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The CUT 6 Week Workout Plan

6/25/2020

2 Comments

 
  • The program includes several exercises that engage multiple muscle groups at once for an increased calorie burn and efficiency.

  • Rest period between rounds are between 30-45 seconds to keep the heart rate elevated for an increased intensity.

  • Workouts are structured as “tri-sets.” Three exercises are performed consecutively followed by a short break. This stimulates several muscle groups at once, further maximizing the calorie burn.
DAY 1

1)  4 ROUNDS
  • 20x  Band Lateral Walks
  • 20x  KB Swings
  • 20x  Push Up Plank


2)  4 ROUNDS
  • 24x  KB Walking Twisting Lunges
  • 15x  KB Squat Press
  • 10m  KB Farmer’s Walks (each way)


3)  4 ROUNDS
  • 15x  KB SL DL
  • 15x  KB Sumo Squat
  • 15x  KB V Crunch


4)  4 ROUNDS
  • 12x  DB Squat
  • 15x  DB Bridge
  • 30x  KB Russian Twist
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DAY 2

1)  3 ROUNDS
  • 15x  DB Alt.Shoulder Press
  • 15x  DB Rows
  • 15x  Weighted DB Leg Raises


2)  3 ROUNDS
  • 15x  DB Lateral Raise
  • 15x  Push Ups w/DB
  • 15x  SB Crunch w/twists


3)  3 ROUNDS
  • 20x  DB Renegade Rows
  • 15x  DB Front Raise
  • 50 yds  DB Farmer Walks w/shrug hold


4)  3 ROUNDS
  • 20x  Bench Dips
  • 20x  DB Shoulder Boxing Punch Alt.
  • 12x  Burpee w / DB Curl to Press
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DAY 3

Warmup
  • ½ Mile Jog
  • High Knees, Butt Kicks, Walking Lunges, High Skips, Side Shuffles

Sprints

     1)  5 x 20 yards

     2)  5 x 50 yards

     3)  5 x 100 yards

     * Rest 30 seconds between all sprints

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DAY 4 - REST
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DAY 5

1)  4 ROUNDS
  • 10x  DB Squat
  • 10x  DB Shoulder Press
  • 15x  Suitcase Crunch


4 ROUNDS
  • 10x  DB Lunges
  • 10x  SB Seated Lat Raise
  • 10x  Lying Windshield Wipers


4 ROUNDS
  • 10x  DB RDL
  • 10x  Rear DB Delt Fly
  • 15x  Rope Cable Crunch


4 ROUNDS
  • 12x  DB Side Lunge
  • 12x  Lateral Raises
  • 10x  Forward Hand Tap Plank
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DAY 6

1)  4 ROUNDS
  • 10x  DB Flat Chest Press
  • Max  Pull Ups


2)  4 ROUNDS
  • 12x  DB Incline Press w/ twist
  • 12x  DB Bent Over Row


3)  3 ROUNDS
  • 15x  Fly
  • Max  Dips


4)  3 ROUNDS
  • 10x  DB Bicep Curl to Press
  • 10x  Rope Pressdown


5)  3 ROUNDS
  • 12x  Ab Roll-out
  • 12x  Cable Twist
  • 12x  Roll Plank
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DAY 7 - REST
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2 Comments

Fitness Workout 5/1

5/1/2020

0 Comments

 
1)  4 Rounds (with a barbell or a dumbbell)
  • 10x  Bent Over Row
  • 10x  High Pull
  • 10x  Overhead Press
Do not set your DB or BB down until all 30 reps are complete.  Rest 60 seconds between rounds.


2)  5 Min:  Substitute with DB, or BB if KBs are not available for use
  • 8x  KB Front Rack Squat
  • 16 KB Swing


3)  5 Rounds: 
  • 10 / 8 / 6 / 4 / 2x  Chin Ups
  • 20 / 16 / 12 / 8 / 4x  Push Ups
  • Rest 1 Min between rounds


4)  4 Rounds:  8 / 4 / 6 / 2 reps
  • Reverse Lunge
  • Curtsy Lunge
  • Jump Lunge
  • Lateral Lunge w. Pulse
  • Rest 1 Min


#metcon #workout #fitness #AMRAP #EMOM #fatloss #bootcamp #wod #crosstrain

"LiveFit, LiveStrong, LiveHealthy!"
-Toby
0 Comments

Home Workout #20

4/8/2020

0 Comments

 
Warm up (5-10 minutes)
 
Challenge: Complete this entire circuit in your best time possible with perfect form.  Modify where needed and rest ONLY as needed only.  The ¼ mile run should be used as a “recovery run.”  Go as slow as needed to recover!  Do this outside if possible, if not a hotel gym will usually have everything you need.
 
  • 25x  One Legged Burpees (Left)
  • 50 Push-ups
  • 50 Box Jumps (50 step-ups/ side on a bench, or 100 jumping jacks)

  • ¼ mile (400m)  Run

  • 50x  Fwd Lunges (25 each side)
  • 50x  Floor Wipers (Flutter kicks if no weights)

  • ¼ mile run

  • 25x  Dive Bomber Push Ups
  • 25x  Rows Left Side (if no weight, do 25 sit-ups)
  • 25x  Rows Right Side (if no weight, do 25 sit-ups)

  • ¼ mile run

  • 50x  Plank jacks
  • 50x  Bicycle Crunches

  • ¼ mile Run

  • 50x  Windmills (25 per side- zero or light weight!)
  • 25x  V-Ups OR Bench Crunches
  • 25x  One-legged burpees (Right leg)

  • ¼ mile run – A very easy recovery jog/walk

 
Cool Down & Stretch (5-10 minutes)


0 Comments

Home Workout #19

4/7/2020

0 Comments

 
Warm up (5- 10 min)

1)  6 minute AMRAP
  • 15x  Squat Jumps
  • 10x  Sumo-Deadlift High-Pulls
  • 5x  Push-ups
 
2)  5 minute AMRAP
  • 5x  Reverse Lunges (5 per side)
  • 7x  Presses (7 Shoulder Presses per side)
  • 9x  Sit-Ups
 
3)  4 minute AMRAP
  • 5x  One-legged Reaches
  • 10x  Cross-Body Mountain Climbers
  • 15x  Bicycle Crunches
 
4)  3 minute AMRAP
  • 6x  Step-Ups (6 each side)
  • 6x  Dips
 
5)  2 minute AMRAP
  • 5x  Bicep Curls
  • 5x  Suicide Push-ups (plank to elbows)
  • 5x  Bench Crunches
 
6)  1 minute (As many reps as possible!!)
  • Full Burpees!
 
7)  BONUS:  This workout should only take about 25 minutes total.  Work your way back up the ladder performing each set of exercises for 2-3 minutes with 15-30 seconds of burpees in between each set of exercises. 

Cool down & Stretch (5-10 minutes)

0 Comments

Home Workout #18

4/6/2020

0 Comments

 
Warm up (5-10 minutes)
 
1)  3 Rounds with perfect form:  20 seconds each exercise:
  • Push-Ups
  • Knees-To-Elbows
  • Burpees
  • High Knee Run
  • Squats - BW
  • Bicycle Crunches
  • Vertical Jumps
  • Flutter Kicks
  • Superman Plank
  • Jump Lunges
  • Russian Twist
 

2)  3 Rounds:  30 seconds per exercise
  • Low Plank
  • Side Plank with Hip Dip - L
  • Plank
  • Side Plank with Hip Dip - R
 
Cool down & Stretch (5-10 minutes)

0 Comments

Home Workout #17

4/4/2020

0 Comments

 
Warm up (5-10 minutes)
 
1)  Ladder Down Challenge:
10 reps each exercise... 9x each exercise... 8x each... 7x... 1x
  • Step-ups - R/L
  • Dips
  • Full Burpees Baby!
 
2 Rounds
  • 30 sec Low Plank (1-leg up if possible)
  • 30 sec Jackknife Crunches - R/L
  • 3 x 10 sec hold on hip bridges
 
Cool down & Stretch (5-10 minutes)

0 Comments

Home Workout #16

4/3/2020

0 Comments

 
Warm up (5-10 minutes)
 
3 Rounds
  • 50x  Jump Rope
  • 40x Squats - BW
  • 30x  Push-ups
  • 20x  Burpees - No Push Up
  • 10x  Inch Worms
 
Cool Down & Stretch (5-10 min)

0 Comments

Home Workout #15

4/2/2020

0 Comments

 
Warm up (5-10 minutes)
 
Complete this ENTIRE workout in your best time possible.  Use modifications and scale when necessary. It looks easy- but this one is VERY deceptive!
 
1)  3 Rounds
  • 0.25 Mile (400 meters)  Run
  • 30x  Squat Jumps
  • 30x  Dips (on a bench)
  • 30x  Walking Lunges (each leg)
  • 30x  Sit-ups
 
2)  2 Rounds
  • 60 sec  High Knee Run
  • 20x  V-Ups - Alternating Arms
  • 60 sec.  Squat Hold
  • 10x  Bird Dogs *
  • 30 sec  Side Plank - R/L
  • 20x  Cossack Squat - 2 sec.  pause on each side

3)  3 Sets:  30 sec. each 
  • Side Plank Reach Thoughs - R/L
  • SL Deadlifts - R/L
  • Hollow Hold
  • Pike Push-Up
  • Wall Sit
  • Air Squat

4)  8 Min AMRAP
  • 20x  SL Squats
  • 15x  Supermans






Cool Down & Stretch (5-10 min)

0 Comments

Home Workout #14

4/1/2020

0 Comments

 
Warm Up with:
  • 15x  Large Arm Circles (forward and backward)
  • 10x  Down Dog with SCOOP into Cobra
  • 10x  Push-Ups (assisted or Regular)
 
1)  3 Rounds (straight though without rest if possible):  
  • 10x  Push-Ups straight into
  • :30s  Plank
 
2)  3 Rounds
  • 18x  DB Rows (on each side w
  • 18x  DB Tricep Kickbacks, Single Arm
  • 18x Bicep Curls (with weight)
  • 18x  DB Standing Shoulder Press - Left
  • 18x  DB Flys
  • 18x  Bent Over DB Reverse Flys
  • 18x  Dips on a chair or bench
  • 18x  DB Hammer Curls
  • 18x  DB Standing Single Arm Shoulder Press - Right
  • 18x  Push-Ups
  • 18x  DB Pullovers
  • 18x  DB Skull Crushers

4 Rounds - EMOM (every minute on the minutes)
  • 1x  Fwd Lunge + 1 Squat
  • 16x  Tempo MTN Climbers (with a 1 sec hold each leg)
  • 100x  Jumping Jacks
  • 25x  Squat Jumps
  • 20x  SL Deadlifts - R/L

3)  Finish it off with 2 MINUTES of Arm Circles! 
  • 60 seconds to the front
  • 60 seconds backward. 

Cool Down & Stretch (5-10 min)
0 Comments

Home Workout #13

3/30/2020

0 Comments

 
Warm up (5-10 minutes)
 
1)  3 Rounds
  • 20x  BW Squats
  • 20x  Mountain Climbers
  • 20x  Walking Lunges
  • 10x  Burpees

2)  3 Rounds
  • 10x  Lateral Lunges
  • 20x  Vertical Jump to Tuck Jump (the set counts as 1 rep)
  • 20x  Sumo Squat
  • 20x  High Knees (Each Side!)

3)  2 Rounds
  • 20x  Groucho Walk Forward (a favorite of mine from P90X!)
  • 20x  Groucho Walk Backward
  • 20x  Jumping Jacks
  • 20x  Front Kicks (each side)

4)  1 Round
  • 25x  Abduction- on each side
  • 25x  Fire Hydrants on EACH side
  • 25x  Donkey Kicks on EACH side
  • 25x  Supermans
  • 25x  Hip Bridges

Cool Down & Stretch (5-10 min)

"LiveFit, LiveStrong, LiveHealthy!"
-Toby


0 Comments
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