Week 5:
Intermediate Training, Round 1!
Congratulations, you’ve made it. So how did you find the first 4 weeks, [ds_firstname]? I’m proud of you for making it this far, but now it’s time to kick things up a notch, and to start getting into some advanced training methods. Don’t worry, we’ll do things one step at a time.
You’ve now finished the first 4 weeks of the training program. I hope you liked it, but more importantly, I hope you can notice some changes in your physique, your strength, and your fitness levels. The next 4 weeks will be more intensive than the previous 4, but don’t worry, you can do it: Just try your best. It’s perfectly normal for you to struggle at times, but don’t worry, we’ll get you through it.
Important: Before you continue with week 5 you should be able to perform at least 3 sets of 10 repetitions of each exercise that we provided 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 choice (workout 1-4 in the video archive) in the first 3 weeks. Only people who have been physically active before Drilldoggy, can directly enter the 2nd stage, so you don’t have to be ashamed. You’ll still burn a lot of fat, and lose weight with the first 4 weeks of our program too. You’ll soon be able to get 10 -15 reps with each exercise with no problems whatsoever.
You can click the fullscreen-button below:
Body Weight Circuit 5:
3 rounds:
10-15 repetitions or 30 seconds Air Squats
10-15 repetitions or 30 seconds Clapping Pushups
10-15 repetitions or 30 seconds Lunge + Superset
10-15 repetitions or 30 seconds Rows (with Overhead Grip)
10-15 repetitions or 30 seconds Biceps+ Triceps Superset
Body Weight Circuit 4:
3 rounds:
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:
3 rounds:
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
Day 1: Body Workout Circuit #5
Here’s your very first advanced body workout circuit. Your personal trainer has developed a highly-intensity, effective circuit that’s designed to push you to your limits. It’s important that you’re able to get through the first 4 circuits of the program before you attempt this one. We recommend that you buy a resistance band, as this will allow you to train your muscles more efficiently at times. Don’t worry about the price as you can pick one up for less than $10. If you are on a budget, and don’t want to invest any money, you can use other weights such as bottles, books or even boxes.
Body Weight Workout Circuit 5, mixes exercises you have already learned in the past, with new variations such as: Clapping Pushups. The workout is, testing and physically demanding, but no matter what, give it your all. If you do struggle, simply choose any other workout circuit. All of the circuits are effective, and will train your whole body.
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 3
You don’t have to use the optional training day to make progress, but when you’re feeling fit and want to speed things up, feel free to exercise on this day. We recommend that you practice body weight circuit 3 today. Remember: There’s a reward (a cheat meal) for every second optional training day you perform.
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 plenty of water : )
Day 6: Body Workout Circuit #4
Here’s the circuit you learned in the last week again. Try to improve on your technique, and try to get a few more reps than your previous workout.
Day 7: Rest – Celebration!
Yeah! You made it, good job! You have finished the first week of the intermediate training program, and next week we’ll be adding another circuit to the mix. This will be no walk in the park, but it will get you the results that you’ve been hoping for. I hope you enjoyed what you did this week, and are ready to kick some butt in the next stage of the program. You’ll be fitter, leaner, and healthier than ever before. Have a great day.