Finish Strong - Weight loss and Metabolic Fitness: Phase 3 (6 weeks)
Author
Ken Nicodemus, MA, CMES
All plans by this CoachLength
6 Weeks
Typical Week
5 Custom, 4 Strength, 4 X-Train, 4 Other, 1 Bike, 1 Walk
Longest Workout
0:45 hrs
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Summary
This 3rd phase of the FitStop weight management and toning program will maximize metabolic conditioning and overall calorie burn. Plan creator and coach Ken Nicodemus is an Exercise Physiologist with over 25 years experience and specializes in optimizing metabolic fitness by training to push up your lactate threshold with cardiometabolic training and metabolic conditioning during strength training.
Stats
Sample Day 1
Motion Prep 1 warm-up with movement specific to your workout activity. See recommended base 1 routine or the attachment.
Sample Day 1
Fat-loss 1.A: 3 Sets of the following compound exercises. Alternate - Squat w/ pull, hip ext or leg curl w/ push, lunge + core. 1st set 15 reps (60 s rest), 2nd set 12 reps (45 s rest) & 3rd set 10 reps (30 s rest). Sample exercises - http://tinyurl.com/compound1
Sample Day 1
BT: Criss-cross. After warming up workout 20 minutes at tempo zone 3. During this time criss-cross from low 2 zone to high 3 zone every 1-2 minutes. Relaxed form. cd: 10min.
Sample Day 2
Motion Prep 1: warm-up with movement specific to your workout activity. See recommended base 1 routine or the attachment.
Sample Day 2
Your choice outdoor or indoor-stationary cardio - Maintain continuous easy to moderate intensity, heart rate training in zone 1-2. Practice good form. Your choice: walk, bike, elliptical, stairs, row, climber, etc.
Sample Day 2
Basic Core Exercise circuit: 1-2 minutes each exercise. Go thru the circuit 2-3 times. Include level appropriate exercises. http://tinyurl.com/CoreTraining3
Sample Day 3
Motion Prep 1: warm-up with movement specific to your workout activity. See recommended base 1 routine or the attachment.