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Chad Howse Fitness for Real Life
Phase 1
Phase 1 - Beginners Challenge
Complete as many reps as possible in a 60-second period. Rest for 15
seconds. Continue on to your next exercise.
The number of TOTAL reps is your score.
1. Push-ups- Rest 15 Seconds -2. Inverted Row- Rest 15 Seconds -
3. Squat – bodyweight- Rest 15 Seconds -
4. Box Jumps – 12-inch boxWrite down your score, finish the 12-week workout, then complete
the challenge again.
Post your first and second scores on chadhowsefitness.com –
member’s area, or email them to me and I’ll post them. The first step
to your success is being held accountable – so let’s hear your results!
If you have the equipment to film your challenges by all means do so
and I’ll post them on the members area or on my youtube page.
Good luck!
Chad Howse Fitness for Real Life
Phase 1
Beginners Workout
the PowerHowse Challenge
The set-up
Each workout is split into 3 sections:
1. Warm-up - 5 minutes2. Lifting - 35 minutes3. Stretching - 10-15 minutes- cardio can be done at any time during the week as long as you get your 3 sessions in -1. Cardio - 10 - 15 minutes
Warm - up
The goal of the warm-up is to get your body revved and ready for the intense exercise that will follow.
You’re going to have some options for your warm-up and depending on what you’re doing that day, or even what you feel like doing to prepare for the workout that’s to follow, you’ll be able to choose from a number of options that will ensure a safe and effective training session.
Bodyweight circuit (suggested)
Option 1
Complete each exercise for 30 seconds each, rest for 60 seconds, then repeat for 5-10 minutes. This circuit will do the best job of preparing your body for an upper or lower body workout - but it’s pretty tough in itself.
squatsmountain climberspush-upschin-upsburpeescrunches
Cardio
Option 2
Chad Howse Fitness for Real Life
Phase 1
5-10 minutes of the following exercises. Intensity should be about a 7 out of 10.skippingrunning - outside or on treadmillbike - stationary or conventional
Training
You’ll complete each superset 3 times. A superset means you’ll be doing two exercises back-to-back followed by your 45 second rest period - which you have to stay true to!Time your sets early on so you can get an understanding of the pace of each exercise. These aren’t “all out” sets, you’ll always be exploding at full speed on the concentric contraction (push on a push-up, pull on a chin-up) but taking your time on the way down. Count to 2 on the down phase of each exercise.Intensity is the key, so whatever you do, push yourself as hard as possible.
Stretching
Stretching is one of the most overlooked aspect of building your ideal body both from a looks and performance perspective. Building the right muscle is much more important than simply building muscle - something that stretching will have a lot to do with.
What to do:
Stretch the following muscles 2-3 times for 30 seconds each.
calveshamstringship flexorsgroinlatschesttricepsshoulders
Chad Howse Fitness for Real Life
Phase 1
Weeks 1-3
Supersets
The week is split up into upper body pushes and pulls, and lower body. You’ll hit both upper body and lower body muscle groups twice in the week with these super intense supersets.
Staying true to the set times, reps as well as rest periods is vital to your success and advancing on to the intermediate program. Many of the exercises done in the beginners workout are bodyweight exercises, but don’t fool yourself into thinking that it’s going to be an easy 12-week program!
How to choose a weight?
If it’s a weighted exercise, choose a weight that you think will get you to fail at the goal rep count. If you go over, simply add more weight. Once you’ve chosen the right weight, stick to it. It’s not bad to fail under – or close to – the stated rep count.
Chad Howse Fitness for Real Life
Phase 1
Weeks 1-3Beginner Program
Supersets
Day 1
Pushes
Exercise Sets Rest Goals Reps Cadence
A1. Close-grip bench pressA2. Feet Elevated Push-ups
3 --,--,--45,45,45
1515
1 sec concentric
3 sec eccentric
B1. Military pressB2. Lateral Raise
3 --,--,--45,45,45
1515
1 sec concentric
3 sec eccentric
C1. Front SquatC2. Squats
3 --,--,--45,45,45
1515
1 sec concentric
3 sec eccentric
D1. Decline weighted sit-upD2. Bicycle
3 --,--,--45,45,45
1515
1 sec concentric
3 sec eccentric
Chad Howse Fitness for Real Life
Phase 1
Day 2
Pulls
Exercise Sets Rest Goals Reps Cadence
A1. Chin-upA2. Feet elevated pulls
3 --,--,--45,45,45
1515
1 sec concentric
3 sec eccentric
B1. Barbell curlB2. Upright Barbell Row
3 --,--,--45,45,45
1515
1 sec concentric
3 sec eccentric
C1. DeadliftC2.
Hamstring Curls
3 --,--,--45,45,45
1515
1 sec concentric
3 sec eccentric
D1. Cable crunchD2. Decline twist sit-up
3 --,--,--60,60,60
1515
1 sec concentric
3 sec eccentric
Chad Howse Fitness for Real Life
Phase 1
Day 3Pushes
Exercise Sets Rest Goals Reps Cadence
A1. Bench PressA2. Dips
3 --,--,--45,45,45
1212
1 sec concentric
3 sec eccentric
B1.Lumberjack PressB2. Bent-over Lateral Raise
3 --,--,--45,45,45
1212
1 sec concentric
3 sec eccentric
C1. LegPressC2. Lunge(12 reps each leg)
3 --,--,--45,45,45
1212
1 sec concentric
3 sec eccentric
D1. Decline weighted sit-upD2. Bicycle
3 --,--,--45,45,45
1515
1 sec concentric
3 sec eccentric
Chad Howse Fitness for Real Life
Phase 1
Day 4Pulls
Exercise Sets Rest Goals Reps Cadence
A1. Yates RowA2. Feet elevated pulls
3 --,--,--45,45,45
1212
1 sec concentric
3 sec eccentric
B1. Barbell curlB2. Upright Barbell Row
3 --,--,--45,45,45
1212
1 sec concentric
3 sec eccentric
C1. Straight Leg deadliftC2.
Hamstring Curls
3 --,--,--45,45,45
1212
1 sec concentric
3 sec eccentric
D1. Cable crunchD2. Decline twist sit-up
3 --,--,--60,60,60
1515
1 sec concentric
3 sec eccentric
Chad Howse Fitness for Real Life
Phase 1
Weeks 4-6
Challenge Workout
You’re given a list of exercises in an upper/lower split. Choose a weight that you think would get you to fail at 10-12 reps. As soon as you fail, drop the weight, take a minimal rest period (10-20 seconds) then continue with the exercise until you’ve completed the goal rep count.
After you’ve completed all of the repetitions for the first exercise, move on to and start the next exercises immediately.
Your cadence – or pace – is all out. So do each exercise as fast as possible.
Beginners Workout
Weeks 4-6
Day 1
Challenge Workout (rest/pause sets)
Upper Body
Reps to be completed for every exercise: 30 reps. Cadence: all out
1. Inverted Row
2. Feet Elevated Push-‐ups
3. Chin-‐ups (or reverse grip pulldowns)
4. Push-‐ups
5. Upright Row
6. Military Press
7. Bent-‐over Lateral Raise
8. Dips
Abs:
1. Abs Roll-‐outs
2. Hanging leg raise
Chad Howse Fitness for Real Life
Phase 1
Day 2
Lower Body
Reps to be completed for every exercise: 30 reps. Cadence: all out
1. Leg Press
2. Deadlift
3. Front Squat
4. Hamstring Curls
5. Seated Calf Raise
6. Leg press calf raise
7. Box Jumps (12-‐24 inch box)
Abs:
1. Decline Weighted Sit-‐up
2. Cable Crunches
Day 3
Upper Body
Reps to be completed for every exercise: 30 reps. Cadence: all out
1. Feet Elevated Push-‐ups
2. Inverted Row
3. Chin-‐ups (or reverse grip pulldowns)
4. Push-‐ups
5. Upright Row
6. Front Raises (dumbbell or plate)
7. Bent-‐over Lateral Raise
8. Barbell curls
Abs:
1. Abs Roll-‐outs
2. Hanging leg raise
Chad Howse Fitness for Real Life
Phase 1
Day 4
Lower Body
Reps to be completed for every exercise: 30 reps. Cadence: all out
1. Hamstring Curls
2. Squat
3. Straight leg deadlift
4. Leg press
5. Seated Calf Raise
6. Leg press calf raise
7. Box Jumps (12-‐24 inch box)
8. Frog Jump
Abs:
1. Decline Weighted Sit-‐up
2. Cable Crunches
Chad Howse Fitness for Real Life
Phase 1
Weeks 7-9
Giant Sets
Again, choose a weight that will get you to fail at 8 reps or close to it. Perform 3 exercises back-to-back-to-back, rest for 60 seconds then repeat for 3 full sets.
You’re doing a 1:3 cadence. So on the concentric contraction (push on a bench press, pull on a chin-up) push as fast as possible. For the eccentric contraction (way down of a bench press, way down of a chin-up) count to 3, going at a controlled page.
Weeks 1-3Beginner Program
Circuit Training
Day 1
Pushes
Exercise Sets Rest Goals Reps Cadence
A1. Close-grip bench pressA2. Lateral RaiseA3. Squat
3 --,--,--45,45,45
8 1 sec concentric
3 sec eccentric
B1. Military pressB2. Push-upsB3. LegPress
3 --,--,--45,45,45
8 1 sec concentric
3 sec eccentric
C1. Decline weighted sit-upC2. BicycleC3. Cable Crunch
3 --,--,--45,45,45
15 1 sec concentric
3 sec eccentric
Chad Howse Fitness for Real Life
Phase 1
Day 2
Pulls
Exercise Sets Rest Goals Reps Cadence
A1. Chin-upA2. Inverted RowA3.
Hamstring Curl
3 --,--,--45,45,45
8 1 sec concentric
3 sec eccentric
B1. Barbell curlB2. Upright Barbell RowB3. Deadlift
3 --,--,--45,45,45
8 1 sec concentric
3 sec eccentric
C1. Roll outsC2. Hanging Leg RaiseC3.
Mountain Climbers (15 each leg)
3 --,--,--60,60,60
1515
1 sec concentric
3 sec eccentric
Chad Howse Fitness for Real Life
Phase 1
Day 3Pushes
Exercise Sets Rest Goals Reps Cadence
A1.
Lumberjack PressA2. Lateral RaiseA3. Front Squat
3 --,--,--45,45,45
8 1 sec concentric
3 sec eccentric
B1. Inclined Bench PressB2. Push-upsB3. LegPress
3 --,--,--45,45,45
8 1 sec concentric
3 sec eccentric
C1. Decline weighted sit-upC2. BicycleC3. Cable Crunch
3 --,--,--45,45,45
15 1 sec concentric
3 sec eccentric
Chad Howse Fitness for Real Life
Phase 1
Day 4Pulls
Exercise Sets Rest Goals Reps Cadence
A1. Yates RowA2. Bent-over Dumbbell RowA3. Straight Leg deadlift
3 --,--,--45,45,45
8 1 sec concentric
3 sec eccentric
B1. Barbell curlB2. Hammer CurlB3.
Hamstring Curls
3 --,--,--45,45,45
8 1 sec concentric
3 sec eccentric
C1. Roll outsC2. Hanging Leg RaiseC3.
Mountain Climbers (15 each leg)
3 --,--,--60,60,60
1515
1 sec concentric
3 sec eccentric
Chad Howse Fitness for Real Life
Phase 1
Weeks 10-12
Challenge Workout
You’re going to be doing a body part split that will help you pack on lean muscle, fast. It’s different that any of the other weeks in the first phase, and it will push your body in different ways as well.
It’s the same set-up as the first challenge workout: do each exercise until failure, take minimal rest periods, then continue to the next.
Your cadence is 1:5. So you’re NOT going as fast as possible. The concentric contraction is to be done as fast as possible, the eccentric contraction is slow,with a count of 5 seconds on each rep.
Beginners Workout
Weeks 10-12
Day 1
Challenge Workout (rest/pause sets)
Hips/Shoulders
Reps to be completed for every exercise: 30 reps. Cadence: 1-‐second concentric, 5 seconds eccentric
1. Deadlift
2. Lumberjack Press
3. Lateral Raise
4. Hamstring Curls
5. Bent-‐over Lateral Raise
6. Straight Leg Deadlift
Abs:
1. Abs Roll-‐outs
2. Hanging leg raise
Chad Howse Fitness for Real Life
Phase 1
Day 2
Back /Tri’s
Reps to be completed for every exercise: 30 reps. Cadence: 1-‐second concentric, 5 seconds eccentric
1. Yates Row
2. Cable Pulldowns (or chin-‐ups)
3. Seated Cable Row
4. Dips
5. Cable Triceps Pushdowns
6. Skull Crushes
7. Inverted Row
Abs:
1. Decline Weighted Sit-‐up
2. Cable Crunches
Day 3
Quads/Calves
Reps to be completed for every exercise: 30 reps. Cadence: 1 second concentric, 5 seconds eccentric
1. Leg Press
2. Front Squat
3. Hack Squat (machine or bar)
4. Leg Press Calf Raise
5. Seated Calf Raise
6. Standing Weighted Calf raise
7. Weighted Step-‐ups (15 each leg)
Abs:
1. Abs Roll-‐outs
2. Hanging leg raise
Chad Howse Fitness for Real Life
Phase 1
Day 4
Chest/Biceps
Reps to be completed for every exercise: 30 reps. Cadence: 1 second concentric, 5 seconds eccentric
1. Decline Bench Press
2. Inclined Bench Press
3. Push-‐ups
4. Barbell Curl
5. Dumbbell Curls
6. Hammer Curl
Abs:
1. Decline Weighted Sit-‐up
2. Cable Crunches