscle fiber!! Email if you have questions Keith@1fwtraining.com and Enjoy! Coach Keith

5 DAY #311

Created March 9, 2019 by Keith Baumgard

Coach Notes:

This week we will be doing something different. I want you to do 2 sets... yes only 2 sets of each exercise.Little twist though,  I want you to chose a moderately to heavy weight, then you will do 5 reps....rest 10 seconds....5 reps.....rest 10 seconds....5 reps....rest 10 seconds.....5 reps.....rest 10 seconds.....until you have completed a total of 20 reps. Once you have completed all 20 reps (5reps/10 secs. rest x 4) repeat again for Exercise A. After you have completed 2 sets, you will rest for 60-90 secs. and on to Exercise B to repeat 5reps/10 secs. rest x 4 for 2 sets ....and so on until you have completed all the 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 5 reps of an exercise, you will do 5 reps on each side of your body before moving on to the next exercise.

Concentrate on good form and using slow controlled movements especially toward the end of each "set". If you sense your form becoming compromised, make sure you decrease your weight....always good form!! If you have questions email me, Keith@1fwtraining.com .

5 DAY #34

Created March 2, 2019 by Keith Baumgard

Coaches Notes:

This week we will be doing 3 sets of 6 with "ladder" reps....sounds easy right? Ok, stick with me while I explain.

I want you to perform a ladder of reps  holding Isometric while doing reps on opposite side using light to moderate weight. So you will be holding the opposite side with an isometric hold while doing 1 rep right side, 1 rep left side, 2 reps right side, 2 reps left side, 3 reps right side, 3 reps left side, 4 reps right side, 4 reps left side, 5 reps right side, 5 reps left side, 6 reps right, and 6 reps left = 1 set. Perform total 3 sets for each exercise, then move on to the next exercise. So for example when doing a  shoulder press you will hold both light dumbbells in top position (starting position), right side goes down then up = 1, left side goes down then up = 1, right side goes down/up (1 rep), down/up (2 rep) = 2, left side goes down/up (1 rep), down/up (2 rep) = 2..........repeat for a total of 6 reps on each side equalling 1 "Ladder" Set. Repeat for total of 3 sets.

If you are doing a lower body exercise that requires using both legs at the same time (i.e. goblet squat) just count reps out double....so you will do a total of 21 reps.

Remember to start out using a lighter weight, as doing the "Isometric" hold for during the rest will start to wear on you and really work your muscles!

So you will be doing 3 sets of 21 reps for each exercise..... I want to see your sweaty selfie and tag me! Remember to not sacrifice form for heavier weight and listen to your body! Email me if you have questions, Keith@1fwtraining.com and enjoy the week!! Remember to tag us, Coach Keith and Coach Kristi

#225 My1FitLife Accelerated Training

Created February 23, 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 I want you to do 2 exercises  20x followed by the cardio accelerator for 30 seconds, and repeat that group 2x before moving to the next group. No rest between each group so you will do:

Exercise A 20x , Exercise B 20x, 30 second cardio accelerator Exercise A 20x, Exercise B 20x, 30 second cardio accelerator. Rest 1-2 minute.

Exercise C 20x, Exercise D 20x, 30 second cardio accelerator, Exercise C 20x, Exercise D 20x, 30 seconds cardio accelerator. Rest 1-2 minutes.

Repeat this pattern for the remaining two groups.

In between each group 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

5 DAY #225

Created February 23, 2019 by KristiMarshall

Coach's Notes: This week we will be mixing things up and doing a combination of  body weight AMRAP (As Many Reps As Possible), and 15 controlled slider movements.

So you will perform Exercise A for 60 secs AMRAP, rest 30-60 seconds, then on to Exercise B for  60 secs AMRAP, rest 30-60 seconds,  then on to Exercise C for 15 controlled slider movements, Rest 1-2 minutes. You will repeat this group of 3 exercises 3x or for 3 rounds. You will move on to the next 3 exercises and repeat in the same manner.  Exercise A for 60 secs AMRAP, rest 30-60 seconds, then on to Exercise B for  60 secs AMRAP, rest 30-60 secs,  then on to Exercise C for 15 controlled slider movements, rest 1-2 minutes repeating this second group of 3 exercises 3x or 3 rounds.

You are using bodyweight only for all of these movements. . Keep the intensity up for the entire workout. These workouts will help burn off some calories and also strengthen our ligaments and tendons. "

Worlds Greatest" is still used 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.

As always, post your sweaty selfies on the page and tag myself and Coach Keith! If you have questions email me, kristi@my1fitlife.com . Enjoy the week!! Coach Kristi

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