FitCamp@home - Month 4 - YBR
Yellow Brick Road
Week 4
This week is an easy de-load week where you chose your workouts from the last 21 days. Use this week to review where you are now, what has been working and what still needs to improve.
Daily Routine
1.Upon waking drink a pint of water
2.Perform Workout & post in the Facebook Group how you got on.
3.Greens drink if using greens.
4.Meal 1 + Supplements
5. Meal 2
6. Meal 3
7. Review your day, goals, plan & prepare for tomorrow
8. Post in the Facebook Group how you have done today & any question
9. Bed early!
Workouts
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 the last 21 days to chose from.
Only perform a workout once a day this week.
Day 22
Choose one of the general body HIIT workouts from the following to perform today.
Day 1 Die Hard - (50/10 x 10) - http://combinedfitness.co.uk/members/fitcamphome/ybr-month-4/ybr-month-4-week-1/
Day 6 End of Days - 40/20 x 12 - http://combinedfitness.co.uk/members/fitcamphome/ybr-month-4/ybr-month-4-week-1/
Day 12 Kill Bill - 30/5 x 8 pairs - http://combinedfitness.co.uk/members/fitcamphome/ybr-month-4/ybr-month-4-week-2/
Day 17 Notorious - 50/10 x 10 - http://combinedfitness.co.uk/members/fitcamphome/ybr-month-4/ybr-month-4-week-3/
Day 23
Chose one of the speed / power workouts from the following to perform today
Day 3 Dune - 30/5 x 16 - http://combinedfitness.co.uk/members/fitcamphome/ybr-month-4/ybr-month-4-week-1/
Day 11 Juno - 20/10 x 2 mini circuits - http://combinedfitness.co.uk/members/fitcamphome/ybr-month-4/ybr-month-4-week-2/
Day 15 Bigger, Stronger, Faster - 20/10 x 10 x 2 - http://combinedfitness.co.uk/members/fitcamphome/ybr-month-4/ybr-month-4-week-3/
Day 24
Chose one of the Muscular Endurance workouts from the following to perform today
Day 2 The Hurt Locker - 50/10 x 5 x 2 - http://combinedfitness.co.uk/members/fitcamphome/ybr-month-4/ybr-month-4-week-1/
Day 8 Stay Alive - 30s x 9 x 2- http://combinedfitness.co.uk/members/fitcamphome/ybr-month-4/ybr-month-4-week-2/
Day 13 Dead Silence - 30/30 x 8 pairs - http://combinedfitness.co.uk/members/fitcamphome/ybr-month-4/ybr-month-4-week-2/
Day 20 Mission Impossible - 30/5 x 9 x 4 - http://combinedfitness.co.uk/members/fitcamphome/ybr-month-4/ybr-month-4-week-3/
Day 25
Chose one of the Aerobic workouts from the following to perform today
Day 4 Fever Pitch - 50/10 x 10 - http://combinedfitness.co.uk/members/fitcamphome/ybr-month-4/ybr-month-4-week-1/
Day 9 Bamboozled - 45/15 x 10 - http://combinedfitness.co.uk/members/fitcamphome/ybr-month-4/ybr-month-4-week-2/
Day 16 Resident Evil - 30/5 x 18 - http://combinedfitness.co.uk/members/fitcamphome/ybr-month-4/ybr-month-4-week-3/
Day 26
Chose one of the Strength workouts from the following to perform today
Day 5 The Incredibles - 50/10 x 10 - http://combinedfitness.co.uk/members/fitcamphome/ybr-month-4/ybr-month-4-week-1/
Day 10 Invictus - 50/10 x 5 x 2 - http://combinedfitness.co.uk/members/fitcamphome/ybr-month-4/ybr-month-4-week-2/
Day 19 Pride & Glory - 50/10 x 10 dumbells - http://combinedfitness.co.uk/members/fitcamphome/ybr-month-4/ybr-month-4-week-3/
Education
Day 27
Stretches
No normal workout today but try to do some walking ideally 21 minutes & your stretches.
Day 28
REST DAY