Week 7 (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

Workout breakdown:

1a. Romanian Deadlift – 4 x 8 (drop set on final set)
1b. Push Up – 4 x 8 (drop set on knees on final set)
2. Single Arm Row – 4 x 8 (drop set every set)
3a. Kettle Bell Thruster – 4 x 8 (per arm)
3b. Kettle Bell Wall Sit – 4 x 30-45 secs
4a. Kettlebell Curl – 3 x 21 (7, 7, 7)
4b. Kettle Bell Skullcrusher – 3 x 21 (7, 7, 7))

45-60 seconds rest between each exercise

Workout breakdown:

1a. Goblet Squat – 4 x 8 (drop set final set)
1b. Kettle Bell Swing – 4 x 15
1c. Band Pull Apart – 4 x 15
2a. Kettle Bell Shoulder Press – 4 x 8 (per arm)
2b. Kettle Bell Front Raise – 4 x 8 (drop set final set)
2c. Kettle Bell Overhead Press – 4 x 8
3. Kettle Bell Russian Twist – 100 reps (as many sets as it takes)
4. Reverse Lunge or Step Up – 5 sets: 10, 20, 30, 40, 50

45-60 seconds rest between each exercise

Workout breakdown:

1a. Goblet Squat – 4 x 12
1b. Resistance Band Pull Down – 4 x 12
1c. Kettle Bell High Pull – 4 x 12
1d. Resistance Band Curl – 4 x 12
2a. Kettle Bell Overhead Press – 3 x 12
2b. Kettle Bell Romanian Deadlift – 3 x 12
2c. Kettle Bell Pullover – 3 x 12
2d. Weighted Glute Bridge – 3 x 12

60 seconds rest between each round of four movements

Workout breakdown:

1a. Kettle Bell Sumo Deadlift – 4 x 12
1b. Box Push Up/Knee Push Ups – 4 x 12
1c. Kettle Bell Reverse Lunge – 4 x 6 (per leg)
1d. Kettle Bell Row – 4 x 12
2a. Kettle Bell Floor Press – 3 x 6 (per arm)
2b. Knee/Leg Raises – 3 x 12
2c. Flutter Kicks – 3 x 12
2d. Plank – 3 x 30s

60 seconds rest between each round of four movements

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: