WORKOUT

This work­out serves as Day 1 of the FB Kick­start 30 Day Pro­gram but can also be com­plet­ed as a stand­alone workout.

Wel­come to Day # 1, Week #1 of the FB Kick­start 30 Day Pro­gram. We are start­ing off the pro­gram in this first week with half strength and half car­dio seg­ments. In today’s work­out you will get your strength and car­dio (HIIT!) in one train­ing ses­sion in a straight­for­ward low­er body work­out. Increase the chal­lenge by bump­ing up your weights and pick­ing up the speed!

Equip­ment: You’ll need your medi­um to mod­er­ate­ly heavy weights, rel­a­tive to what you would lift for a chal­leng­ing low­er body work­out. Remem­ber that the terms ​“medi­um” and ​“mod­er­ate­ly heavy” are rel­a­tive to the work­out, the effects of your fatigue lev­els from pre­vi­ous work­outs, your train­ing goals, and your cur­rent men­tal state. How­ev­er, if you need a lit­tle help deter­min­ing which weights to select for this work­out, think of your ​“medi­um” weights as those that you can lift with lit­tle strug­gle for the entire work inter­val. Your ​“mod­er­ate­ly heavy” weights are those that cause you to slow your cadence and notice­ably increase your efforts at main­tain­ing prop­er form dur­ing the last 2 to 3 reps of each work interval/​set.

Tips & Help­ful Infor­ma­tion: It might be tempt­ing to either skip or hold onto your weights dur­ing the body­weight exer­cis­es that fol­low the weight­ed moves in the low­er body strength cir­cuits. These ​“active recov­ery” body­weight exer­cis­es main­tain high­ly oxy­genat­ed blood flow to your work­ing mus­cles with­out over­ly tax­ing them, leav­ing you primed for your next set of resist­ed lifts and allow­ing your mus­cles to ​“flush out” the tense­ness from the pri­or loaded mus­cle contractions.

For the HIIT por­tion of the work­out, remem­ber that you’re chal­leng­ing your­self to approach breath­less, anaer­o­bic efforts. Try not to reserve your ener­gy dur­ing any of the work inter­vals! Your efforts are based on your per­son­al per­ceived exer­tion; there­fore, if you’re mov­ing a bit slow­er or opt­ing for mod­i­fi­ca­tions towards the end of a HIIT cir­cuit, these regres­sions don’t mat­ter near­ly as much as your per­cep­tion of the work effort.

Dif­fi­cul­ty and Mod­i­fi­ca­tions Explained: This work­out is rat­ed as a lev­el 3 because the exer­cis­es are straight­for­ward and there­fore eas­i­ly mod­i­fi­able to suit your cur­rent train­ing goals, needs, and pref­er­ences. To decrease the intensity/​difficulty of any exer­cise, decrease your range of motion, decrease/​omit your weights, and/​or decrease exer­cise speed of exe­cu­tion. Con­verse­ly, you can increase any of the afore­men­tioned vari­ables to bump up the dif­fi­cul­ty rat­ing to a lev­el 4.

Clos­ing Notes: Enjoy the sim­plic­i­ty of this work­out know­ing that you can deter­mine just how hard you want to chal­lenge your­self! This is a great rou­tine for dab­bling with heav­ier weights and exper­i­ment­ing with iden­ti­fy­ing your per­son­al lev­els of per­ceived exer­tion dur­ing high inten­si­ty car­dio­vas­cu­lar train­ing. Tune in to learn about your capa­bil­i­ties and have some fun along the way!

Work­out
Warm-Up: 30 sec per exer­cise, no rest between exer­cis­es (4:00)
‑Hip Open­er + Knee Hug – R
‑Hip Open­er + Knee Hug – L
‑Body­weight Squat + Calf Raise (raise upon stand­ing tall)
‑Reverse Lunge + Zom­bie March – R
‑Reverse Lunge + Zom­bie March – L
‑Dead­lift
‑Jump Rope + Feet Shuffles
‑Jump­ing Jacks

***30 sec off***

My Weights for the Low­er Body Cir­cuits (not a rec­om­men­da­tion, just a reference):
(Medi­um to Mod­er­ate­ly Heavy Weights)
-(per hand) 35 lbs. (~16 kg) / 40 lbs. (~18 kg)

Low­er Body Strength Cir­cuit For­mat: 30 sec on / 5 sec off / 3 rounds – 30 sec off between rounds
HIIT Cir­cuit For­mat: 30 sec on / 15 sec off / 2 rounds – no extra rest between rounds

Low­er Body Strength Cir­cuit #1: (~4:30)
-(weight­ed) Nar­row Squat (Suit­case Squat)
-(body­weight) Squats

***30 sec off***

Low­er Body Strength Cir­cuit #2: (~4:30)
-(weight­ed) Dead­lift (RDL)
-(body­weight) Alt. Reverse Lunges

***Water Break***

HIIT Cir­cuit #1: (~3:00)
‑Alt. Lat­er­al Squat + Blastoff Squat (cen­ter)
‑Lat­er­al Tap-Outs + Touch­downs (Option: add a hop)

***30 sec off***

HIIT Cir­cuit #2: (~3:00)
‑Squat Jacks
‑Run­ning Man

***30 sec off***

Fin­ish­er: 20 sec on / 20 sec off / 3 rounds (~2:00)
‑Frog­ger Hops (for­ward and back)

Cool-Down: approx. 30 sec per stretch (approx. 4:00)
‑Split Stance Quads/​Hip Flex­ors Stretch – R
‑Pyra­mid Ham­strings Stretch – L
‑Split Stance Quads/​Hip Flex­ors Stretch – L
‑Pyra­mid Ham­strings Stretch – R
‑Lat­er­al Lunge Hold Stretch – R
‑Lat­er­al Lunge Hold Stretch – L
‑Chest Open­er Stretch + Wrist Rotations
‑Slow Body Roll-Downs