Week 3:
The Pup Training in Progress

dog with tennis ball

 

Welcome Back, [ds_firstname]! How were the last couple of week’s workouts? You’re doing a great Job so far and remember, if you need to adjust the program, just make sure to write it down so that you can keep track of the changes, and see the improvements you’re making!

We’re not going to increase the number of workout days, but we are going to introduce a new body weight circuit, and increase the intensity, so follow along as best you can, and watch the videos for help on the techniques. I hope that you enjoy the exercises and have a lot of fun in the process. See you soon!

You can click the fullscreen-button below:

Body Weight Circuit 3:

10-15 repetitions or 30 seconds High Knees
10-15 repetitions or 30 seconds  Air Squats
10-15 repetitions or 30 seconds  Push Ups
10-15 repetitions or 30 seconds Burpees
10-15 repetitions or 30 seconds Crunches

Body Weight Circuit 2:

3 rounds:

10-15 repetions or 30 seconds Jumping Jacks
10-15 repetions or 30 seconds  15 Push Ups
10-15 repetions or 30 seconds  15 Planks
10-15 repetions or 30 seconds  Air Squats
10-15 repetitions or 30 seconds Burpees

 

 

Day 1: Rest

The last 2 days were really intensive, and it’s important that your body recovers. You should do some light stretching and ice any of the muscles that are sore! Get plenty of sleep and drink some more water : ). Tomorrow marks the beginning of weight loss week #3.

Day 2: Body Weight Circuit 3
Here we go. Today we introduce our body weight circuit 3. Lance has prepared some new, great fat-burning exercises for you, which are sure to get your heart pumping.  3 of the exercises in this circuit have already been present in the previous 2 weeks, and only the Crunches and High Knees are new. “High Knees” are a very effective Cardio exercise, and Crunches are perfect for helping you achieve a lean ripped stomach.

Just try your best and do as many repetitions as you can in 30 seconds. Like we always say, if it’s too easy, weights resistance bands, and more reps will soon change that. This way you can control your progress, and be proud about the improvements that you’re making.

Day 3: Light Cardio Training (45 minutes)

Cardio is about getting your heart pumping, and your blood flowing. The best way to monitor this is with a heart rate monitor, and then figure out your zones. If this is a little too high-tech then you’ll just need to get a feeling for when your heart is beating at the right rate. Some great examples of cardio are: running in the park (one of my favorites), going for a bike ride, or just doing a few laps in your local swimming pool. Simply try your best, and go at a leisurely pace. This is LIGHT cardio training after all. The intention here is to ease you into the program, not kill yourself as if you’re training for a marathon. The intention today is to get your heart rate up, get your blood flowing, and to burn a few calories along the way. Things get much tougher so don’t worry about that.

Examples of exercise intensity levels:
Skipping Rope > Running > Swimming > Riding Bike > Walking

Recommended Time (Skipping Rope, Running, Swimming, Riding Bike, Walking):
15-20 minutes > 30-45 minutes > 45-60 minutes > 60-75 minutes > 90 minutes

Remember: These are only recommended times, and should be your targets after finishing the training program, and getting yourself fitter. For now just keep going for as long as you can! It’s great to ride a bike for 30 minutes, or walk for 45 minutes in the park. Every form of activity burns calories! 

Day 4: Rest

On all of your rest days, you should do some light stretching and ice any of your muscles that are sore! Get plenty of sleep and drink some more water : )

Day 5: Body Workout Circuit #2

You watched body weight circuit #2 last week. Just remember the exercises from there, or watch the video on the left side again. It’s important to repeat the circuits to make progress and improve on your performance. Just try your best and do as many repetitions as you can in 30 seconds. When it’s too easy, weights bands, or more reps are your friends.

Day 6: Light Cardio Training (45 minutes)

Cardio is about getting your heart pumping, and your blood flowing. The best way to monitor this is with a heart rate monitor, and then figure out your zones. If this is a little too high-tech then you’ll just need to get a feeling for when your heart is beating at the right rate. Some great examples of cardio are: running in the park (one of my favorites), going for a bike ride, or just doing a few laps in your local swimming pool. Simply try your best, and go at a leisurely pace. This is LIGHT cardio training after all. The intention here is to ease you into the program, not kill yourself as if you’re training for a marathon. The intention today is to get your heart rate up, get your blood flowing, and to burn a few calories along the way. Things get much tougher so don’t worry about that.

Examples of exercise intensity levels:
Skipping Rope > Running > Swimming > Riding Bike > Walking

Recommended Time (Skipping Rope, Running, Swimming, Riding Bike, Walking):
15-20 minutes > 30-45 minutes > 45-60 minutes > 60-75 minutes > 90 minutes

Remember: These are only recommended times, and should be your targets after finishing the training program, and getting yourself fitter. For now just keep going for as long as you can! It’s great to ride a bike for 30 minutes, or walk for 45 minutes in the park. Every form of activity burns calories! 

Day 7: Rest – Celebration!

Although there is no exercise specific for today use the extra “rest” to go for a bike ride, play a sport,
or even just go for a nice walk. Aim for about 30 minutes of movement!

Awesome progress! That’s another week down on your journey to a healthier lifestyle! I’ll see you tomorrow for Week 4, and congratulations on a job well done.