cardio workouts

where to start:  cardio guide

WHAT'S THE DIFFERENCE BETWEEN HIIT AND LISS?
 
LISS (Low Intensity Steady State)
-Repetitive movement at a low to moderate pace for a sustained period of time ( 30-60mins)
 
LISS cardio is designed to keep your heart rate at a sustainable rate, but still pushing your limits. That would be around 50-60 or 60-70% of your max heart rate. If you don’t track your heart rate, that would look like still being able to hold a conversation (but not sing), or noticing your breath quicken but not being out of breath.
Purely individualized depending on cardiovascular fitness. What may be strenuous for one person may be a walk in the park for someone else.
Your body also adapts, as you become more fit you will need to add more stress (faster pace, incline, different equipment) to keep seeing results.
The whole premise behind LISS and why people choose to do it is probably based on the Fat Burning zone. Staying in that aeorbic (with oxygen) zone about 60% of your body will be using fat for energy and retaining muscle... a bodybuilders dream!!!
 
LISS BENEFITS:

- low impact
- recovery time is fast
- don’t need much energy and can be done after a weight training workout
- burn greater percentage of fat
- something you could do every day
 
LISS NEGATIVES:
 
-requires more time
-can be boring
 
 
HIIT (High Intensity Interval Training)
- Short burst of high intensity effort, followed by low intensity or recovery periods (1:2 / 1:1 / 2:1)
 
What makes this style of training so intriguing is that it can be done in half the amount of time as LISS (10-20mins).
HIIT, due to its intensity, will use glycogen or carbohydrates as its main source of fuel.
Controversial Topic, The EPOC (Excess Post Exercise Oxygen Consumption) or after-burn effect, which involves the body burning more calories due to an increased oxygen consumption post exercise in the hours following the workout. Your metabolism is fired up hours after your session is done, so you are burning more calories even when you are sitting on the couch. However, there are multiple studies showing that the effect is not substantial enough and should not influence one form of cardio over another.
HIIT has very high caloric expenditures followed by very low caloric expenditures, and LISS has a stead state of caloric expenditure. So, at the end of the workout, this would mean they pretty much equal out in terms of calories being burned. So, which one should you go with?
 
BENEFITS:
 
-more time efficient
-less boring
-burn equal or more calories in less amount of time
-strengthens your VO2 max
 
NEGATIVES:
 
-harder to recover
-more risk of injury
-may hurt strength games
-need greater energy to perform
-not something that can be done everyday
 
WHICH IS BEST FOR MY LIFESTYLE?
Now, slow and steady takes a longer time to finish, but is easy to do and puts minimal stress on the body. HIIT on the other hand adds a lot of stress to the body, is extremely hard to finish (if done correctly), but takes a shorter time to complete. So, you need to decide which form of cardio will best fit your lifestyle. It literally all depends on what you feel is best for you. If you have the time to do an hour of cardio at a slower pace and you don’t want to put your body through stress, then slow and steady is the path for you. If you are limited on time and like to put yourself through some cardio pain, then HIIT is the path for you.
 
Personally, I favor HIIT because I need to feel as if I’m working. I need to feel out of breath and I need to feel a burn. It's convenient for me that I can finish a cardio workout in 10 to 20 minutes instead of 40 to 60 minutes. I feel as if the 20 minutes is a lot easier to fit into my schedule than an hour is.
 
WHEN IS THE BEST TIME TO DO CARDIO?
When to do your cardio is also a popular question, which has a very easy answer - you do it when you can! In the morning on a fasted stomach has research for and against the claims of burning more body fat. I like to do my cardio in the morning just to get it over with, not for the previously mentioned effect. You may tap into body fat for energy in a fasted state, but if you eat before your cardio, it may provide more fuel to push harder and longer. It does not matter what time of the day you do it, so just do it when it fits your schedule.

#1: 20 min TABATA CARDIO

Warm-up: 5 min jog at 6.5-7.0 mph
 
15 Min TABATA ROUNDS:
 
• 4 ROUNDS : 40 sec SPRINT (10.0+) / 20 sec OFF @ 3% incline
• 90 second recovery (walk)
• 5 ROUNDS : 30 sec SPRINT (9.0+) / 15 sec OFF @ 6% incline
• 90 sec recovery (walk)
• 6 ROUNDS : 20 sec SPRINT (8.0+) / 10 sec OFF @ 9% incline
• 1 min COOLDOWN
 
NOTE: Since this is Tabata and the recovery time is very short, I keep the treadmill going when I step off to the side. Then it's already up to speed for the next interval. Just be careful hoping back on with the belt still going.

#2: 20 min TABATA & ABS

Warm-up: 5 min jog at 6.5-7.0 mph
 
4 MIN TABATA: 20 ON / 10 OFF
20 sec ON: Flat Road Sprint (10.0-12.0)
10 sec OFF: completely off
- ADD .5 on SPEED EVERY MIN
 
ABS x 3 rounds of 30 sec
Hollow body weighted knee tucks (Left knee, right knee, both)
Hollow body leg lift & hip lift
 
4 MIN TABATA: 20 ON / 10 OFF
Ski Erg (or any other type of cardio machine)
Tire Flips (or burpees)
 
ABS x 3 rounds of 30 sec
Weighted Double Crunch Knee Tucks
V-sit up & overs
 
4 MIN TABATA: 20 ON / 10 OFF
Hill Sprint starting at 10% incline (7.0 speed)
EVERY MINUTE ADD 1% on incline
 

#3: TRACK HIIT CARDIO

Warm-up: 1/2 mile jog
 
TRACK SPRINTS:
2 - 400m sprint / walk/jog 400 in between each
4 - 200m sprints / walk 200 in between each
6 - 100m sprints / walk 100 in between each
8 - 50m sprints / walk 50 in between each
 
 
TREADMILL OPTION:
2 - 90 sec sprint
4 - 60 sec sprint
6 - 30 sec sprint
8 - 15 sec sprint

#4: 20 min SPIN BIKE HIIT

Warm-up: 4 min
 
4 MIN HIIT: 30 SEC FLAT ROAD SPRINT / 30 SEC RECOVERY
SPRINT: 100-115 Cadence / 35-45 Resistance
RECOVERY: 80-90 Cadence
 
1 Min Flat Road Recovery
 
4 MIN TABATA: 20 SEC HILL SPRINT / 10 SEC OFF
HILL - 50-60 Resistance / 80-90 Cadence
OFF - stop legs
 
1 min Flat Road Recovery
 
6 MIN HIIT: 30 SEC HILL SPRINT / 30 SEC RECOVERY
HILL - 50-70 Resistance / 75-80 Cadence
RECOVERY - pull off 10 on the resistance
 
1 min Flat Road Recovery

#5: HIIT CARDIO

Warm-up: 5 min jog at 6.5-7.0 SPEED
 
6 min SKI ERG HIIT : 30 ON / 30 OFF
 
6 min ROWER HIIT : 40 ON / 20 OFF
 
6 min SPRINTS : 20 ON / 20 OFF


weekly workouts


CHEST: monday 3-1

 

EXERCISES HIGHLIGHTED IN GREY CAN BE CLICKED FOR A VIDEO DEMONSTRATION.

1. Wide to Narrow Push-ups

3 x 8 (1 rep = wide push up & narrow pushup)

 

2. SS* DB Incline Rotational Press (pinkys togther) / DB Incline Around the World

 4 x 12/10/8/8

 4 x 10-12

NOTE: Around the Worlds, thumbs touch at the top over head, then circle down under your chest, with pinkys touching. 

 

3. SS* Flat Bench Press / Flat Bench Svend (Hex) Press

 4 x 12/10/8/6

 4 x fail

NOTE: For the Svend (Hex) press, bring dumbbells or plates together touching, with palms facing, and really squeeze them together as you press up and down. I'm actually using the same weight for both exercises. Just bring dumbbells together and rep out as many as you can.

 

4. SS* Singe Arm Crossbody Low to High Fly / Dips

 4 x 10-12

 4 x fail

NOTE: Singe Arm Underhand Crossover  Incline Fly, is a standing incline (low to high) fly.  You are doing one arm at a time so that you can crossover and go from hip to opposite shoulder with an underhand grip.

The dips can either be done at a dip station bar, between two benches, or between two chairs.  If using chairs, to get more emphasis on chest, tuck your knees to your chest almost like curling into a ball, instead of having your feet out in front of you.

 

5. SS* Standing Flat Cable Fly / Standing Flat Cable Press / Push-ups

 4 x 8-10

 4 x 8-10

 4 x 10 -12

NOTE: The difference between cable fly and cable press, is the bend in the elbow.  For the fly your elbow is slightly bent and it stays in that fixed position throughout the entire movement.  You will do 8-10 flys and then switch right into presses by bending your elbow on the way back and then as you push forward your elbows will straighten just as you would a press.

 

BACK: TUESDAY 3-2

 

EXERCISES HIGHLIGHTED IN GREY CAN BE CLICKED FOR A VIDEO DEMONSTRATION.

Warm-Up: 3 x 10 each

 Band shoulder Up and Overs 

 Band Pull-aparts (reverse fly pull-apart)

 

1. SS* Rope Straight Arm Pulldown / Seated Rope Facepulls / Rope Cable Low Row

 4 x 10-12

 4 x 10-12

 4 x 10-12

NOTE: You are going from straight arm pulldown, to sitting on the ground face pulls, and then low cable row.  You will just have to move the pulley to the lowest position for the low cable row. The low cable row video shows handle grips, but just sub out for the rope.

 

2. T-Bar Row (overhand shoulder width grip)

 4 x 12/10/8/6 drop 10

NOTE: Drop 10 means you are doing a drop set, so on your last set after you complete 6 reps you are then dropping the weight and doing 10 more reps.

 

3. SS* Neutral Grip Pulldown / Neutral Grip High Row (stay at lat pulldown)

 4 x 12/10/8/8

 4 x 8-10

NOTE: Video demos may differ a bit. Im using a neutral medium (shoulder width) grip bar for both of these exercises. For the Standing High Row, you stay at the lat pulldown station, stand up, put one foot up for stability and you are just perform a high row, pulling towards your chest with elbows wide.

 

4. SS* Seated Wide Grip Cable Row / Seated Underhand Cable Row

 4 x 10-12

 4 x 8-10

NOTE: Staying at the same seated row station, you are just switching your grip from wide grip overhand to an underhand grip

 

5. Alternating Single Lat Pulldown

 4 x 6-8 alternating x 5-8 together

LEGS: WEDNESDAY 3-3

 

1. SS* Leg Extensions / Leg Curls

4 x 10

4 x 10

 

2. TS* Landmine Stiff Leg Deads (toes elevated) / Landmine Sumo Squat/ Goblet Sumo Squats

  •  4 x 12-15
  •  4 x 12-15
  • 4 x 30 sec

NOTE: For Stiff leg deads, video demonstration shows a romanian deadlift, you will just perform a stiff leg instead. This gives you a general idea of the movement using a landmine. For the goblet squat, you will just perform movement in a sumo stance (legs wide) vs. the normal stance shown in demonstration.

 

3. TS* DB Squat Jumps (dumbbells at your sides) / Heels Elevated Narrow Stance DB Front Squat (or Goblet Squat)  / Wall-sit

  •  4 x 12-15
  •  4 x 30 sec
  • 4 x 60 sec

NOTE: For DB squat jumps you are performing a squat with two dumbbells down by your sides and exploding up into a jump and back down into a squat position. That is one rep. For the wall sits you are just putting your back up against a wall and coming down into a seated position with your legs bent at 90 degrees. Start with weight in your hand, then drop the weight if you need to until you get 60 seconds.

 

4. SS* DB Bulgarian Squats  / Split Stance RDL

3 x 10-12 each leg

3 x 10-12 each leg

 

FINISHER: 5 MIN TABATA (20 SEC ON / 10 SEC OFF)

DB Hang Squat Cleans

Lateral Bench Taps (Alternating Legs)

NOTE: You are going non-stop for 5 mins straight. First 20 sec is DB Hang Squat Cleans, then 10 sec off, basically to get ready for the next 20 seconds which is Lateral Bench Taps.  Go for 20 seconds, then off for 10 then back to Hang Squat Cleans.

DELTS: THURSDAY 3-4

 

EXERCISES HIGHLIGHTED IN GREY CAN BE CLICKED FOR A VIDEO DEMONSTRATION.

1.  SS* Bent-over Rear Delt Fly / Bent-over Wide row

4 x 10-12

4 x 8-10

NOTE: make sure you are pulling really wide on the row.  Lead with elbows.

 

2. SS* Seated DB Lateral Raise (slight lean forward) / DB Upright Row

4 x 12/10/8/8

4 x 10-12

NOTE: So instead of sitting upright and raising arms out to sides like a “T.” I want you just to lean forward a little bit, this will put a little more isolation on that medial head

 

3. Kneeling DB Windmill Shoulder Press

 4 x 12/10/8/6

 

4. SS* Seated DB “Y” Raise / Seated DB Shoulder Press (elbows forward)

 4 x 12/10/8/8

 4 x fail

NOTE: Use the same weight for the press.  So go as heavy as you can for the Y raise.  For the Y raise, think of bringing your hands at 10:00 and 2:00 like on a clock. The video shows a reverse incline, but you will be seated facing the other way on the bench.

 

5. MEADOW 6-Way Shoulder Raise

 3 x 8

 

arms & abs: FRIDAY 3-5

 

EXERCISES HIGHLIGHTED IN GREY CAN BE CLICKED FOR A VIDEO DEMONSTRATION.

1. SS* Underhand grip Pull-up / Cable straight bar wide curl

 4 x 10

 4 x 15/12/10/8

NOTE: Make sure your hand placement is slightly outside of your shoulders.

 

2. SS* Close Grip DB Hex Press / Close Grip Push-Up (elbows back)

 4 x 15/12/10/8

 4 x 10

 

3. SS* DB Alternating Iso hold DB Curl /  DB Alternating Iso hold Lying Tricep Extension (skull crusher)

 4 x 6 each arm Alternating + 5-6 together

 4 x 6 each arm Alternating + 5-6 together

NOTE: Iso hold DB Curl, one arm holds in a flex position at the top, other arm extends down and curls back up into a flexed position, then switch. Do 5-6 alternating with each arm then together for 5-6 more reps. (View the Rep Variations demo to see the ISO hold movement)

 

4. SS* Cable Rope Tricep Extension/ Cable Rope Lying Hammer Curl

 4 x 12-15

 4 x 12-15

NOTE: Video demo shows ez-bar on the cable, but just keep the rope on for the whole set.

 

5. ABS : 2-3 rounds 30 sec each

 Elevated Feet Mountain Climber

 V-sit Double Crunch 

 Lying Heel Touches 

 Hollow Body Flutter Kicks

 

legs: Saturday 3-6

 

EXERCISES HIGHLIGHTED IN GREY CAN BE CLICKED FOR A VIDEO DEMONSTRATION.

 

1. TS* Booty Blaster:

NOTE: Lateral walks video demo just shows the lateral walks, you will just be adding 5 squats after every 5 lateral steps.

 

2. Alternating KB Deadlift to Goblet Squat

 4 x 12 each (1 rep = deadlift + goblet squat)

NOTE: KB comes down and touches ground between feet, as you extend up, you will toss the KB up into a goblet, then do goblet squat.  At the top you will drop the KB back down for the deadlift. If you don't have a KB sub for a DB

 

3. SS* Front Hack Squat (narrow stance, toes slightly out) / Reverse Hack Goodmornings

  • 4 x 12/10/8/8
  • 4 x 10-12

NOTE: If your gym does not have a hack squat, view the hack squat variation video for an alternative.

 

4. SS* DB Deficit Reverse Lunge + Curtsy Lunge

   4 x 10

NOTE: Elevate your foot on a low step or couple plates on the ground.  It does not need to be very high, maybe like 3-6 inches. Front foot is on the step, you will step back in a reverse lunge, then step that foot forward, then step it back but in a curtsy lunge…that is 1 rep

 

5. SS* DB Single Leg Deadlift + High Knee / Jumping Bulgarian Split Squat

  •  4 x 12-15
  •  4 x 12-15

NOTE: Hold a single dumbbell or KB in the opposite hand of the leg that is working. Touch dumbbell  or KB to the ground, inside the toe, while extending other leg straight back. As you come back to upright, bring your knee up to your chest. Try not to touch the ground the entire time unless you lose balance.

No weight needed on the jumping bulgarian squats

 

HIIT: Sunday 3-7

 

EXERCISES HIGHLIGHTED IN GREY CAN BE CLICKED FOR A VIDEO DEMONSTRATION.

 

4 Min HIIT: 20sec ON 10sec OFF

NOTE: You are going non-stop for 4 mins straight. First 20 secs is Spiderman Push-up, then 10 sec off, basically to get ready for the next 20 seconds which is Squat Jump (Just squats but exploding up into a jump and then back down into a squat).  Then off for 10 then back to spiderman push-ups. Its only 20 seconds so you are doing as many as you can do!

 

AMRAP 16 MIN

  • 8 barbell or DB Push Press
  • 8 barbell or DB Power Squat Clean
  • 8 barbell or DB Sumo High Pulls

NOTE: AMRAP means as many rounds as possible, so complete each exercise and then repeat as many times as you can in 16 minutes.NOTE: I use the same weight for everything. Around 35’s if using dumbbells, and 65-75 for a barbell

 

Core Circuit: 3 Rounds x 30 sec each

Hollow Body Rock

 V-Ups

Sprinter Sit-Up


cardio workouts

where to start: CARDIO guide

WHAT'S THE DIFFERENCE BETWEEN HIIT AND LISS?
 
LISS (Low Intensity Steady State)
-Repetitive movement at a low to moderate pace for a sustained period of time ( 30-60mins)
 
LISS cardio is designed to keep your heart rate at a sustainable rate, but still pushing your limits. That would be around 50-60 or 60-70% of your max heart rate. If you don’t track your heart rate, that would look like still being able to hold a conversation (but not sing), or noticing your breath quicken but not being out of breath.
Purely individualized depending on cardiovascular fitness. What may be strenuous for one person may be a walk in the park for someone else.
Your body also adapts, as you become more fit you will need to add more stress (faster pace, incline, different equipment) to keep seeing results.
The whole premise behind LISS and why people choose to do it is probably based on the Fat Burning zone. Staying in that aeorbic (with oxygen) zone about 60% of your body will be using fat for energy and retaining muscle... a bodybuilders dream!!!
 
LISS BENEFITS:

- low impact
- recovery time is fast
- don’t need much energy and can be done after a weight training workout
- burn greater percentage of fat
- something you could do every day
 
LISS NEGATIVES:
 
-requires more time
-can be boring
 
 
HIIT (High Intensity Interval Training)
- Short burst of high intensity effort, followed by low intensity or recovery periods (1:2 / 1:1 / 2:1)
 
What makes this style of training so intriguing is that it can be done in half the amount of time as LISS (10-20mins).
HIIT, due to its intensity, will use glycogen or carbohydrates as its main source of fuel.
Controversial Topic, The EPOC (Excess Post Exercise Oxygen Consumption) or after-burn effect, which involves the body burning more calories due to an increased oxygen consumption post exercise in the hours following the workout. Your metabolism is fired up hours after your session is done, so you are burning more calories even when you are sitting on the couch. However, there are multiple studies showing that the effect is not substantial enough and should not influence one form of cardio over another.
HIIT has very high caloric expenditures followed by very low caloric expenditures, and LISS has a stead state of caloric expenditure. So, at the end of the workout, this would mean they pretty much equal out in terms of calories being burned. So, which one should you go with?
 
BENEFITS:
 
-more time efficient
-less boring
-burn equal or more calories in less amount of time
-strengthens your VO2 max
 
NEGATIVES:
 
-harder to recover
-more risk of injury
-may hurt strength games
-need greater energy to perform
-not something that can be done everyday
 
WHICH IS BEST FOR MY LIFESTYLE?
Now, slow and steady takes a longer time to finish, but is easy to do and puts minimal stress on the body. HIIT on the other hand adds a lot of stress to the body, is extremely hard to finish (if done correctly), but takes a shorter time to complete. So, you need to decide which form of cardio will best fit your lifestyle. It literally all depends on what you feel is best for you. If you have the time to do an hour of cardio at a slower pace and you don’t want to put your body through stress, then slow and steady is the path for you. If you are limited on time and like to put yourself through some cardio pain, then HIIT is the path for you.
 
Personally, I favor HIIT because I need to feel as if I’m working. I need to feel out of breath and I need to feel a burn. It's convenient for me that I can finish a cardio workout in 10 to 20 minutes instead of 40 to 60 minutes. I feel as if the 20 minutes is a lot easier to fit into my schedule than an hour is.
 
WHEN IS THE BEST TIME TO DO CARDIO?
When to do your cardio is also a popular question, which has a very easy answer - you do it when you can! In the morning on a fasted stomach has research for and against the claims of burning more body fat. I like to do my cardio in the morning just to get it over with, not for the previously mentioned effect. You may tap into body fat for energy in a fasted state, but if you eat before your cardio, it may provide more fuel to push harder and longer. It does not matter what time of the day you do it, so just do it when it fits your schedule.

#1: 20 min TABATA CARDIO

Warm-up: 5 min jog at 6.5-7.0 mph
 
15 Min TABATA ROUNDS:
 
• 4 ROUNDS : 40 sec SPRINT (10.0+) / 20 sec OFF @ 3% incline
• 90 second recovery (walk)
• 5 ROUNDS : 30 sec SPRINT (9.0+) / 15 sec OFF @ 6% incline
• 90 sec recovery (walk)
• 6 ROUNDS : 20 sec SPRINT (8.0+) / 10 sec OFF @ 9% incline
• 1 min COOLDOWN
 
NOTE: Since this is Tabata and the recovery time is very short, I keep the treadmill going when I step off to the side. Then it's already up to speed for the next interval. Just be careful hoping back on with the belt still going.

#2: 20 min TABATA & ABS

Warm-up: 5 min jog at 6.5-7.0 mph
 
4 MIN TABATA: 20 ON / 10 OFF
20 sec ON: Flat Road Sprint (10.0-12.0)
10 sec OFF: completely off
- ADD .5 on SPEED EVERY MIN
 
ABS x 3 rounds of 30 sec
Hollow body weighted knee tucks (Left knee, right knee, both)
Hollow body leg lift & hip lift
 
4 MIN TABATA: 20 ON / 10 OFF
Ski Erg (or any other type of cardio machine)
Tire Flips (or burpees)
 
ABS x 3 rounds of 30 sec
Weighted Double Crunch Knee Tucks
V-sit up & overs
 
4 MIN TABATA: 20 ON / 10 OFF
Hill Sprint starting at 10% incline (7.0 speed)
EVERY MINUTE ADD 1% on incline
 

#3: TRACK HIIT CARDIO

Warm-up: 1/2 mile jog
 
TRACK SPRINTS:
2 - 400m sprint / walk/jog 400 in between each
4 - 200m sprints / walk 200 in between each
6 - 100m sprints / walk 100 in between each
8 - 50m sprints / walk 50 in between each
 
 
TREADMILL OPTION:
2 - 90 sec sprint
4 - 60 sec sprint
6 - 30 sec sprint
8 - 15 sec sprint

#4: 20 min SPIN BIKE HIIT

Warm-up: 4 min
 
4 MIN HIIT: 30 SEC FLAT ROAD SPRINT / 30 SEC RECOVERY
SPRINT: 100-115 Cadence / 35-45 Resistance
RECOVERY: 80-90 Cadence
 
1 Min Flat Road Recovery
 
4 MIN TABATA: 20 SEC HILL SPRINT / 10 SEC OFF
HILL - 50-60 Resistance / 80-90 Cadence
OFF - stop legs
 
1 min Flat Road Recovery
 
6 MIN HIIT: 30 SEC HILL SPRINT / 30 SEC RECOVERY
HILL - 50-70 Resistance / 75-80 Cadence
RECOVERY - pull off 10 on the resistance
 
1 min Flat Road Recovery

#5: HIIT CARDIO

Warm-up: 5 min jog at 6.5-7.0 SPEED
 
6 min SKI ERG HIIT : 30 ON / 30 OFF
 
6 min ROWER HIIT : 40 ON / 20 OFF
 
6 min SPRINTS : 20 ON / 20 OFF




cardio WORKOUTS

Where to start: CARDIO guide

WHAT'S THE DIFFERENCE BETWEEN HIIT AND LISS?
 
LISS (Low Intensity Steady State)
-Repetitive movement at a low to moderate pace for a sustained period of time ( 30-60mins)
 
LISS cardio is designed to keep your heart rate at a sustainable rate, but still pushing your limits. That would be around 50-60 or 60-70% of your max heart rate. If you don’t track your heart rate, that would look like still being able to hold a conversation (but not sing), or noticing your breath quicken but not being out of breath.
Purely individualized depending on cardiovascular fitness. What may be strenuous for one person may be a walk in the park for someone else.
Your body also adapts, as you become more fit you will need to add more stress (faster pace, incline, different equipment) to keep seeing results.
The whole premise behind LISS and why people choose to do it is probably based on the Fat Burning zone. Staying in that aeorbic (with oxygen) zone about 60% of your body will be using fat for energy and retaining muscle... a bodybuilders dream!!!
 
LISS BENEFITS:

- low impact
- recovery time is fast
- don’t need much energy and can be done after a weight training workout
- burn greater percentage of fat
- something you could do every day
 
LISS NEGATIVES:
 
-requires more time
-can be boring
 
 
HIIT (High Intensity Interval Training)
- Short burst of high intensity effort, followed by low intensity or recovery periods (1:2 / 1:1 / 2:1)
 
What makes this style of training so intriguing is that it can be done in half the amount of time as LISS (10-20mins).
HIIT, due to its intensity, will use glycogen or carbohydrates as its main source of fuel.
Controversial Topic, The EPOC (Excess Post Exercise Oxygen Consumption) or after-burn effect, which involves the body burning more calories due to an increased oxygen consumption post exercise in the hours following the workout. Your metabolism is fired up hours after your session is done, so you are burning more calories even when you are sitting on the couch. However, there are multiple studies showing that the effect is not substantial enough and should not influence one form of cardio over another.
HIIT has very high caloric expenditures followed by very low caloric expenditures, and LISS has a stead state of caloric expenditure. So, at the end of the workout, this would mean they pretty much equal out in terms of calories being burned. So, which one should you go with?
 
BENEFITS:
 
-more time efficient
-less boring
-burn equal or more calories in less amount of time
-strengthens your VO2 max
 
NEGATIVES:
 
-harder to recover
-more risk of injury
-may hurt strength games
-need greater energy to perform
-not something that can be done everyday
 
WHICH IS BEST FOR MY LIFESTYLE?
Now, slow and steady takes a longer time to finish, but is easy to do and puts minimal stress on the body. HIIT on the other hand adds a lot of stress to the body, is extremely hard to finish (if done correctly), but takes a shorter time to complete. So, you need to decide which form of cardio will best fit your lifestyle. It literally all depends on what you feel is best for you. If you have the time to do an hour of cardio at a slower pace and you don’t want to put your body through stress, then slow and steady is the path for you. If you are limited on time and like to put yourself through some cardio pain, then HIIT is the path for you.
 
Personally, I favor HIIT because I need to feel as if I’m working. I need to feel out of breath and I need to feel a burn. It's convenient for me that I can finish a cardio workout in 10 to 20 minutes instead of 40 to 60 minutes. I feel as if the 20 minutes is a lot easier to fit into my schedule than an hour is.
 
WHEN IS THE BEST TIME TO DO CARDIO?
When to do your cardio is also a popular question, which has a very easy answer - you do it when you can! In the morning on a fasted stomach has research for and against the claims of burning more body fat. I like to do my cardio in the morning just to get it over with, not for the previously mentioned effect. You may tap into body fat for energy in a fasted state, but if you eat before your cardio, it may provide more fuel to push harder and longer. It does not matter what time of the day you do it, so just do it when it fits your schedule.

#1: 20 min TABATA CARDIO

Warm-up: 5 min jog at 6.5-7.0 mph
 
15 Min TABATA ROUNDS:
 
• 4 ROUNDS : 40 sec SPRINT (10.0+) / 20 sec OFF @ 3% incline
• 90 second recovery (walk)
• 5 ROUNDS : 30 sec SPRINT (9.0+) / 15 sec OFF @ 6% incline
• 90 sec recovery (walk)
• 6 ROUNDS : 20 sec SPRINT (8.0+) / 10 sec OFF @ 9% incline
• 1 min COOLDOWN
 
NOTE: Since this is Tabata and the recovery time is very short, I keep the treadmill going when I step off to the side. Then it's already up to speed for the next interval. Just be careful hoping back on with the belt still going.

#2: 20 min TABATA & ABS

Warm-up: 5 min jog at 6.5-7.0 mph
 
4 MIN TABATA: 20 ON / 10 OFF
20 sec ON: Flat Road Sprint (10.0-12.0)
10 sec OFF: completely off
- ADD .5 on SPEED EVERY MIN
 
ABS x 3 rounds of 30 sec
Hollow body weighted knee tucks (Left knee, right knee, both)
Hollow body leg lift & hip lift
 
4 MIN TABATA: 20 ON / 10 OFF
Ski Erg (or any other type of cardio machine)
Tire Flips (or burpees)
 
ABS x 3 rounds of 30 sec
Weighted Double Crunch Knee Tucks
V-sit up & overs
 
4 MIN TABATA: 20 ON / 10 OFF
Hill Sprint starting at 10% incline (7.0 speed)
EVERY MINUTE ADD 1% on incline
 

#3: TRACK HIIT CARDIO

Warm-up: 1/2 mile jog
 
TRACK SPRINTS:
2 - 400m sprint / walk/jog 400 in between each
4 - 200m sprints / walk 200 in between each
6 - 100m sprints / walk 100 in between each
8 - 50m sprints / walk 50 in between each
 
 
TREADMILL OPTION:
2 - 90 sec sprint
4 - 60 sec sprint
6 - 30 sec sprint
8 - 15 sec sprint

#4: 20 min SPIN BIKE HIIT

Warm-up: 4 min
 
4 MIN HIIT: 30 SEC FLAT ROAD SPRINT / 30 SEC RECOVERY
SPRINT: 100-115 Cadence / 35-45 Resistance
RECOVERY: 80-90 Cadence
 
1 Min Flat Road Recovery
 
4 MIN TABATA: 20 SEC HILL SPRINT / 10 SEC OFF
HILL - 50-60 Resistance / 80-90 Cadence
OFF - stop legs
 
1 min Flat Road Recovery
 
6 MIN HIIT: 30 SEC HILL SPRINT / 30 SEC RECOVERY
HILL - 50-70 Resistance / 75-80 Cadence
RECOVERY - pull off 10 on the resistance
 
1 min Flat Road Recovery

#5: HIIT CARDIO

Warm-up: 5 min jog at 6.5-7.0 SPEED
 
6 min SKI ERG HIIT : 30 ON / 30 OFF
 
6 min ROWER HIIT : 40 ON / 20 OFF
 
6 min SPRINTS : 20 ON / 20 OFF


*FB GROUP INVITE CODE: DLBDAILY2021

*FB GROUP INVITE CODE: DLBDAILY2021

 

NEED HELP?

 

 

NEED HELP?

 

NEED HELP?

 

 

NEED HELP?

how to read workoutS:

 

Need help reading the workouts?

Use the guide and workout abbreviations below to get up to speed and on to training!

1. Exercise number and type.

The first number is the exercise number and type. This is what exercise/group of exercises you are on in the workout and what type it is. In the case below it would be the 4th exercise in the workout. The abbreviation next to the exercise number denotes what type of exercise it is. If there is no abbreviation, it means it is just one exercise. In the case below the abbreviation is SS. This means that this exercise is a superset (two exercises done back to back with little to no rest in between). Other common abbreviations are TS, GS, and AMRAP. The definition for these can be found below.

2. The actual movement

This is the actual movement you will be performing. Since this exercise is a super set, you can see there are two movements listed with a slash in between them. Since we know a superset is two movements done back to back with little or no rest in between, that means you will perform the first movement and then go right into the second movement. Exercises that are in grey text can be clicked for a video demonstration.

3. Sets and reps

These numbers are the sets and reps for the exercises. The top group of numbers corresponds to the first exercise and the bottom group to the second exercise. In this example the first number in each group is 4. These are the amount of sets. The numbers after that are the rep counts. In this example the first exercise (Wide Grip Seated Cable Row) is 4 x 12/10/8/8 : This means that the first exercise will be preformed 4 times with the first set having 12 reps, second set having 10 reps, third set having 8 reps, and last set having 8 reps. The second exercise (Underhand Seated Cable Row) is listed as 4 x 8-10. This means the second exercise will be done 4 times with 8-10 reps being performed each time. Remember this example is a superset meaning you would do the first exercise for 12 reps then immediately go to the second exercise for 8-10 reps, and rest. Second set you would do the first exercise again for 10 reps and then straight to the second exercise for 8-10 reps. Third set would be 8 reps for the first exercise and 8-10 for the second. The final set would be 8 reps for the first exercise and 8-10 reps for the second exercise.

4. Exercise notes

These are helpful notes and tips for the movement being performed. Remember to always look here for any variations or cues for the movement. Sometimes the video demonstration may not accurately show the desired hand/foot placement or grip for a movement, which is why reading the notes can help you perform the correct variation.

COMMON ABBREVIATIONS/TERMS

 

DB - Dumbbell(s)

BB - Barbell

SS or CS - Super Set or Compound Set | Two exercises done back to back with little to no rest in between.

Example:

Leg Extension/Leg Curl

4 x 10-12
4 x 15

Complete 10-12 reps of the first exercise, then complete 15 reps of the second exercise back to back with no break. Rest. Then repeat for a total of 4 sets.

TS (Tri Set) - Three exercises set together with little to no rest in between

GS (Giant Set) - Four or more exercises set together like a circuit. Little to no rest in between the exercises. Rest in-between each round

Drop (Drop set) 

A drop set is a set that is performed immediately after your last set, just with lighter weight (meaning you drop the weight lower and continue doing the movement)

Example:

DB Bicep Curls

4 x 10 drop 10

This means you are preforming 4 sets of drop sets. Preform the first 10 reps of dumbbell curls, drop to a lighter weight, then without resting complete another 10 reps. Rest and then repeat again for 3 more sets.

Sometimes there will be multiple drops within one set.

Example:

DB Bicep Curls

4 x 12/10/8/8 drop 10 drop 10

This means you would perform 12 reps for set one then rest, 10 reps for set 2 then rest, 8 reps for set three then rest, and on the last set you would perform 8 reps then drop the weight and do 10 more reps and then drop the weight AGAIN and do another 10 reps.

Failure - no set number of reps, go until you can't go anymore

AMRAP: Abbreviation for “As many reps as possible” OR "As many round as possible" Similar to saying “go to failure.”

Pyramid Sets:  Pyramid training can be done either ascending (15/12/10/8/6) or descending (6/8/10/12/15). For Ascending pyramid sets, you should always try to increase the weight each set as the reps go down. Obviously just the opposite for Descending pyramid sets, you should be decreasing weight each set as the reps go up.

Top Set - A top set would be considered your maximum effort set that is worked up to for a given exercise. Often this is your last and final set (unless followed by a drop set).  

% (Percentage Based) - If you see a percentage, for example, 5x5 at 65%. The percentage is 65% of your 1 rep max, if you know it. It's just to help you gauge how much weight to use for that rep scheme. You can find calculators online that estimate your 1 rep max if you aren't sure.

RPE (Rate of Perceived Exertion) - The RPE scale is used to measure the intensity of your exercise. The RPE in weightlifting typically runs from 6 – 10. The number represents the amount of effort in that lift.

An easy way to think of RPE for example, an RPE 10 would be a complete maximum effort, typically an RPE 10 would only be used during a 1RM testing day or during a strength based completion. RPE 9 would represent that you could have done 1 more rep but it would have been max effort. RPE 8 would represent 2 more reps, RPE 7 would be 3 more reps and so on and so forth.

Straight Sets ( 5x5 or 5,5,5,5,5): Meaning lifting the same weight for all of your sets of a given exercise. Moving up in weight each set isn't necessary but you can add a little bit as long as you are hitting the reps! If you do all the required sets at the same weight, that's totally fine too!

Strength Training: Lifting heavy loads for low reps. Specifically, the 1-5 rep range is best for gaining strength. Powerlifters tend to lift predominately in the 1-3 rep range (i.e. heavy singles, doubles and triples) for their main lifts. You will notice I usually will only do reps this low on my main 3 lifts: squat, bench, or deadlifts. REST: 2-4 minutes. Since these are heavy sets I go when I feel ready in that range.

Hypertrophy Training: or training to build muscle, entails lifting moderate loads for moderate reps. Typically in the 8-12 rep range is cited as the best rep range for hypertrophy. However, in my opinion the hypertrophy range can be anywhere from 6-15 rep range depending on your level. REST: 1-2 minutes (again I try not to go over 90 seconds.)

Endurance Training: Entails lifting lighter loads for higher reps. Specifically, doing more than 15 reps per set trains muscular endurance. Doing such high repetitions places the muscle fibers that are resistant to fatigue under stress. I preform endurance training more on leg days because the legs are resistant little beasts so sometimes you need to throw a lot at them to see results. REST: 30-60 seconds.

HOW TO VIDEOS:


Unsure How an Exercise is Performed?
If you are unsure how to perform a certain exercise, don't worry! Check out my pretty comprehensive exercise library. In addition to this library, almost all exercises in the weekly workouts are linked to a video demonstration to see how the movement is performed. These exercises will be highlighted in grey.

EXERCISE VARIATIONS


Can't Perform an Exercise? Incase you are physically not capable of performing an exercise I've created this cheatsheet for you to look through. That variations are similar to what the noted exercise would accomplish just with other equipment or limitations.

EXERCISE VARIATION

Can't perform a certain exercise? Don't Worry. Simply look below for a suitable substitution. Ie: Flat Press (you can substitute with) Barbell Flat Bench (or) DB Flat Bench (or) Smith Machine Flat Bench (or) Machine Flat Press (or) Plate Loaded Machine Flat Press.

I recommend that if you can perform the actual exercise then to do so. Use the substitutions if you do not have access to equipment or if you are physically incapable of performing the prescribed exercise.

CHEST:

Flat press - Barbell flat bench - DB flat bench - Smith machine flat bench - Machine flat press - Plate Loaded machine flat press.

 

Incline press - Barbell incline press - DB incline bench - Smith machine incline bench - Machine incline press - Plate Loaded machine incline press.

 

Decline press - Barbell decline bench - DB decline bench - Smith machine decline bench - Plate Loaded Decline Press.

 

Flat Cable fly (standing or bent over) - PecDec fly - DB flat bench fly - barbell rollouts.

 

Incline Cable fly (standing or seated) - DB incline bench fly.

 

Decline cable fly - DB decline bench fly.

 

Single arm plate loaded sideways press - single arm cable sideways press.

 

Single arm plate loaded sideways incline press - single arm cable sideways incline press.

 

BACK:

Pull-ups - wide grip - close grip - underhand - neutral grip - v-bar.

 

Lat pull- wide grip - close grip - underhand - neutral grip - v-bar - behind the neck.

 

Seated Row - wide grip - close grip - underhand - neutral grip - v-bar - Plate loaded machine.

 

Barbell Row - DB row (seated and standing) - Plate loaded Low Row.

 

DB pullover - straight arm cable pulldown (with rope or straight bar) - Pullover machine.

 

Pendlay barbell row - Pendlay DB row - Seal bench row.

 

Single arm DB row - single arm cable row - single arm plate loaded low row.

 

Deadlift - conventional - sumo - rack pulls.

 

TRICEPS:

Close Grip bench press - DB close grip bench press - diamond push-ups.

 

Rope cable extensions - V-bar tricep extension.

 

DB tricep kickback - cable tricep kickback.

 

Dips - Dips between two benches.

 

BICEPS:

straight barbell curl - straight bar cable curl - DB curl.

 

DB hammer curl - Rope cable curl.

 

Reverse barbell curl - reverse cable curl - reverse DB curl.

 

Machine preacher curl - Ez bar preacher bench curl - DB preacher bench curl - incline bench.

 

DB concentration curl (using leg) - bent over single arm cable curl - single arm DB preacher - DB concentration curl (using incline bench).

 

SHOULDERS:

Shoulder press - seated DB shoulder press - standing DB shoulder press - standing barbell press - seated military press - Arnold press - Plate loaded machine shoulder press - standing v-bar cable shoulder press.

 

Lateral Raise - DB lateral raise - Cable lateral raise - Seated machine lateral - standing machine lateral raise - lying cross cable lateral raise - leaning laterals (DB/barbell).

 

Front Raise - barbell front raise - plate raise - DB front raise - cable low pulley straight bar front raise (over/underhand) .

 

Rear Delt Fly - DB rear delt fly (sitting/standing) - Cable rear delt fly (standing/bentover) - pec dec reverse fly.

 

Upright Row - barbell upright row - DB upright row - Cable upright (lying/standing) .

 

HAMSTRING:

Hamstring curls - Lying hamstring curl - seated curl machine - kneeling hamstring curl - DB curl in incline bench.

 

Reverse Hack squat - Vertical leg press (on smith) - Leg press feet high.

 

Stiff Leg leads - barbell or DB.

 

Adductor/Abductor - Cable hip adduction and abduction.

 

QUADS:

Front squat - SSB squat - Goblet squat (DB/T-bar) - Hack squat - Leg press feet low.

 

Squats - barbell - DB - Smith machine.

 

Smith Sumo squat - DB sumo squat - Sumo stance leg press.

 

Lunges - Walking/Stationary - Split squat - Bulgarian squat.

 

Single leg press - sideways single leg press - Box step ups.

 

ABS:

Leg/Knee Raises - hanging - decline bench - roman chair.

 

Crunch - Floor crunch - Decline bench crunch - Kneeling cable crunch - crunch machine - Toe Touches - In and Out crunch.

 

Oblique - Weighted side bend - Russian twist - Bicycle crunch - Hanging windshield wiper - Side knee raise (roman chair / hanging) - Heel touches.

 

Ab roll out - planks - mountain climbers

SUPPLEMENTS:

Need help with what supplements to take? Don't worry I got you!
Check out my favorite supplements and sample day below!

SAMPLE DAY OF SUPPLEMENTATION

(based on a perfect day, which we all wish for)

6:45am - DTE Fat Burner - (this is not a magic pill, I take it because it enhances my cardio experience. It elevates my heart rate, solid energy and I sweat much more.)

7:00am - CARDIO (4-5 days a week for about 30 mins of steady state)

11:00am - ONWARD (I take this at work for focus and energy)

5:00pm - STW / EWP White (Pre-workout)  

* I do not take STW on leg days, just EWP white. EWP Black is too strong for me!

5:30-7:00 - TRAIN

7:15 - VEGAN PRO / CRE Post-Workout Shake (1 scoop each)

10:00pm - REM (not something I take every day, but when I want to sleep right away)

WORKOUT APParel:

Need help figuring out what to wear for your workouts? Check out some of my favorite workout apparel from Flag Nor Fail below!


SEE WHAT'S HAPPENING


how to read workoutS:

 

Need help reading the workouts?

Use the guide and workout abbreviations below to get up to speed and on to training!

1. Exercise number and type.

The first number is the exercise number and type. This is what exercise/group of exercises you are on in the workout and what type it is. In the case below it would be the 4th exercise in the workout. The abbreviation next to the exercise number denotes what type of exercise it is. If there is no abbreviation, it means it is just one exercise. In the case below the abbreviation is SS. This means that this exercise is a superset (two exercises done back to back with little to no rest in between). Other common abbreviations are TS, GS, and AMRAP. The definition for these can be found below.

2. The actual movement

This is the actual movement you will be performing. Since this exercise is a super set, you can see there are two movements listed with a slash in between them. Since we know a superset is two movements done back to back with little or no rest in between, that means you will perform the first movement and then go right into the second movement. Exercises that are in grey text can be clicked for a video demonstration.

3. Sets and reps

These numbers are the sets and reps for the exercises. The top group of numbers corresponds to the first exercise and the bottom group to the second exercise. In this example the first number in each group is 4. These are the amount of sets. The numbers after that are the rep counts. In this example the first exercise (Wide Grip Seated Cable Row) is 4 x 12/10/8/8 : This means that the first exercise will be preformed 4 times with the first set having 12 reps, second set having 10 reps, third set having 8 reps, and last set having 8 reps. The second exercise (Underhand Seated Cable Row) is listed as 4 x 8-10. This means the second exercise will be done 4 times with 8-10 reps being performed each time. Remember this example is a superset meaning you would do the first exercise for 12 reps then immediately go to the second exercise for 8-10 reps, and rest. Second set you would do the first exercise again for 10 reps and then straight to the second exercise for 8-10 reps. Third set would be 8 reps for the first exercise and 8-10 for the second. The final set would be 8 reps for the first exercise and 8-10 reps for the second exercise.

4. Exercise notes

These are helpful notes and tips for the movement being performed. Remember to always look here for any variations or cues for the movement. Sometimes the video demonstration may not accurately show the desired hand/foot placement or grip for a movement, which is why reading the notes can help you perform the correct variation.

COMMON ABBREVIATIONS/TERMS

 

DB - Dumbbell(s)

BB - Barbell

SS or CS - Super Set or Compound Set | Two exercises done back to back with little to no rest in between.

Example:

Leg Extension/Leg Curl

4 x 10-12
4 x 15

Complete 10-12 reps of the first exercise, then complete 15 reps of the second exercise back to back with no break. Rest. Then repeat for a total of 4 sets.

TS (Tri Set) - Three exercises set together with little to no rest in between

GS (Giant Set) - Four or more exercises set together like a circuit. Little to no rest in between the exercises. Rest in-between each round

Drop (Drop set) 

A drop set is a set that is performed immediately after your last set, just with lighter weight (meaning you drop the weight lower and continue doing the movement)

Example:

DB Bicep Curls

4 x 10 drop 10

This means you are preforming 4 sets of drop sets. Preform the first 10 reps of dumbbell curls, drop to a lighter weight, then without resting complete another 10 reps. Rest and then repeat again for 3 more sets.

Sometimes there will be multiple drops within one set.

Example:

DB Bicep Curls

4 x 12/10/8/8 drop 10 drop 10

This means you would perform 12 reps for set one then rest, 10 reps for set 2 then rest, 8 reps for set three then rest, and on the last set you would perform 8 reps then drop the weight and do 10 more reps and then drop the weight AGAIN and do another 10 reps.

Failure - no set number of reps, go until you can't go anymore

AMRAP: Abbreviation for “As many reps as possible” OR "As many round as possible" Similar to saying “go to failure.”

Pyramid Sets:  Pyramid training can be done either ascending (15/12/10/8/6) or descending (6/8/10/12/15). For Ascending pyramid sets, you should always try to increase the weight each set as the reps go down. Obviously just the opposite for Descending pyramid sets, you should be decreasing weight each set as the reps go up.

Top Set - A top set would be considered your maximum effort set that is worked up to for a given exercise. Often this is your last and final set (unless followed by a drop set).  

% (Percentage Based) - If you see a percentage, for example, 5x5 at 65%. The percentage is 65% of your 1 rep max, if you know it. It's just to help you gauge how much weight to use for that rep scheme. You can find calculators online that estimate your 1 rep max if you aren't sure.

RPE (Rate of Perceived Exertion) - The RPE scale is used to measure the intensity of your exercise. The RPE in weightlifting typically runs from 6 – 10. The number represents the amount of effort in that lift.

An easy way to think of RPE for example, an RPE 10 would be a complete maximum effort, typically an RPE 10 would only be used during a 1RM testing day or during a strength based completion. RPE 9 would represent that you could have done 1 more rep but it would have been max effort. RPE 8 would represent 2 more reps, RPE 7 would be 3 more reps and so on and so forth.

Straight Sets ( 5x5 or 5,5,5,5,5): Meaning lifting the same weight for all of your sets of a given exercise. Moving up in weight each set isn't necessary but you can add a little bit as long as you are hitting the reps! If you do all the required sets at the same weight, that's totally fine too!

Strength Training: Lifting heavy loads for low reps. Specifically, the 1-5 rep range is best for gaining strength. Powerlifters tend to lift predominately in the 1-3 rep range (i.e. heavy singles, doubles and triples) for their main lifts. You will notice I usually will only do reps this low on my main 3 lifts: squat, bench, or deadlifts. REST: 2-4 minutes. Since these are heavy sets I go when I feel ready in that range.

Hypertrophy Training: or training to build muscle, entails lifting moderate loads for moderate reps. Typically in the 8-12 rep range is cited as the best rep range for hypertrophy. However, in my opinion the hypertrophy range can be anywhere from 6-15 rep range depending on your level. REST: 1-2 minutes (again I try not to go over 90 seconds.)

Endurance Training: Entails lifting lighter loads for higher reps. Specifically, doing more than 15 reps per set trains muscular endurance. Doing such high repetitions places the muscle fibers that are resistant to fatigue under stress. I preform endurance training more on leg days because the legs are resistant little beasts so sometimes you need to throw a lot at them to see results. REST: 30-60 seconds.

HOW TO VIDEOS:


Unsure How an Exercise is Performed?
If you are unsure how to perform a certain exercise, don't worry! Check out my pretty comprehensive exercise library. In addition to this library, almost all exercises in the weekly workouts are linked to a video demonstration to see how the movement is performed. These exercises will be highlighted in grey.

EXERCISE VARIATIONS


Can't Perform an Exercise? Incase you are physically not capable of performing an exercise I've created this cheatsheet for you to look through. That variations are similar to what the noted exercise would accomplish just with other equipment or limitations.

EXERCISE VARIATION

Can't perform a certain exercise? Don't Worry. Simply look below for a suitable substitution. Ie: Flat Press (you can substitute with) Barbell Flat Bench (or) DB Flat Bench (or) Smith Machine Flat Bench (or) Machine Flat Press (or) Plate Loaded Machine Flat Press.

I recommend that if you can perform the actual exercise then to do so. Use the substitutions if you do not have access to equipment or if you are physically incapable of performing the prescribed exercise.

CHEST:

Flat press - Barbell flat bench - DB flat bench - Smith machine flat bench - Machine flat press - Plate Loaded machine flat press.

 

Incline press - Barbell incline press - DB incline bench - Smith machine incline bench - Machine incline press - Plate Loaded machine incline press.

 

Decline press - Barbell decline bench - DB decline bench - Smith machine decline bench - Plate Loaded Decline Press.

 

Flat Cable fly (standing or bent over) - PecDec fly - DB flat bench fly - barbell rollouts.

 

Incline Cable fly (standing or seated) - DB incline bench fly.

 

Decline cable fly - DB decline bench fly.

 

Single arm plate loaded sideways press - single arm cable sideways press.

 

Single arm plate loaded sideways incline press - single arm cable sideways incline press.

 

BACK:

Pull-ups - wide grip - close grip - underhand - neutral grip - v-bar.

 

Lat pull- wide grip - close grip - underhand - neutral grip - v-bar - behind the neck.

 

Seated Row - wide grip - close grip - underhand - neutral grip - v-bar - Plate loaded machine.

 

Barbell Row - DB row (seated and standing) - Plate loaded Low Row.

 

DB pullover - straight arm cable pulldown (with rope or straight bar) - Pullover machine.

 

Pendlay barbell row - Pendlay DB row - Seal bench row.

 

Single arm DB row - single arm cable row - single arm plate loaded low row.

 

Deadlift - conventional - sumo - rack pulls.

 

TRICEPS:

Close Grip bench press - DB close grip bench press - diamond push-ups.

 

Rope cable extensions - V-bar tricep extension.

 

DB tricep kickback - cable tricep kickback.

 

Dips - Dips between two benches.

 

BICEPS:

straight barbell curl - straight bar cable curl - DB curl.

 

DB hammer curl - Rope cable curl.

 

Reverse barbell curl - reverse cable curl - reverse DB curl.

 

Machine preacher curl - Ez bar preacher bench curl - DB preacher bench curl - incline bench.

 

DB concentration curl (using leg) - bent over single arm cable curl - single arm DB preacher - DB concentration curl (using incline bench).

 

SHOULDERS:

Shoulder press - seated DB shoulder press - standing DB shoulder press - standing barbell press - seated military press - Arnold press - Plate loaded machine shoulder press - standing v-bar cable shoulder press.

 

Lateral Raise - DB lateral raise - Cable lateral raise - Seated machine lateral - standing machine lateral raise - lying cross cable lateral raise - leaning laterals (DB/barbell).

 

Front Raise - barbell front raise - plate raise - DB front raise - cable low pulley straight bar front raise (over/underhand) .

 

Rear Delt Fly - DB rear delt fly (sitting/standing) - Cable rear delt fly (standing/bentover) - pec dec reverse fly.

 

Upright Row - barbell upright row - DB upright row - Cable upright (lying/standing) .

 

HAMSTRING:

Hamstring curls - Lying hamstring curl - seated curl machine - kneeling hamstring curl - DB curl in incline bench.

 

Reverse Hack squat - Vertical leg press (on smith) - Leg press feet high.

 

Stiff Leg leads - barbell or DB.

 

Adductor/Abductor - Cable hip adduction and abduction.

 

QUADS:

Front squat - SSB squat - Goblet squat (DB/T-bar) - Hack squat - Leg press feet low.

 

Squats - barbell - DB - Smith machine.

 

Smith Sumo squat - DB sumo squat - Sumo stance leg press.

 

Lunges - Walking/Stationary - Split squat - Bulgarian squat.

 

Single leg press - sideways single leg press - Box step ups.

 

ABS:

Leg/Knee Raises - hanging - decline bench - roman chair.

 

Crunch - Floor crunch - Decline bench crunch - Kneeling cable crunch - crunch machine - Toe Touches - In and Out crunch.

 

Oblique - Weighted side bend - Russian twist - Bicycle crunch - Hanging windshield wiper - Side knee raise (roman chair / hanging) - Heel touches.

 

Ab roll out - planks - mountain climbers

SUPPLEMENTS:

Need help with what supplements to take? Don't worry I got you!
Check out my favorite supplements and sample day below!

SAMPLE DAY OF SUPPLEMENTATION

(based on a perfect day, which we all wish for)

6:45am - DTE Fat Burner - (this is not a magic pill, I take it because it enhances my cardio experience. It elevates my heart rate, solid energy and I sweat much more.)

7:00am - CARDIO (4-5 days a week for about 30 mins of steady state)

11:00am - ONWARD (I take this at work for focus and energy)

5:00pm - STW / EWP White (Pre-workout)  

* I do not take STW on leg days, just EWP white. EWP Black is too strong for me!

5:30-7:00 - TRAIN

7:15 - VEGAN PRO / CRE Post-Workout Shake (1 scoop each)

10:00pm - REM (not something I take every day, but when I want to sleep right away)

WORKOUT APParel:

Need help figuring out what to wear for your workouts? Check out some of my favorite workout apparel from Flag Nor Fail below!


SEE WHAT'S HAPPENING


 

NEED HELP?

how to read workoutS:

 

Need help reading the workouts?

Use the guide and workout abbreviations below to get up to speed and on to training!

1. Exercise number and type.

The first number is the exercise number and type. This is what exercise/group of exercises you are on in the workout and what type it is. In the case below it would be the 4th exercise in the workout. The abbreviation next to the exercise number denotes what type of exercise it is. If there is no abbreviation, it means it is just one exercise. In the case below the abbreviation is SS. This means that this exercise is a superset (two exercises done back to back with little to no rest in between). Other common abbreviations are TS, GS, and AMRAP. The definition for these can be found below.

2. The actual movement

This is the actual movement you will be performing. Since this exercise is a super set, you can see there are two movements listed with a slash in between them. Since we know a superset is two movements done back to back with little or no rest in between, that means you will perform the first movement and then go right into the second movement. Exercises that are in grey text can be clicked for a video demonstration.

3. Sets and reps

These numbers are the sets and reps for the exercises. The top group of numbers corresponds to the first exercise and the bottom group to the second exercise. In this example the first number in each group is 4. These are the amount of sets. The numbers after that are the rep counts. In this example the first exercise (Wide Grip Seated Cable Row) is 4 x 12/10/8/8 : This means that the first exercise will be preformed 4 times with the first set having 12 reps, second set having 10 reps, third set having 8 reps, and last set having 8 reps. The second exercise (Underhand Seated Cable Row) is listed as 4 x 8-10. This means the second exercise will be done 4 times with 8-10 reps being performed each time. Remember this example is a superset meaning you would do the first exercise for 12 reps then immediately go to the second exercise for 8-10 reps, and rest. Second set you would do the first exercise again for 10 reps and then straight to the second exercise for 8-10 reps. Third set would be 8 reps for the first exercise and 8-10 for the second. The final set would be 8 reps for the first exercise and 8-10 reps for the second exercise.

4. Exercise notes

These are helpful notes and tips for the movement being performed. Remember to always look here for any variations or cues for the movement. Sometimes the video demonstration may not accurately show the desired hand/foot placement or grip for a movement, which is why reading the notes can help you perform the correct variation.

COMMON ABBREVIATIONS/TERMS

 

DB - Dumbbell(s)

BB - Barbell

SS or CS - Super Set or Compound Set | Two exercises done back to back with little to no rest in between.

Example:

Leg Extension/Leg Curl

4 x 10-12
4 x 15

Complete 10-12 reps of the first exercise, then complete 15 reps of the second exercise back to back with no break. Rest. Then repeat for a total of 4 sets.

TS (Tri Set) - Three exercises set together with little to no rest in between

GS (Giant Set) - Four or more exercises set together like a circuit. Little to no rest in between the exercises. Rest in-between each round

Drop (Drop set) 

A drop set is a set that is performed immediately after your last set, just with lighter weight (meaning you drop the weight lower and continue doing the movement)

Example:

DB Bicep Curls

4 x 10 drop 10

This means you are preforming 4 sets of drop sets. Preform the first 10 reps of dumbbell curls, drop to a lighter weight, then without resting complete another 10 reps. Rest and then repeat again for 3 more sets.

Sometimes there will be multiple drops within one set.

Example:

DB Bicep Curls

4 x 12/10/8/8 drop 10 drop 10

This means you would perform 12 reps for set one then rest, 10 reps for set 2 then rest, 8 reps for set three then rest, and on the last set you would perform 8 reps then drop the weight and do 10 more reps and then drop the weight AGAIN and do another 10 reps.

Failure - no set number of reps, go until you can't go anymore

AMRAP: Abbreviation for “As many reps as possible” OR "As many round as possible" Similar to saying “go to failure.”

Pyramid Sets:  Pyramid training can be done either ascending (15/12/10/8/6) or descending (6/8/10/12/15). For Ascending pyramid sets, you should always try to increase the weight each set as the reps go down. Obviously just the opposite for Descending pyramid sets, you should be decreasing weight each set as the reps go up.

Top Set - A top set would be considered your maximum effort set that is worked up to for a given exercise. Often this is your last and final set (unless followed by a drop set).  

% (Percentage Based) - If you see a percentage, for example, 5x5 at 65%. The percentage is 65% of your 1 rep max, if you know it. It's just to help you gauge how much weight to use for that rep scheme. You can find calculators online that estimate your 1 rep max if you aren't sure.

RPE (Rate of Perceived Exertion) - The RPE scale is used to measure the intensity of your exercise. The RPE in weightlifting typically runs from 6 – 10. The number represents the amount of effort in that lift.

An easy way to think of RPE for example, an RPE 10 would be a complete maximum effort, typically an RPE 10 would only be used during a 1RM testing day or during a strength based completion. RPE 9 would represent that you could have done 1 more rep but it would have been max effort. RPE 8 would represent 2 more reps, RPE 7 would be 3 more reps and so on and so forth.

Straight Sets ( 5x5 or 5,5,5,5,5): Meaning lifting the same weight for all of your sets of a given exercise. Moving up in weight each set isn't necessary but you can add a little bit as long as you are hitting the reps! If you do all the required sets at the same weight, that's totally fine too!

Strength Training: Lifting heavy loads for low reps. Specifically, the 1-5 rep range is best for gaining strength. Powerlifters tend to lift predominately in the 1-3 rep range (i.e. heavy singles, doubles and triples) for their main lifts. You will notice I usually will only do reps this low on my main 3 lifts: squat, bench, or deadlifts. REST: 2-4 minutes. Since these are heavy sets I go when I feel ready in that range.

Hypertrophy Training: or training to build muscle, entails lifting moderate loads for moderate reps. Typically in the 8-12 rep range is cited as the best rep range for hypertrophy. However, in my opinion the hypertrophy range can be anywhere from 6-15 rep range depending on your level. REST: 1-2 minutes (again I try not to go over 90 seconds.)

Endurance Training: Entails lifting lighter loads for higher reps. Specifically, doing more than 15 reps per set trains muscular endurance. Doing such high repetitions places the muscle fibers that are resistant to fatigue under stress. I preform endurance training more on leg days because the legs are resistant little beasts so sometimes you need to throw a lot at them to see results. REST: 30-60 seconds.

HOW TO VIDEOS:


Unsure How an Exercise is Performed?
If you are unsure how to perform a certain exercise, don't worry! Check out my pretty comprehensive exercise library. In addition to this library, almost all exercises in the weekly workouts are linked to a video demonstration to see how the movement is performed. These exercises will be highlighted in grey.

EXERCISE VARIATIONS


Can't Perform an Exercise? Incase you are physically not capable of performing an exercise I've created this cheatsheet for you to look through. That variations are similar to what the noted exercise would accomplish just with other equipment or limitations.

EXERCISE VARIATION

Can't perform a certain exercise? Don't Worry. Simply look below for a suitable substitution. Ie: Flat Press (you can substitute with) Barbell Flat Bench (or) DB Flat Bench (or) Smith Machine Flat Bench (or) Machine Flat Press (or) Plate Loaded Machine Flat Press.

I recommend that if you can perform the actual exercise then to do so. Use the substitutions if you do not have access to equipment or if you are physically incapable of performing the prescribed exercise.

CHEST:

Flat press - Barbell flat bench - DB flat bench - Smith machine flat bench - Machine flat press - Plate Loaded machine flat press.

 

Incline press - Barbell incline press - DB incline bench - Smith machine incline bench - Machine incline press - Plate Loaded machine incline press.

 

Decline press - Barbell decline bench - DB decline bench - Smith machine decline bench - Plate Loaded Decline Press.

 

Flat Cable fly (standing or bent over) - PecDec fly - DB flat bench fly - barbell rollouts.

 

Incline Cable fly (standing or seated) - DB incline bench fly.

 

Decline cable fly - DB decline bench fly.

 

Single arm plate loaded sideways press - single arm cable sideways press.

 

Single arm plate loaded sideways incline press - single arm cable sideways incline press.

 

BACK:

Pull-ups - wide grip - close grip - underhand - neutral grip - v-bar.

 

Lat pull- wide grip - close grip - underhand - neutral grip - v-bar - behind the neck.

 

Seated Row - wide grip - close grip - underhand - neutral grip - v-bar - Plate loaded machine.

 

Barbell Row - DB row (seated and standing) - Plate loaded Low Row.

 

DB pullover - straight arm cable pulldown (with rope or straight bar) - Pullover machine.

 

Pendlay barbell row - Pendlay DB row - Seal bench row.

 

Single arm DB row - single arm cable row - single arm plate loaded low row.

 

Deadlift - conventional - sumo - rack pulls.

 

TRICEPS:

Close Grip bench press - DB close grip bench press - diamond push-ups.

 

Rope cable extensions - V-bar tricep extension.

 

DB tricep kickback - cable tricep kickback.

 

Dips - Dips between two benches.

 

BICEPS:

straight barbell curl - straight bar cable curl - DB curl.

 

DB hammer curl - Rope cable curl.

 

Reverse barbell curl - reverse cable curl - reverse DB curl.

 

Machine preacher curl - Ez bar preacher bench curl - DB preacher bench curl - incline bench.

 

DB concentration curl (using leg) - bent over single arm cable curl - single arm DB preacher - DB concentration curl (using incline bench).

 

SHOULDERS:

Shoulder press - seated DB shoulder press - standing DB shoulder press - standing barbell press - seated military press - Arnold press - Plate loaded machine shoulder press - standing v-bar cable shoulder press.

 

Lateral Raise - DB lateral raise - Cable lateral raise - Seated machine lateral - standing machine lateral raise - lying cross cable lateral raise - leaning laterals (DB/barbell).

 

Front Raise - barbell front raise - plate raise - DB front raise - cable low pulley straight bar front raise (over/underhand) .

 

Rear Delt Fly - DB rear delt fly (sitting/standing) - Cable rear delt fly (standing/bentover) - pec dec reverse fly.

 

Upright Row - barbell upright row - DB upright row - Cable upright (lying/standing) .

 

HAMSTRING:

Hamstring curls - Lying hamstring curl - seated curl machine - kneeling hamstring curl - DB curl in incline bench.

 

Reverse Hack squat - Vertical leg press (on smith) - Leg press feet high.

 

Stiff Leg leads - barbell or DB.

 

Adductor/Abductor - Cable hip adduction and abduction.

 

QUADS:

Front squat - SSB squat - Goblet squat (DB/T-bar) - Hack squat - Leg press feet low.

 

Squats - barbell - DB - Smith machine.

 

Smith Sumo squat - DB sumo squat - Sumo stance leg press.

 

Lunges - Walking/Stationary - Split squat - Bulgarian squat.

 

Single leg press - sideways single leg press - Box step ups.

 

ABS:

Leg/Knee Raises - hanging - decline bench - roman chair.

 

Crunch - Floor crunch - Decline bench crunch - Kneeling cable crunch - crunch machine - Toe Touches - In and Out crunch.

 

Oblique - Weighted side bend - Russian twist - Bicycle crunch - Hanging windshield wiper - Side knee raise (roman chair / hanging) - Heel touches.

 

Ab roll out - planks - mountain climbers

SUPPLEMENTS:

Need help with what supplements to take? Don't worry I got you! Check out my favorite supplements and sample day below!

SAMPLE DAY OF SUPPLEMENTATION

(based on a perfect day, which we all wish for)

6:45am - DTE Fat Burner - (this is not a magic pill, I take it because it enhances my cardio experience. It elevates my heart rate, solid energy and I sweat much more.)

7:00am - CARDIO (4-5 days a week for about 30 mins of steady state)

11:00am - ONWARD (I take this at work for focus and energy)

5:00pm - STW / EWP White (Pre-workout)  

* I do not take STW on leg days, just EWP white. EWP Black is too strong for me!

5:30-7:00 - TRAIN

7:15 - VEGAN PRO / CRE Post-Workout Shake (1 scoop each)

10:00pm - REM (not something I take every day, but when I want to sleep right away)

WORKOUT APParel:

Need help figuring out what to wear for your workouts? Check out some of my favorite workout apparel from Flag Nor Fail below!



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