week 1 introductory exercise program · week 1 - workout 1 warm up instructions: complete each...

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The Phoenix Challenge

Week 1 Introductory

Exercise Program

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Week 1 - Workout 1

Warm Up

Instructions:

Complete each exercise in the warm up once, for 30 seconds. Then take a 30 second break -

before starting the main workout.

Jog on the spot

Lift your feet an inch or two off the ground, hopping from foot to foot.

Swing your arms gently



Heels up at the back

Jog with your legs shoulder-width apart, swinging your arms as you would when jogging

Flex your right knee and kick your right heel up toward your backside. Bring the right foot

back down

As the right leg comes down, flex your left knee and kick your left foot up toward your

backside



Plank jacks

Start in the plank position but with the elbows bent and the weight resting on the forearms

The body should form a straight line from the shoulders to the ankles

Engage the core by contracting your abs

Jump the feet out to the sides as if you were performing a jumping jack but keep the upper body still

Return the feet to the starting position and that is 1 rep

Switch Kicks

Start by standing on your left foot, and hold your arms in front of you, bent at 90 degrees (see 1st photo below)

Kick your right leg out in front of you (2nd photo)

Then stand on your right foot and kick your left leg in front of you (3rd photo)

Repeat a couple of times then, instead of having one foot fixed on the ground, each time you kick:

o Jump off your standing leg o Drive your elbows downwards in order to engage your core



High knees

Jog on the spot as you would do normally – however in this case, bring alternative knees up

to waist level



Heismans

Stand with your feet together and your knees slightly bent

Jump to the right, landing on the ball of your right foot

Pull your left knee up as you land on the right foot -imagine you are trying to hit your right

shoulder with your left kneecap.

Hold that position for a second, then jump to your left foot, landing on the ball of the foot.

Balance and hold on your left foot

Repeat for the prescribed time

Tips:

Once you get started, only one foot should be touching the floor at a time

Keep your arms out and to the sides for balance.



Main Workout

Jump squats

Superset – do this (for 30 secs) and the next exercise back to back, take a 60 sec break then repeat

Start with your arms by your side, feet shoulder width apart, head up, and back straight.

Keeping your back straight and chest up, squat down as you inhale until your upper thighs

are parallel, or lower, to the floor.

Now pressing mainly with the balls of your feet, jump straight up in the air as high as

possible, using the thighs like springs. Exhale during this portion of the movement.

When you touch the floor again, immediately squat down and jump again. Repeat for the

recommended amount of repetitions.



Plank Do this exercise for 30 secs

Lie on your stomach on the ground.

Raise your body in a straight line so that the only parts of your body touching the ground are your toes and the part of your arm between the wrist and elbow.

Bring your navel towards your spine and contract for the time specified above

Make sure your knees and glutes are braced and that you do not let your lower back sag

Breathe normally throughout

If you find this too difficult, start off in the kneeling position and then work up to the position above



Burpees Superset – do this (for 30 secs) and the next exercise back to back, take a 60 sec break then repeat

Stand with your feet shoulder width apart

Crouch down, place your hands on the floor and thrust your feet out and backwards from you - so that you end up in a press up position

Thrust your feet back in and jump up so you return to a standing position

Then repeat until your time is up

Glute bridges

Do this exercise for 5 reps

Lie on your back with your hips flexed at approximately 135° and knees at 90°. Your feet

should be shoulder width apart and facing forward.

Keep the weight on the heels and thrust your hips upward.

Keep your lumbar spine in neutral throughout - the motion should come from the hip area

At the top, your hips slightly hyperextend while the glutes are squeezed



Suicide jumps Superset – do this (for 10 reps) and the next exercise back to back, take a 60 sec break then repeat

From a standing position, reach down and place your hands on the floor

Place all of your weight on your hands and jump so that your legs travel out to the right, landing 2 metres to the right, and slightly behind the line of your hands (see 1st photo)

From here come back to your original position and jump up in the air with your arms straight up in the air

The repeat the 2nd step above but going to the left – so place your hands on the ground in front of you and jump so that your legs travel out to the left, landing 2 metres to the left and slightly behind the line of your hands (see 1st photo)

Repeat for the prescribed time



Counter balance squats

Do this exercise for 8 reps

Start off with a fairly wide stance, keep your feet pointing slightly outwards

When you are about to start your squat, imagine that someone is behind you with a rope

around their waist pulling their hips rearward. Start to lower with your hips first, then lean

your torso forward at the same time as your knees start to bend.

Do you let your knees migrate forward; keep your shin bone vertical and perpendicular to

the ground.

Allow your knees to move outward in order to prevent knee problems. They should move up

and down over the middle of your foot throughout the squat.

Always keep a straight back by keeping your chest up

Keep your weight on the heels to make sure your glutes are working

Control your decent so that you do not just plop yourself down on the box

When you get to the bottom, touch your backside off the box and then rise back up

Squeeze the glutes to rise back up



High low jab with squat Superset – do this (for 30 secs) and the next exercise back to back, take a 60 sec break then repeat

Squat down and jab/punch outwards

Squat back up and jab/punch outwards

Straight leg eccentric heel drop Do this exercise for 15 reps

Start on a step with the heels off the back so only the forefoot is on the step.

Stand on one leg on tip toes with the knee straight and slowly lower the heel down below the level of the step.

Place the other forefoot on the step and use both legs evenly to lift back up to the toes.

Go back onto one leg and repeat



Week 1 - Workout 2

Warm up Instructions:



Jog on the spot

Lift your feet an inch or two off the ground, hopping from foot to foot.




Straight arm Jacks

Stand with your feet shoulder width apart and your hands by your sides

Jump by: o Bringing your legs straight out and away from your body o And your hands from your side, up and over your head, keeping your arms straight

all the time

Return your arms to your sides and repeat



1-2-3 Heismans

Start in a standing position with your knees slightly bent and upper body braced

Shuffle two quick steps to the left

On the second step, lift your right leg up to hip height

Quickly shuffle two steps to the right and on the second step, lift your left leg to hip height



High Knees with Arms Out

Stand straight with the feet hip width apart, looking straight ahead and arms out straight to the side

Jump from one foot to the other at the same time lifting your knees up to hip height

Land on the balls of your feet

Switch Kicks








Side to side floor hops

Get into a press up position but with your backside around 45 degrees higher than your shoulders (see the first photo below)

Put all your weight on your hands and kick your legs up into the air and to your right (see 2nd photo) - so that your feet land on the ground about a metre behind and to the right of you (see 3rd photo below)

From here kick your feet back up into the air and to the left - so that your feet land on the ground about a metre behind and to the left of you (see 4th photo)



Main Workout Bench Plyo push up Superset – do this (for 30 secs) and the next exercise back to back, take a 60 sec break then repeat

Find a sturdy piece of furniture, between knee and waist height, i.e. a bed, table, sofa etc.

Standing up, place your hands on the furniture (arms shoulder width apart). At this point your weight should be supported by your hands and toes. This will be your starting position.

Keeping your feet on the ground - explosively push up off the furniture in the form of a press up. Keep your body straight throughout the movement.

Descend by flexing at the elbow, lowering your chest towards the ground.

Return to the starting position and repeat the exercise.

For added difficulty, add claps into the movement while you are air borne.



Press ups Do this exercise for 10 reps

Lie on your stomach on the ground

Place your hands on the floor slightly wider than shoulder width

Keep your elbows tucked close to your body - and your fingers and thumbs spread to keep

the pressure off your wrist

Brace your abs and raise your body off the ground - so all your weight is on your toes and

hands

Slowly lower yourself until you are 4 cm off the ground

To return to the starting position, push through your chest (squeeze the chest muscles

towards each other), shoulder muscles and triceps

If you find this too difficult to start with, put your bodyweight on your hands, knees and toes

(instead of just the toes)



Bear crawl Superset – do this (for 30 secs) and the next exercise back to back, take a 60 sec break then repeat

Get down on all fours.

Try to keep your hands underneath shoulders.

Try to keep your knees underneath hips.

Lift knees off the ground.

Allow the posture of your body to be natural.

Move forward for 10 seconds

Move backwards for 10 seconds

Move sideways 10 seconds



Doorframe rows Do 10 reps for this exercise

Stand near a doorway or stable vertical pole.

Get into a half squat position and hang on to the doorway with one arm.

Pull yourself towards the door way, and slowly return to the starting position.



Hit the floor Superset – do this (for 30 secs) and the next exercise back to back, take a 60 sec break then repeat

Stand up with your hands by your side (see 1st photo below)

Turn slightly to the left and touch your left foot with your right hand – you can place your right foot out to the right for balance (see 2nd photo below)

Bring your right foot back to centre and jump up in the air reaching your hands up as high as you can (see 3rd photo below)

Then reach down and touch your right foot with your left and while placing your left foot out to the left for balance (see 4th photo)

From here return your left leg to the middle and jump up again

Repeat for the prescribed time Tips:

Keep your core tight and your knees soft



Marching planks Do this exercise for 30 secs

To perform this exercise first get into the plank stance.

Bring your knee in toward your chest with moderate speed, then return to the plank stance.

Continue by alternating to the opposite leg and repeat for the duration of the time


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Push back press ups

Superset – do this (for 8 reps) and the next two exercises back to back, take a 60 sec break then repeat

Get into the push-up position. Normally your hands would be directly below your shoulders,

in this case they are about 6 cm back (see first photo below).

Lower yourself as you would a press up – but stop about 2 cm from the ground (see photo 2)

Now, instead of going back up as you would do normally with a press up, stretch out your

arms and bend your legs at the hips (keep your hips higher than your arms)

Using your shoulders, push yourself diagonally backwards through your hips as far as is

comfortable (see photo 3)

Then return your starting position (see photo 1)



Side planks Do this exercise for 30 secs

Lie on your right side on the ground

Raise your body up so that you are resting on the outside of your right foot, and the part of your arm between the wrist and elbow

o Note in a normal plank your arms are facing straight forward. In this case the part of your arm from the elbow to the wrist will be at 90 degrees to the rest of your body

Keep your body straight from ankle to shoulder, contract your abs, particularly the side (oblique’s) facing the ground



Pull ups Do this exercise for 5 reps

Grab the pull-up bar with the palms facing forward using the prescribed grip – shoulder

width apart.

As you have both arms extended in front of you holding the bar, bring your upper body back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.

Pull your upper body up until the bar touches your upper chest by drawing the shoulders and the upper arms down and back. Exhale as you perform this portion of the movement. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary as it moves through space and only the arms should move. The forearms should do no other work other than hold the bar.

After a second on the contracted position, start to inhale and slowly lower your torso back to the starting position when your arms are fully extended and the lats are fully stretched.

Repeat this motion for the prescribed amount of repetitions.

Note:

If you find this too difficult, try as many of the normal pull up as you can, with good

technique (even if it is only 1)

Then pick the hardest pull up progression exercise you can do from the list below. They are

listed in terms of difficulty – with number 1 being the easiest. Finish the set by doing this

progression. In the next set repeat doing as many normal pull ups as you can then switching

to your chosen pull up progression exercise

Each time you workout:

o Try adding at least 1 more rep to the number of normal pulls ups (and therefore 1

less rep to the progression)

o Try moving up to a more difficult progression exercise



Pull Up Progression Exercises

1. Leg assisted pull ups.

Place a chair under your pull up bar, and assist yourself with one leg as you pull your body up.

The key here is that you control how much help you get from your assisting leg. Try to reduce

this assistance over time. This can be done by placing just the tip of your toes on the chair under

you

2. Jackknife pull ups.

Place a high object under and in front of your pull up bar (a sturdy chair or even better a table).

Placement is key for this exercise to be effective -ideally, the table or chair should be high

enough for your legs to rest on it at 90 degrees or less to your body, with your waist bent. Push

with your heels into the chair or table and straighten your waist whilst bringing your chin to the

bar.



3. Eccentric pull ups.

Jump up in the pull up position with your chin above the bar, then slowly lower yourself down to

the count of 5 seconds.

4. Half pull ups (top half).

Start in mid-range (half way down from the bar – elbows at 90 degrees), and pull yourself up

until your chin clears the bar. Then lower yourself back to mid-range.



5. Close grip pull ups.

Same as a pull up, but with your hands close together. This variation places added emphasis on

your biceps.



Week 1 - Workout 3

Warm Up Instructions:



Jog on the spot

Lift your feet only an inch or two off the ground, hopping from foot to foot.




Switch Kicks








Jumping Jacks

Stand with your feet shoulder width apart and your hands by your sides

Jump by: o Bringing your legs straight out and away from your body o And your hands from your side, up and over your head

Return your arms to your sides and repeat

High Knees with Arms Out

Stand straight with the feet hip width apart, looking straight ahead and arms out straight to the side

Jump from one foot to the other at the same time lifting your knees up to hip height

Land on the balls of your feet



Heels up at the back

Jog with your legs shoulder-width apart, swinging your arms as you would when jogging

Flex your right knee and kick your right heel up toward your backside. Bring the right foot

back down

As the right leg comes down, flex your left knee and kick your left foot up toward your

backside

Side to side floor hops

Get into a press up position but with your backside around 45 degrees higher than your shoulders (see the first photo below)

Put all your weight on your hands and kick your legs up into the air and to your right (see 2nd photo) - so that your feet land on the ground about a metre behind and to the right of you (see 3rd photo below)

From here kick your feet back up into the air and to the left - so that your feet land on the ground about a metre behind and to the left of you (see 4th photo)



Main Workout

Jumping Skater Squats Superset – do this (for 30 secs) and the next exercise back to back, take a 60 sec break then repeat

Stand on your left leg with your hips and knees slightly bent

Extend your left hip, knee and ankle to jump to the right

Land on the ball of your right foot with your hips and knees slightly bent to absorb the impact

Immediately jump off your right leg in the opposite direction Note:

Keep your back flat and chest up

Swing your arms with each bound

Aim for maximum height and distance

Begin by holding the landing position and progress to continuous bounding


http://youtu.be/sM2otyJll_c


Knee to inside elbow plank

Do this exercise for 30 secs

Start in the plank position with your wrists under shoulders and body aligned from head to heels.

Drive your right knee toward the outside of your right elbow by lifting your leg and bending your knee

Return to the beginning position.

Alternate and Repeat



Sumo Squats

Superset – do this (for 30 secs) and the next exercise back to back, take a 60 sec break then repeat

Stand with your feet significantly wider than hip-distance apart (about 1 metre apart). Turn

your toes out 45 degrees and hold your hands by your sides. This is your starting position

Lower yourself down by bending your knees and hips, raising your hands to meet under your

chin.

Keep your abs tight, back straight and do not let your knees move past your toes when

lowering.

Once your thighs parallel the floor, root through your heels and rise back up steadily for one

rep.



Hip thrusts

Do 10 reps of this exercise

Begin by lying on your back on the ground - placing your feet on a bench or sturdy chair –

see photo below

Making sure that only your heels are in contact with the bench – begin the movement by

driving through your heels, extending your hips vertically upwards

Extend as far as possible, then reverse the motion and return to your starting position.



Lunge

Superset – do this (for 10 reps) and the next exercise back to back, take a 60 sec break then repeat Stand with your torso upright holding two dumbbells in your hands by your sides. This will

be your starting position.

Step forward with your right leg around 2 feet or so from the foot being left stationary

behind and lower your upper body down, while keeping the torso upright and maintaining

balance. Inhale as you go down. Note: As in the other exercises, do not allow your knee to

go forward beyond your toes as you come down, as this will put undue stress on the knee

joint. Make sure that you keep your front shin perpendicular to the ground.

Using mainly the heel of your foot, push up and go back to the starting position as you

exhale.

Repeat the movement for the recommended amount of repetitions and then perform with

the left leg.

Caution: This is a movement that requires a great deal of balance so if you suffer from

balance problems you may wish to either avoid it or just use your own bodyweight while

holding on to a fixed object. Definitely never perform with a barbell on your back if you

suffer from balance issues.



Counter balance squats


Start off with a fairly wide stance, keep your feet pointing slightly outwards

When you are about to start your squat, imagine that someone is behind you with a rope

around their waist pulling their hips rearward. Start to lower with your hips first, then lean

your torso forward at the same time as your knees start to bend.

Do you let your knees migrate forward; keep your shin bone vertical and perpendicular to

the ground.

Allow your knees to move outward in order to prevent knee problems. They should move up

and down over the middle of your foot throughout the squat.

Always keep a straight back by keeping your chest up

Keep your weight on the heels to make sure your glutes are working

Control your decent so that you do not just plop yourself down on the box

When you get to the bottom, touch your backside off the box and then rise back up

Squeeze the glutes to rise back up



Mountain climbers Superset – do this (for 30 secs) and the next exercise back to back, take a 60 sec break then repeat

Start in a press up position but with your glutes raised a little higher than normal to allow

you to move your legs

Brace your abs and bring your right knee towards the right side of your chest. Do not let

your hips sag or rotate

Return your leg to its starting position and repeat, using your left leg

Repeat until your time is up

Calf killers


Kneel on the ground and position your feet under a sturdy piece of furniture like a sofa

or bench

Keeping your feet wedged under the furniture, lean forward while at the same time,

keeping your upper body straight and your hip flexed – see photo below


week 1 introductory exercise program · week 1 - workout 1 warm up instructions: complete each...

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