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E4A21 Days 8-13

Days 8-13:

“Consistency, and adjustment. That’s the name of the game, now.”

WEEK 2: REGROUP

How can you improve this week?

[text_block style=”style_1.png” align=”left”]Week 1 is down!  How did it go?

Sure you’ve had a couple cravings, but did you get past them?  What adjustments worked for you?  Which do you still have to make in order to improve your operation this week?[/text_block]

  • Check yourself! Take account of your behaviors

    “There is NO progress, without measure.”

    You remember, we told you that last week? Well at this time, you’ve been operating for 7 days, we’d like you to stop and take account of what you’ve done so far.  Make sure you’re on track, by tracking your behaviors.

    Review the rules, and check yourself.  One way you might find simple to do is to take photos of everything that ends up in your stomach for 24 hours, and compare those to the E4A guidelines.

    Are you meeting your protein requirement? Are you meeting your veggie intake?  How much water are you drinking?

    Let us know by posting in the discussion board.

— SPACER —

WEEK 2 TRAINING

Day 1 Training

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Day 1

Physical Fitness Test (PFT): Establish a Strength Baseline – Complete & Record!
Push-Ups, max reps in 1 min
– Rest 2 min
Air Squats, max reps in 1min
– Rest 2 min
Pull ups, max reps in 1 min.
Plank Hold, Challenge time: 1min
– Rest 2 min

Cardio Baseline: Complete as fast pace as you can!
Run ½ mi – record time
– rest 1 min
Run ¼ mi – record time
– rest 2 min
Run 1 mi – record time[/text_block][/op_liveeditor_element]

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Day 2 Training

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Day 2

Strength: Need a pair of dumbbells, sturdy chair (or bench/box) & pull-up bar
4x Circuit A: 2 min rest between sets.

  1. Pull-Ups (assisted if needed) – 10 rep
  2. Plie Dumbbell Squats (neutral foot stance) – 20 rep
  3. Inch-Worms – 15 rep

3x Circuit B: 2 min rest between sets.

  1. Step-ups – 15 rep per leg
  2. Dips with leg raises – 16 rep (8 per leg)
  3. Walking Lunge with Twist – 30 steps (use 1 dumbbell)
  4. Front DB “steering wheel” – 20 rep (use 1 dumbbell)

Metabolic Circuit
4x {Complete All Exercises Non-Stop, then 90s rest between sets.
45-second each: AMRAP

  1. Burpees
  2. Squat jumps
  3. Speedy close-foot air-squats
  4. Skater Lunges
  5. Push-Ups
  6. Mountain climbers
  7. Plank Hold

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Day 3 Training

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Day 3

Cardio Work
Treadmill, or Track/Trail
Jog 3 miles (Goal: complete 1 mile pace plus less than 5 minute)

Weighted HIIT – Complete All non-stop

  • Goblet Squat Jacks, 1 min
  • Dumbbell swings, 2 mins Alternating hands
  • Mountain climbers, 1 min
  • Push Press, 1 min
  • Jump Squats 1 min
  • “Hiccups” (push up + plank hop), 1 min
  • Alternating switch lunge, 1 min
  • Push-Ups w/ 2 rows, 1 min
  • Plank Hold, 1 min
  • 2 min recovery
  • Jog ¼ mi

Repeat[/text_block][/op_liveeditor_element]

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Day 4 – OFF / Active Recovery

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Day 4

– OFF / Active Recovery[/text_block][/op_liveeditor_element]

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Day 5 Training

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Day 5

Strength: Need 2 pair of dumbbells, one heavy, one lighter
4x Circuit A: 2 min rest between sets.

  1. Bent-Over row – 15 rep
  2. Dumbbell Squats (neutral foot stance) – 20 rep
  3. Cross body knee-to-wrist (plank position) – 10 rep per side

3x Circuit B: 2 min rest between sets.

  1. Kneeling get-ups (weight optional) – 12 rep per leg
  2. Dips – 15 rep
  3. Side Squat walk (“crab walk”) goblet hold – 12 rep per leg (use 1 dumbbell)
  4. Lunge hold 1-arm raise – 12 rep per side

Metabolic Circuit
4x {Complete All Exercises Non-Stop, then 90s rest between sets.
45-seconds of each: AMRAP

  1. Burpees
  2. Tuck jumps
  3. Bronco kick hops
  4. Left leg side lunge to curtsey lunge
  5. Right leg side lunge to curtsey lunge
  6. Push-Ups + 4 mountain climbers
  7. Plank Hold

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Day 6 Training

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Day 6

Intervals – Any style: Bike, Swim, Skip, Run
Warm-Up 5 min moderate output
2 x 2 min MAX output, 1 min LOW output (But keep moving!)
– Rest 2 min
4 x 1 min MAX output, 30 sec LOW output
– Rest 2 min
8 x 30 sec MAX output, 30 sec LOW output
Cool-down 5 min Moderate to Low output.

*The goal is to go further, or faster in the allotted time interval than the previous weeks’ efforts.[/text_block][/op_liveeditor_element]

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Got Questions? Ask away…

[text_block style=”style_1.png” align=”left” font_size=”17″ width=”940″]So you have questions. Sure you do, that’s expected! The key is not to let uncertainty paralyze you. Participate in the Discussion Board, share photos of your meals, recipes, and your success stories. Most of all don’t be afraid to ASK QUESTIONS. [/text_block]