FitCamp@home - 8 Week Transformation Workouts
Week 4
Final push to the end of month 1.
If you've worked hard for the last 3 weeks then on the flip side of working hard is recovery.
Most people overlook the need for recovery, it is a critical part of training as it is where the body adapts and rebuilds stronger (overcompensation).
Cycling types of training or using recovery training (less volume & intense) enables you to accelerate your recovery from intense training & adapt to training loads at a faster rate.
Working on a 4-6 week cycle of training is widely used in performance sport to maximise fitness gains & minimise the risk of over-training & injury.
On this programme we have 3 weeks of increasing the load and intensity followed by an easier 'de-load week, then the cycle repeats. So this week is a de-load (easier) week.
You may have noticed the workouts have different training focuses. We have workouts that focus on improving speed/ power, muscular endurance, strength, aerobic capacity, and those that are a general body HIIT.
In the training plan for this week you will perform a total of 5 workouts. Each day you will have a list of 3-4 workouts from that have the same training focus: speed/ power, muscular endurance, strength, aerobic capacity that have been taken from the last 21 days
Only perform a workout once a day this week if you usually do 2 per day and take 2 days rest.
If you only do one workout a day then miss out the Muscular Endurance workout & only do 4 days of workouts
Day 22
Chose one of the general body HIIT workouts from the following to perform today
2 - Avatar - 20/10 x 20 exercise
http://combinedfitness.co.uk/8wk-week-1/
7 - Casino - Tabata 20/10 x8 x 2
http://combinedfitness.co.uk/8wk-week-1/
12 - Fast & Furious - 2 mini circuits 45/15 x 5 (A&B)
17- 5x5x5 - 5 reps of 5 exercises x 5
Day 23
Chose one of the speed / power workouts from the following to perform today
3 - Avengers - 2 mini circuits of 4 exercises 20/10x 20
http://combinedfitness.co.uk/8wk-week-1/
9 - Bourne Supremacy - 20/20/20 (18 & finisher)
http://combinedfitness.co.uk/8wk-week-2/
15 - Chariots of Fire 2 - 2 mini circuits 20/5 x5x2
http://combinedfitness.co.uk/8wk-week-3/.
Day 24
Chose one of the Muscular Endurance workouts from the following to perform today
4 - Back to the future 2 - Accumulator 30/30 x 20
http://combinedfitness.co.uk/8wk-week-1/
6 - Crash - Musc End - 20/20/20 (20 exercises)
http://combinedfitness.co.uk/8wk-week-1/
13 - Groundhog day accumulator 30/30x 21
http://combinedfitness.co.uk/8wk-week-2/
19 - Rocky- (25/25/10x10) x2
http://combinedfitness.co.uk/8wk-week-3/.
Day 25
Chose one of the Aerobic workouts from the following to perform today
10 - Fatal Attraction - 20/10x10
http://combinedfitness.co.uk/8wk-week-2/
16 - High Fidelity 30/5 x 8 x2
http://combinedfitness.co.uk/8wk-week-3/.
20 - Titanic 30/5 x 16
Day 26
Choose a strength workout from the following to perform today
5 - Big - Strength - 30/15 x 13
11 - As good as it gets - ( 30/20x6)x2
http://combinedfitness.co.uk/8wk-week-2/
18 - Dazed & Confused - (30/15x8)x2 + finisher
http://combinedfitness.co.uk/8wk-week-3/.
Day 27
StretchesNo normal workout today but try to do some walking ideally 20+ minutes & your stretches.
Day 28
REST DAY