Week 4:
The Pup Training calm before the storm!
How were the first three weeks? Are you starting to feel fit and strong, [ds_firstname]? This week we’re going to introduce the last beginner circuit before we enter the intermediate stage next week. We ‘re going to introduce an optional training day this week, but we’d advise that you do it. You don’t have to use the optional day to make progress, but when you feel up to it, and want to speed things up, feel free to exercise on this day.
Here’s your reward: for 2 optional training days you’ve earned yourselves one free meal. This means that you can eat one meal that doesn’t stick to the Drilldoggy nutrition concept. Baiscally, you’ve earned yourselves a cheat meal, as long as you did your 2 optional workouts! (Please try to make the free meal as healthy as possible and stick to our guidelines: 1 free meal / 2 voluntary training days). If you want to make quicker progress we recommend that you make your free meal, relatively healthy if possible. This isn’t an excuse to go out and binge eat! Also, remember that it’s a free MEAL, not a free DAY, so stick to the nutrition plan up until your ONE treat meal.
Important: Before you continue with week 5, you should be able to perform at least 3 sets of 10 repetitions of each exercise we have outlined so far. If you can’t, we recommend that you practice the first 4 weeks again and integrate an optional training day with another workout circuit of your choosing (workout 1-4 in the video archive) in the first 3 weeks. Only people who have been active before Drilldoggy, can directly enter the 2nd stage, so you don’t have to be ashamed. You’ll burn a lot of fat and lose weight with the first 4 weeks of our program too and you’ll soon make progress and be able to knock those 10 reps out, no problem at all.
You can click the fullscreen-button below:
Body Weight Circuit 4:
30 seconds Jogging in Place
10-15 repetitions or 30 seconds Push Ups + “Touch your shoulders”
10-15 repetitions or 30 seconds Jumping Squats
10-15 repetitions or 30 seconds Burpees
10-15 repetitions or 30 seconds Star Jumps
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: Body Workout Circuit #4
Here’s your last beginner body weight workout circuit. It’s the most intensive circuit so far, but when you have finished these exercises, you’re ready to enter the second stage of my weight loss program. This circuit is the most challenging so far, because all of the exercises combine elements of cardio and muscle training. Some exercises you have experienced before are modified (like Jumping Squats,(Push Ups + “Touch your shoulders“) and one exercise is brand new (such as “Star Jumps”) Just try your best and do as many repetitions as you can in 30 seconds.
Day 2: 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 3: Optional Training Day: Rest or Body Weight Circuit 2
You don’t have to use the optional day to make progress but when you feel fit and want to see faster results feel free to exercise on this day. We recommend that you practice body weight circuit 2 today.
Day 4: 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 5: Rest
On all of the rest days you should do some light stretching and ice any of the muscles that are sore! Get plenty of sleep and drink some more water : )
Day 6: Body Workout Circuit #3
Here’s the circuit you have performed last week again. Try to improve on your technique, and try to perform more reps than did in the previous week.
Day 7: Rest – Celebration!
Congratulations! You have made it. :-) You are ready for level 2 of the weight loss program. You’ve made amazing progress and should be seeing improvements in both your appearance, and your physical strength and fitness. I hope that you enjoyed the beginner stage, now let’s kick things up a notch and move on to the intermediate program.