Week 1 (Phase 4)

Stick to the basics and complete the actions below this week:

Actions

  1.  Track what you eat & drink before you consume it
  2.  Meditate daily for 2+ minutes
  3.  Continue with the the TRINITY weights workouts and Thought Transformers

Workout Calendar

Note: you can move workouts around to suit you – we recommend Monday, Wednesday and Friday for 3 workouts a week, or Monday, Tuesday, Thursday, Friday for 4 workouts a week.

Workout 1

Workout breakdown:

1. Bulgarian Split Squat – 5 x 5 per leg (heavier!)
2. Kettlebell Sumo Deadlift Holding Two KBs – 5 x 5 (heavy!)
3a. Kettlebell Romanian Deadlift – 3 x 12-15
3b. Bodyweight Glute Bridge – 3 x 12-15
4a. Kettlebell Overhead Press – 3 x 12-15
4b. Kettlebell Upright Row – 3 x 12-15
5a. Plank – 20 seconds
5b. Side Plank Right Side – 10-15 seconds
5c. Side Plank Left Side – 10-15 seconds
5d. Plank – 20 seconds

90 seconds rest on sets of 5 x 5, 45-60 seconds rest on sets of 12-15, 10 seconds rest between planking movements and 45-60 seconds at the end of each quad set of planks

Workout 2

Workout breakdown:

1. Single Arm Kettlebell Row – 5 x 5 per arm (heavy)
2. Kettlebell Floor Press – 5 x 5 per arm
3a. Kettlebell Bicep Curl – 3 x 10-15
3b. Resistance Band Bicep Curl – 3 x 10-15
4a. Single Leg Romanian Deadlift – 3 x 8-10 per leg
4b. Frog Pumps – 3 x 12-15
5. V Sits/Tuck Crunches – 3 x 10-12

90 seconds rest on sets of 5 x 5, 45-60 seconds rest on sets of 8+ reps

Workout 3

Workout breakdown:

1. Goblet Squat with 2 sec. Pause at bottom – 4 x 8-10
2a. Reverse Lunge – 4 x 6-12 per leg
2b. Kettlebell Swing – 4 x 12-20
3a. Single Leg Glute Bridge – 4 x 6-12 per leg
3b. Two-Leg Glute Bridge – 4 x 12-20
3c. Glute Bridge Hold – 4 x 20 seconds
4a. Kettlebell Shoulder Press – 4 x 6-12 per arm
4b. Kettlebell Tricep Extension – 4 x 12-20

60-90 seconds rest throughout

Workout 4

Workout breakdown:

1a. Push up (knees or full) – 4 x 8-10 reps
1b. Resistance Band Pull Apart – 4 x 10-12
2. Kettlebell Thruster – 4 x 8-10 per arm
3a. Kettlebell Pendlay Row – 4 x 10-12 per arm
3b. Resistance Band Face Pull – 4 x 12-15
4a. Box Step Ups – 4 x 10 per leg
4b. Russian Twist – 4 x 10 per side
4c. Down Ups – 4 x 10

60-90 seconds rest throughout

End Of Week

Check in with your coach by clicking the button below:

Once you’ve checked in with your coach, you can mark the week as “completed” using the button below: