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    KETO LAFit Workouts 5thru8 v01 PDF

    Uploaded by

    simas
    The document provides workouts for weeks 5-8 of a 60 day Keto challenge. It includes full body, upper body, lower body, and cardio workouts to be done 3-4 times per week. Exercises include pullups, pushups, squats, burpees, and other bodyweight and dumbbell exercises. Workouts are timed or based on reps completed to track progress over the weeks. Rest days are also recommended.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    KETO LAFit Workouts 5thru8 v01 PDF

    Uploaded by

    simas
    322 views5 pages
    The document provides workouts for weeks 5-8 of a 60 day Keto challenge. It includes full body, upper body, lower body, and cardio workouts to be done 3-4 times per week. Exercises include pullups, pushups, squats, burpees, and other bodyweight and dumbbell exercises. Workouts are timed or based on reps completed to track progress over the weeks. Rest days are also recommended.

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    KETO_LAFit_Workouts_5Thru8_v01.pdf

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    The document provides workouts for weeks 5-8 of a 60 day Keto challenge. It includes full body, upper body, lower body, and cardio workouts to be done 3-4 times per week. Exercises include pullups, pushups, squats, burpees, and other bodyweight and dumbbell exercises. Workouts are timed or based on reps completed to track progress over the weeks. Rest days are also recommended.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    322 views5 pages

    KETO LAFit Workouts 5thru8 v01 PDF

    Uploaded by

    simas
    The document provides workouts for weeks 5-8 of a 60 day Keto challenge. It includes full body, upper body, lower body, and cardio workouts to be done 3-4 times per week. Exercises include pullups, pushups, squats, burpees, and other bodyweight and dumbbell exercises. Workouts are timed or based on reps completed to track progress over the weeks. Rest days are also recommended.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 5
    At a glance
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    The document outlines workout routines for weeks 5-8 of a 60 day challenge, including warmups and main workouts with various exercises like burpees, squats, and pushups.

    The workouts include full body, upper body, lower body, and HIIT routines with exercises like pullups, military presses, and mountain climbers done over 5-8 minutes.

    Exercises mentioned include pullups, pushups, squats, burpees, dips, planks, and thrusters done with dumbbells or bodyweight.

    60 DAY

    KETO
    challenge workouts
    WORKOUTS WEEK 5-8
    WORKOUTS WEEK 5-8
    You should’ve already completed weeks 1-4 and hopefully you saw some good progress week to week. Now it’s time for phase
    2. Here are your workouts for weeks 5-8!
    Remember that week 5 will be your baseline week and every week after that compare your workouts week to week to track
    your progress. So make sure and record you times, reps/rounds, etc.

    monday - day 1 (full body)


    warm-up
    30 seconds of jogging in place or jumping jacks
    5 pushups
    5 squats
    20 second hold from pull-up bar
    Repeat this 2 more times and you’re all warmed up!

    main workout
    This is a timed workout that will be done for 2 total sets. It consists of the following exercises:
    set #1:

    50 pullups 50 pushups 10 burpees 40 dumbbell 40 situps


    military press
    (you pick the weight)

    10 burpees 30 goblet squats 30 knee to chest 10 burpees


    (dumbbell held on chest) tuck jumps

    go straight into set #2:

    50 pullups 50 pushups 10 burpees 40 dumbbell 40 situps


    military press
    (you pick the weight)

    10 burpees 30 goblet squats 30 knee to chest 10 burpees


    (dumbbell held on chest) tuck jumps

    When you’re done, take note of your time. We will be revisiting this workout next Monday to compare times each week.
    WORKOUTS WEEK 5-8
    tuesday - day 2 (tabata cardio and core)
    warm-up
    30 seconds jumping jacks
    30 seconds high knees
    30 seconds butt kickers
    Repeat 2 more times through and you’re all warmed up!

    main workout

    5 minutes of tabata 5 minutes of tabata 5 minutes of tabata 5 minutes of tabata


    jump-rope high knees mountain climbers workout on the stairs
    -20 second jump rope sprints. -20 second high knee -20 second fast pace. (every other stair)
    10 second slow recovery sprints. 10 second 10 second recovery -20 second sprint on treadmill,
    -Repeat this interval for slow recovery -Repeat this interval for bike, elliptical, stair stepper
    a total of 5 minutes -Repeat this interval for a total of 5 minutes or stairs at home.
    -Rest 60 seconds after a total of 5 minutes -Rest 60 seconds after 10 second slow recovery
    the 5 minutes -Rest 60 seconds after the 5 minutes -Repeat this interval for
    the 5 minutes a total of 5 minutes
    -Rest 60 seconds after
    the 5 minutes
    Finish with 4 sets of plank for 60 seconds each set. 30 second rest in between sets.

    wednesday - day 3 (bi’s & tri’s)


    warm-up
    30 seconds of jogging in place
    5 dips on a chair or bench
    20 second hold from pull-up bar
    Repeat this 2 more times and you’re all warmed up!

    main workout
    This is a 15 min AMRAP (As Many Reps as Possible). Your total amount of reps completed will be scored at the end of
    the 15 minutes

    dips chin-ups 15 tricep extensions 15 hammer curls


    As many reps as you can As many reps as you 15 reps of behind the 15 reps of dumbbell
    of dips with a weight on can of chin-ups neck tricep dumbbell hammer curls
    your lap (go until failure) (go until failure) extensions

    Once you complete this sequence start over at the beginning and continue through the workout until the 15 minutes is complete.
    Then add up all the reps completed and that total will be compared to next weeks score
    WORKOUTS WEEK 5-8
    thursday - day 4 (tabata cardio and core)
    warm-up
    1 min. jumping jacks.
    10 military dumbbell presses (with light weight)
    10 pushups

    main workout

    5 minutes of tabata 5 minutes of tabata 5 minutes of tabata 5 minutes of tabata


    wall jumps hand step-ups with plank knee-to-chest jumps burpees
    - 20 second side to side jumps. -20 second fast pace. -20 second fast pace. -20 seconds of burpees.
    10 second slow recovery 10 second slow recovery 10 second recovery 10 second recovery
    - Repeat this interval for -Repeat this interval for -Repeat this interval for -Repeat this interval for
    a total of 5 minutes a total of 5 minutes a total of 5 minutes a total of 5 minutes
    - Rest 60 seconds after -Rest 60 seconds after -Rest 60 seconds after -Rest 60 seconds after
    the 5 minutes the 5 minutes the 5 minutes the 5 minutes

    Finish with 4 sets of plank for 60 seconds each set. 30 second rest in between sets.

    friday - day 5 (full body)


    warm-up
    30 seconds of jogging in place or jumping jacks
    5 pushups
    5 squats
    20 second hold from pull-up bar
    Repeat this 2 more times and you’re all warmed up!

    main workout
    This is a timed workout that will be done for 2 total sets. It consists of the following exercises:
    set #1:

    50 dumbbell 40 jumping 30 hanging 20 jumping lunges 10 heavy dumbbell


    military press squats leg raises (10 each leg) thrusters
    (front squat to
    a push press)
    WORKOUTS WEEK 5-8
    go straight into set #2:

    50 side 40 second 30 pushups 20 jumping 10 heavy dumbbell


    dumbbell raises wall sits (with with a pulse at pull-ups thrusters
    weight on lap) the bottom

    When you’re done, take note of your time. We will be revisiting this workout next Friday to compare times each week.

    day 6 and 7 are rest days, but feel free to do something active with your family
    on these days.

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