Show Up Fitness free workout plan for 1st week of 2023
Show Up Fitness free
workout plan for
1st week of 2023
Sign up for your FREE 15-min ZOOM call to assess your ONLINE programming available HERE.
New Year's is here and it's going to be your best year ever, RIGHT? That's what we tell ourselves every New Year's but when December comes around, I hardly see people posting about “Finishing Strong AF for my New Year's Resolution!” That's ok, let Show Up Fitness (SUF) help!
Here are the three biggest problems that I see with goal setting and New Year's Resolutions:
1- Unrealistic goals. You want to lose the 30-lbs that you put on during Covid-19 as quickly as possible – that's not going to happen! Yes, the average American put on over 30-lbs during the Covid-19 pandemic because they ate and drank too much and didn't move thanks to the government lockdowns. As fear and anxieties rose, our consumption increased and movement faltered (not to say we moved a lot prior, but still.)
2- Diets. American's do not have a weight loss problem; we have a sustainability issue. We can lose weight with any of the newest diet trends – 5-10-25-lbs in a month that's not the issue. It's maintaining the weight that comes off through the entire year. Your best bet is to focus on moving more (doing the following workouts 3x per week), drinking water, and eating 1.7g of protein per kg of weight (take your weight in pounds and divide it by 2.2 to convert to kilograms.) Don't overwhelm yourself with the best diet, focus on winning the week with your workouts!
3- Too much too fast. The principle of overload comes from the story of Milo and his calf. The famous ancient Greek athlete would carry his calf up the hill to retrieve water for the village folk. As the cow got bigger, so did Milo. The increase in load was progressive. He didn't pick up a baby calf on day 1 and then try to move a half ton heffer the next – he did it little by little. If you put too much on the organism too fast, you'll break down and likely fall short with an overuse injury i.e. shin splints, achilles issues, knee or low back pain.)
The following is three workouts for any beginner or trainer who is looking for a great workout for their new clients using the Show Up Fitness CCA (Core movement patter, Core movement pattern, Accessory.)
Person 1: Fat loss (LOWER body focus)
1- Core Movement Pattern – Squats = Goblet Squats
a. Core Movement Pattern – Push = Push-ups
b. Accessory – abs = planks
Perform exercise 1, then a and then b. Rest after the set of planks until you are ready for round two. Perform three circuits and then move into the CCA-2.
2- Core Movement Pattern – Hinge = Floor Bridge
a. Core Movement Pattern – Pull = DB Rows
b. Accessory – abs = side planks
Perform exercise 1, then a and then b. Rest after the set of planks until you are ready for round two. Perform three circuits and then move into the CCA-3.
3- Core Movement Pattern – Uni-lateral = Step-ups
a. Core Movement Pattern – Vertical Push = Seated V- Press
b. Accessory – glute focus = side band walks
Perform exercise 1, then a and then b. Perform three circuits and then move into Metabolic conditioning if they are feeling well and time permits. The following is an example of a V-press. We suggest showing at least one new exercise to a client, this will pique your clients interest to get them to SHOW UP for the most important workout, the next one!
4- Metabolic Conditioning:
a. Suitcase walks – jumping jacks – wall sits
Perform the three exercises with minimal rest (aim for 30-seconds per exercise – usually 2-4 rounds.
Day 3 (non-consecutive days)
Take the first CCA-1 and move it to the second. The second CCA-2 moves down to the end. The third CCA-3 now become the first CCA-1. The exercises will remain the same, you can add in whatever accessory exercise that you'd like. Think of accessories are anything that you want to improve aka your favorite body part. This is a great time to do a single jointed exercise like lateral raises for toned shoulders or crunches for your abs. If you like performing cardio, add it in here for 30-60 seconds. Another accessory exercise could be any injury or prehab exercise that you can do. Check out one of the best exercise library's with corrective exercises with our Doctor's of Physical Therapy partners The Prehab HERE.
Day 5 (non-consecutive days)
For the third workout of the week, the second CCA-2 will now be the first CCA-1. By switching the first CCA with the others, you will allow for more weight compared to if you were to do it as the second or third. By doing the CCA in this fashion, you'll be optimizing tension which is the most important driver for muscular hypertrophy. Read the most cited journal article from Dr. Brad Schoenfeld here.
As for the METCON circuits at the end, YOU DO NOT HAVE TO DO THEM. If you wanted to stretch, walk on the treadmill, or feel like you've had enough and want to go home – THAT'S OK, YOU SHOWED UP!
Person 2: Fat loss with UPPER body focus
1- Core Movement Pattern – Push = Incline DB Press
a. Core Movement Pattern – Pull = DB Rows
b. Accessory – Arms = Bicep Curls
Perform exercise 1, then a and then b. Rest after the set of planks until you are ready for round two. Perform three circuits and then move into the CCA-2. Here is an example of the DB incline press:
2- Core Movement Pattern – Vertical Push = Standing Military Press
a. Core Movement Pattern – Pull = Face Pulls
b. Accessory – abs = Planks
Perform exercise 1, then a and then b. Rest after the set of planks until you are ready for round two. Perform three circuits and then move into the CCA-3. Here is an example of trainer engaged planks:
3- Core Movement Pattern – Squats = Goblet Squats
a. Core Movement Pattern – Transitional = Farmers Walks
b. Accessory – Arms = Overhead Triceps extensions
Perform exercise 1, then a and then b. Rest after the set of planks until you are ready for round two. Perform three circuits and then move into Metabolic conditioning if they are feeling well and time permits.
4- Metabolic Conditioning:
a. Med Ball Slams – jumping jacks – wall sits
Perform the three exercises with minimal rest (aim for 30-seconds per exercise – usually 2-4 rounds. Here is an example of med ball slams. Once you finish ~10 slams, perform 30-seconds of jumping jacks and then 30-second wall-sits.
For workouts 2 & 3, use the same template as mentioned above by moving CCA-1 down to CCA-2 etc.
For both case examples, aim for 10-15 reps. Set one should be easy with proper for 15-reps. Add weight to properly be able to perform 12 reps. The last set should be the most difficult with an intensity that barely allows for 10-complete reps (0-RIR = reps in reserve.)
Are you struggling with your results? Do you need help with your programming?
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