Week 12 (Phase 3)

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:

1a. Goblet Squat – 4 x 10-12
1b. Glute Kickback – 4 x 10-15 per leg
2. Single Arm Overhead Lunge – 4 x 6-10 per leg
3a. Push Up – 3 x 5-10
3b. Kettle Bell Lateral Raise – 3 x 10 per side
4a. Kettle Bell Overhead Press – 3 x 10
4b. Kettle Bell Tricep Extension – 3 x 10
5a. Lunge Step Up – 4 x 5 per leg
5b. Jump Squat – 4 x 10

45-60 seconds rest between each exercise

Workout 2

Workout breakdown:

1. Single Leg Romanian Deadlift – 4 x 8-12 per leg
2. Single Leg Glute Bridge – 4 x 8-10 per leg
3. Kettle Bell Pendlay Row – 4 x 10 per arm
4a. Kettle Bell Pullover – 4 x 10
4b. Resistance Band Face Pull – 4 x 10-15
5a. Side Plank – 4 x 20-30s per side
5b. Bodyweight Glute Bridge – 4 x 10-15

45-60 seconds rest between each exercise

Workout 3

Workout breakdown:

1. Goblet Squat – 5 x 10-12
2. Kettle Bell Overhead Lunge – 5 x 6-8 per leg
3a. Kettle Bell Front Raise – 5 x 5
3b. Incline Push Up – 5 x 5-10
3c. Tricep Dips – 5 x 5-10
4a. Weighted Crunch – 3 x 10-15 reps
4b. Kettle Bell Russian Twist – 3 x 10 reps/side

45-60 seconds rest between each exercise

Workout 4

Workout breakdown:

1. Kettle Bell Romanian Deadlift – 5 x 6-8
2. Single Leg Glute Bridge – 5 x 6-8 per leg
3a. Kettle Bell Swing – 5 x 10
3b. Kettle Bell Sumo Deadlift – 5 x 10
4a. Kettle Bell Row – 5 x 10-12
4b. Kettle Bell Bicep Curl – 5 x 10-12

45-60 seconds rest between each exercise

End Of Week

Review your previous month’s progress with your coach – do this regardless of how “good” or “bad” a month it’s been:

Once you’ve done your monthly review, you can mark the week as “completed” using the button below: