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8 WEEK Ultimate full body Guide Vol 2
8 WEEKUltimate full bodyGuide 8 WEEKUltimate full bodyGuide
8 WEEKUltimate full bodyGuide 8 WEEKUltimate full bodyGuide
contents 3 DISCLAIMER 4 BEFORE YOU START 5 GUIDE CALENDAR 6-7 DIFFERENT TYPES OF EXERCISE 8 ADVANCED TECHNIQUES 9 REPETITIONS & HOW THEY AFFECT MUSCLES 10 INTERVAL TRAINING 11 HEART RATE & FAT LOSS 12 RECOVERY & STRETCHING 13 AVOIDING SORENESS 14 REFERENCE TABLE 15 WEIGHT SELECTION 16 WARM UPS & STRETCHING 17 WORKOUTS
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None of the content on this program should be broadcasted, transmitted or sold without the permission of the writer/publisher Darihana Nova and those who do will be prosecuted to every extend of the law. We strongly advise that you consult with your physician before beginning this workout program, as not all exercises are suitable for different individuals and levels of fitness. This program was built for healthy individuals with a solid baseline of fitness. Darihana Nova has no medical experience or title and cannot suggest which exercises or workouts that will work for a specific individual. This program is for educational purposes only and should not be used as a substitute for professional medical advice. You should understand that when you are involved in any exercise or workout program, there is the possibility of physical injury. If you engage in this exercise or workout program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Darihana Nova from any and all claims or causes of action, known or unknown, arising out of Darihana Nova’s negligence.
To follow this guide you will need the following equipment
Latex bands, anti-slip cotton resistance bands, kettlebell, 4-6 dumbbells in different weights (light, medium,heavy), and a medicine ball. You can click here to purchase my brand of resistance bands: https://darihana-nova-fitness.myshopify.com. DOWNLOAD A COLLAGE APP TO COMPARE YOUR BEFORE & AFTER PHOTOS
One app I use is LAYOUT and it is free to use. FOLLOW THE “DARIHANA NOVA FITNESS” Vimeo account for video demos. You will easily be able to find the workouts by clicking the link assigned on the guide next to your daily workout. I recommend to download the Vimeo app as it’ll be much easier to use than the internet browser. Click here to follow it: https://vimeo.com/darihananovafitness I WOULD LOVE TO FOLLOW YOUR JOURNEY so please tag me on Instagram @darihananova @darihananovafitness #dnfgirls and follow our Facebook support group here: https://www.facebook.com/groups/dnfsquad Take before photos! Use the photo template provided in your download links! We are our worst critics, so although you may feel like you aren’t making progress, photos DO NOT LIE! Take before & after photos frequently to measure your progress!
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Before you start
8 WEEK Ultimate full body Guide Vol 2
8 WEEK Ultimate full body Guide Vol 2 Monday
tuesday
wednesday
thursday
friday
Saturday
Sunday
WEEK 1
HAMSTRINGS ABS/BACK/BIS /GLUTES
QUADS/ GLUTES
ABS/TRICEPS/ SHOULDERS
GLUTES FOCUS
CARDIO/ABS
REST & RECOVER
WEEK 2
HAMSTRINGS ABS/BACK/BIS /GLUTES
QUADS/ GLUTES
ABS/TRICEPS/ SHOULDERS
GLUTES FOCUS
CARDIO/ABS
REST & RECOVER
WEEK 3
HAMSTRINGS ABS/BACK/BIS /GLUTES
QUADS/ GLUTES
ABS/TRICEPS/ SHOULDERS
GLUTES FOCUS
CARDIO/ABS
REST & RECOVER
WEEK 4
HAMSTRINGS ABS/BACK/BIS /GLUTES
QUADS/ GLUTES
ABS/TRICEPS/ SHOULDERS
GLUTES FOCUS
CARDIO/ABS
REST & RECOVER
WEEK 5
QUADS/ GLUTES
ABS/BACK/BIS
GLUTES FOCUS
ABS/TRICEPS/ SHOULDERS
HAMSTRINGS /GLUTES
CARDIO/ABS
REST & RECOVER
WEEK 6
QUADS/ GLUTES
ABS/BACK/BIS
GLUTES FOCUS
ABS/TRICEPS/ SHOULDERS
HAMSTRINGS /GLUTES
CARDIO/ABS
REST & RECOVER
WEEK 7
QUADS/ GLUTES
ABS/BACK/BIS
GLUTES FOCUS
ABS/TRICEPS/ SHOULDERS
HAMSTRINGS /GLUTES
CARDIO/ABS
REST & RECOVER
WEEK 8
QUADS/ GLUTES
ABS/BACK/BIS
GLUTES FOCUS
ABS/TRICEPS/ SHOULDERS
HAMSTRINGS /GLUTES
CARDIO/ABS
REST & RECOVER
THIS GUIDE FOCUSES ON PROGRESSIVE OVERLOAD. Over the next four weeks you will have a set routine, in which the only thing to change will be the WEIGHT you use during your workouts. What progressive over load states is that in order for a muscle to grow, strength to be gained, performance to increase, or for any similar improvement to occur, the human body must be forced to adapt to a tension that is above and beyond what it has previously experienced. Thus, during these four weeks I highly encourage you to increase the weight you use weekly for all exercises to continue to bring tension into your muscles to allow them to react and grow!
DIFFERENT TYPES OF EXERCISE Strength training is a type of physical exercise specializing in the use of resistance to induce muscular contraction which builds the strength, anaerobic endurance, and size of skeletal muscles. Strength training is the foundation of muscle growth and comprises of four big movements:
•Deadlift •Squats •Bench Press •Shoulder Press Dead lift
The deadlift is a compound movement that works a variety of muscles groups: •The grip strength and the lower back work isometrically to keep the bar held in the hands and to keep the spine from rounding. •The gluteus maximus and hamstrings work to extend the hip joint. •The quadriceps work to extend the knee joint. •The adductors work to stabilize the legs. •Core muscles remain braced to stabilize the spine.
Bench Press
A conventional bench press uses: •The pectoralis major muscle. •The anterior deltoid coracobrachialis is used to horizontally adduct the shoulder. •The triceps and anconeous are used to extend the elbows.
Sh oul der Pre s s
The chest isn’t the only muscle group targeted in a shoulder press. The triceps, traps, upper back and core are also engaged.
Sq u at
Primary muscles used during a squat are: •The Gluteus maximus (glutes) and quadriceps (quads). Secondary muscles (synergists/stabilizers) •Erector spinae, transverse abdominus, gluteus medius/minimus (abductors), adductors, soleus, gastrocnemius, hamstrings.
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DIFFERENT TYPES OF EXERCISE Weight training
Is a common type of strength training for developing the strength and size of skeletal muscles. It utilizes the force of gravity in the form of weighted bars, dumbbells or weight stacks in order to oppose the force generated by muscle through concentric or eccentric contraction. Weight training allows for muscle growth and the sculpting of your body!
Pr og re ssive Ov e r l oa d :
Weight training uses the principle of progressive overload, in which the muscles are overloaded by attempting to lift at least as much weight as they are capable. Muscles then respond by growing larger and stronger. This procedure is repeated with progressively heavier weights as the practitioner gains strength and endurance.
Sp li t tra ining :
Split training involves working no more than three muscle groups or body parts per day, instead spreading the training of specific body parts throughout a training cycle of several days.
in tensity, vol u me a nd fr e qu e n cy
Three important variables of strength training are intensity, volume, and frequency. Intensity refers to the amount of work required to achieve the activity and is proportional to the mass of the weights being lifted. Volume refers to the number of muscles worked, exercises, sets, and reps during a single session. Frequency refers to how many training sessions are performed per week.
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Advanced exercise techniques to break plateaus Advanced techniques
A number of techniques have been developed to make weight training exercises more intense, and thereby potentially increase the rate of progress. Many weight lifters use these techniques to bring themselves past a plateau, a duration where a weightlifter may be unable to do more lifting repetitions, sets, or use higher weight resistance.
Dr o p se t
A drop set is an easy method of strength training where you perform a set of any exercise to failure or right before failure, and then reduce the weight and continue to lift for more repetitions with the decreased weight.
Py r a mid se ts
Pyramid sets are weight training sets in which the progression is from lighter weights with a greater number of repetitions in the first set, to heavier weights with fewer repetitions in subsequent sets. A reverse pyramid is the opposite in which the heavier weights are used at the beginning and progressively lightened.
B ur nouts
Burnouts combine pyramids and drop sets, working up to higher weights with low reps and then back down to lower weights and high reps
Su persets
Supersets combine two or more exercises with similar motions to maximize the amount of work of an individual muscle or group of muscles. The exercises are performed with no rest period between the exercises.
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Repetitions & how they affect muscles Repetitions Different repetitions work the muscle in different ways:
Low Re ps 1-6
This particular rep range is used to increase muscle density and mass. This is where you are using a heavy weight to engage the muscle twitch fibres. This is the type of strength training that we use to just get stronger and is usually the focus of athletes whose goal is to lift a heavy weight, such as Powerlifters and Olympic Weightlifters.
Moderate Reps 8-12
This is the type of strength training that is the best for building visible muscle. Thus it’s typically used by Bodybuilders. Whether your goal is toning or building lean muscle, this is the type of strength training gives you the most visible results by promoting hypertrophy or larger muscles.
High R eps 15- 20
High rep ranges increases the amount of glycogen the muscle stores which increases fat loss. High reps also let your muscles recover from periods of heavier lifting and gives you the opportunity to recruit more muscle fibers while building endurance that will help you in your heavy lifting.
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Interval training & its benefits
Interval training is an excellent way to burn more calories, build endurance quickly and make workouts more interesting because you're alternating high-intensity exercises with recovery periods.
Ben ef its: • Burns more calories in a shorter time frame. Ideal for weight loss. • Increases endurance quickly - Working at a higher level, even if it's for short periods of time, increases your endurance. You'll find your other workouts get easier because of your interval workouts. • Increases your afterburn - If you really go all out, your body will burn more calories for a period of time after your workout to get your body back to its pre-exercise state. • Adds some variety to your workouts - If you usually do the same thing all the time, the same pace and the same level of intensity, interval training can add a breath of fresh air to your workouts and, because they're so versatile, you can change them every week if you like. • More time efficient - With exercise, the harder you work, the shorter your workouts will generally be. It's possible to get a great cardio workout in just 20 or 30 minutes with interval training, great if you’re short on time. With this program we are focusing on building muscle and some fat loss, so excess cardio is not needed. A few high intensity sessions a week will work just fine.
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Measuring heart rate for fat loss
Karvonen formula The Karvonen Formula is a mathematical formula that helps you determine your target heart rate (HR) training zone. The formula uses maximum and resting heart rate with the desired training intensity to get a target heart rate. In the maximum heart rate your body burns fat for fuel.
Target Heart Rate = ((max HR − resting HR) × %Intensity) + resting HR example Ideally, you should measure your resting and maximum heart rate for more accurate results. If the maximum heart rate cannot be measured directly, it can be roughly estimated using the traditional formula 220 minus your age (see this table of heart rate max). Also, an average value of 70 bpm can be used for resting heart rate if it is not known. Example Training Heart Rate Zone For example, for a 25 yr old who has a resting heart rate of 65, wanting to know her training heart rate for the intensity level 60% - 70% (fat burning state). Her Minimum Training Heart Rate: 220 - 25 (Age) = 195 195 - 65 (Rest. HR) = 130 130 x .60 (Min. Intensity) + 65 (Rest. HR) = 143 Beats/Minute Her Maximum Training Heart Rate: 220 - 25 (Age) = 195 195 - 65 (Rest. HR) = 130 130 x .70 (Max. Intensity) + 65 (Rest. HR) = 156 Beats/Minute Her training heart rate zone will therefore be 143-156 beats per minute.
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Recovery & stretching When engaging in resistance training, your muscles suffer from microscopic tears as training breaks down body tissues and muscles. Having rest days allows for the recovery and building of your muscles, nerves, connective tissues and bones. Doing excessive amounts of exercise without having a proper rest day or adequate time for recovery may leave you experiencing decreased performance, fatigue, altered hormonal states, poor sleeping patterns or a lowered immune system. Eating properly, getting enough sleep (8+ hours for women) and staying hydrated is very important for this recovery process. Rest days are taken depending on your level of training and overall experience. If you’re a beginner, your muscles will need more time to recover, thus taking a full rest day is what I recommend. This guide will allow you to train 6 days a week, with Sunday as the designated rest day. Your rest day and type of rest will depend on how advanced you are and your intensity of training. If you’re just now starting out in the fitness world, your rest day should probably be a real rest day in which case you do not do any activity at all. A more experienced person may choose an “active rest day”. This is where you won’t lift any weight or do anything intense such as HIIT, but you may do an activity like yoga or do some LISS (LOW INTENSITY STEADY STATE) cardio. You should try to stretch daily. If possible, you should stretch after waking up, to release any muscle tension gathered in your sleep or from the day before.
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avoiding
Soreness
1 TAKE A Epsom salt bath
Using Epsom salts in a bath soak help muscle restoration by supplying your body with the muscle-relaxing mineral Magnesium. Magnesium is a primary component of Epsom salt. It’s a mineral that the body needs, and, unlike other minerals, is absorbed through the skin as you soak in the bath.
2 Alternate muscle groups
While many advocate two days between workouts involving the same muscle group, there’s no one-size-fitsall solution for recovery time. So the best assurance that you are giving your muscles the rest they need in between workouts is to alternate the muscle groups that you focus on each day.
3 Drink BCAA’s BCAA’S have been scientifically found to reduce muscle soreness and fatigue when consumed during or after your workouts.
4 Hydrate
Drinking enough water ensures that those nasty toxins trapped in your muscles that make DOMS even worse get flushed out faster, and that your muscles are hydrated enough to stay supple. Dehydrated muscles become tight and easily injured, so try to keep them hydrated by drinking at least half of your bodyweight in ounces of water a day.
5 Foam roll
Have certain muscles that always feel tight and restricted? Roll them out with a foam roller before you work out to mobilize the muscles, get blood flowing, and keep overuse injuries at bay.
6 Take a day off
Since sore muscles are already compromised with slight damage, it’s important to not keep pushing through the pain with tougher workouts. Consider a total rest day if the soreness is intense.
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Reference Table SET
How many times you will complete an exercise.
SET NUMBERS
Set numbers and letters represent the exercises that go together in one set. For example, B1, B2, and B3 should be completing before resting.
SUPERSET
Doing two or more exercises one after the other with minimal to no rest in between.
DROPSET
It is essentially a technique where you perform an exercise and then drop (reduce) the weight and continue for more reps until you reach failure.
REP
The amount of times you complete each specific exercise.
CIRCUIT
A series of exercises performed in rotation with minimal rest.
HASHTAG
Each workout video is demonstrated on the DNF Vimeo Workout Library. Simply use the search bar and enter the exercise hashtag listed to view the video. You can access the videos here: https:// vimeo.com/darihananovafitness
Abbreviations DB Dumbbell RB Resistance Band KB Kettlebell X Amount of times a set is repeated.
E/L Each leg E/A Each arm BB Barbell
DS It is essentially a technique where you perform an exercise and then drop (reduce) the weight and continue for more reps until you reach failure. EACH DROP SET IS CONSIDERED ONE SET!
AMRAP As many reps as possible - use light weight when performing this method.
weight
Selection
I cannot give you a weight outline for this program for one reason; everyone is at a different level in their fitness journey and every person has different strength levels. So, how do you choose your weight? When you choose your weight, I want you to consider two things; - Is this weight challenging for the reps and exercise given? - Am I still performing good quality reps using this weight? The key is to choose a weight that is challenges you, but still allows you to perform the given exercise with good form. I suggest to slightly increase your weight each week. This program focuses on progressive overload; so increasing the weight you use weekly is VERY important to see results. If you feel like you are getting stronger and the weight is no longer challenging you, then increase the weight you’re using. You have to be able to push and challenge yourself.
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warm-ups+ Stretching PRE WORKOUT DYNAMIC WARM-UP Before exercising you should avoid static stretching, as studies have shown it can hinder your performance. Please remember to click the link below to access videos https://vimeo.com/ showcase/6615536 TIME
EXERCISE
HASHTAG
ROUNDS
20 seconds
ALTERNATING LUNGES
#dnfalternatinglunges
3
20 seconds
JUMP SQUATS
#dnfjumpsquats
3
20 seconds
HIGH KICKS
#dnfhighkicks
3
20 seconds
ARM CIRCLES
#dnfarmcircles
3
20 seconds
HIGH KNEES
#dnfhighknees
3
20 seconds
KICKBACKS
#dnfkickbacks
3
Post WORKOUT STRETCHING/cool down
After your workout, I recommend to follow the following stretches to aid in your recovery. Please remember to click the link below to access videos https://vimeo.com/showcase/6615537 TIME
EXERCISE
HASHTAG
ROUNDS
30 seconds
CALF STRETCH
#dnfcalfstretch
2
30 seconds
HAMSTRING STRETCH
#dnfhamstringstretch
2
30 seconds
QUAD STRETCH
#dnfquadstretch
2
30 seconds
GLUTE STRETCH
#dnfglutestretch
2
30 seconds
BACK STRETCH
#dnfbackstretch
2
30 seconds
SHOULDER STRETCH
#dnfshoulderstretch
2
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8 WEEK Ultimate full body Guide Vol 2
8 WEEK Ultimate full body Guide Vol 2
Monday
tuesday
wednesday
thursday
friday
Saturday
Sunday
WEEK 1
HAMSTRINGS ABS/BACK/BIS /GLUTES
QUADS/ GLUTES
ABS/TRICEPS/ SHOULDERS
GLUTES FOCUS
CARDIO/ABS
REST & RECOVER
WEEK 2
HAMSTRINGS ABS/BACK/BIS /GLUTES
QUADS/ GLUTES
ABS/TRICEPS/ SHOULDERS
GLUTES FOCUS
CARDIO/ABS
REST & RECOVER
WEEK 3
HAMSTRINGS ABS/BACK/BIS /GLUTES
QUADS/ GLUTES
ABS/TRICEPS/ SHOULDERS
GLUTES FOCUS
CARDIO/ABS
REST & RECOVER
WEEK 4
HAMSTRINGS ABS/BACK/BIS /GLUTES
QUADS/ GLUTES
ABS/TRICEPS/ SHOULDERS
GLUTES FOCUS
CARDIO/ABS
REST & RECOVER
THIS GUIDE FOCUSES ON PROGRESSIVE OVERLOAD. Over the next four weeks you will have a set routine, in which the only thing to change will be the WEIGHT you use during your workouts. What progressive over load states is that in order for a muscle to grow, strength to be gained, performance to increase, or for any similar improvement to occur, the human body must be forced to adapt to a tension that is above and beyond what it has previously experienced. Thus, during these four weeks I highly encourage you to increase the weight you use weekly for all exercises to continue to bring tension into your muscles to allow them to react and grow!
WEEK 1-4 MONDAY ACTIVATION CIRCUIT 1 CLICK HERE FOR VIDEO DEMOS: https://vimeo.com/showcase/6618259
PASSWORD: 8WG
SET
WARM UP
SETS
REPS/TIME
HASHTAG
A1
BANDED CLAMS
3
2 SETS OF ARMAP IN 40 SECS
#dnfbandedclams
A2
BANDED FROG PUMPS
3
2 SETS OF ARMAP IN 40 SECS
#dnfbandedfrogpumps
A3
BANDED GLUTE BRIDGE
3
2 SETS OF ARMAP IN 40 SECS
#dnfbandedglutebridge
HAMSTRING & GLUTES CLICK HERE FOR VIDEO DEMOS: https://vimeo.com/showcase/6621324
PASSWORD: 8WG
Set
Exercise
Sets & reps
REST TIME
HASHTAG
A1
DB ROMANIAN DEADLIFTS
4 SETS OF 12-15 REPS MEDIUM WEIGHT
45 SECONDS BETWEEN SET CONTROL THE WEIGHT
#dnfdbromaniandeadlif ts
B1
KB SUMO DL
4 SETS OF 6-8 REPS HEAVY WEIGHT
60 SECONDS BETWEEN SET CONTROL THE WEIGHT
#dnfkbsumodl
C1
DB STAGG STANCE DL
4 SETS OF 12-15 REPS E/L LIGHT WEIGHT
60 SECONDS BETWEEN SET SLOW & CONTROLLED GET LOW AS POSSIBLE/KEEP BACK STRAIGHT
#dnfdbstaggeredstance deadlift
D1
DB ROMANIAN DEADLIFTS
4 SETS OF 15 REPS LIGHT WEIGHT
60 SECONDS BETWEEN SET SLOW & CONTROLLED GET LOW AS POSSIBLE/KEEP BACK STRAIGHT
#dnfdbromaniandeadlif ts
E1
DB GOODMORNINGS
4 SETS OF 6 REPS HEAVY WEIGHT
60 SECONDS BETWEEN SET SQUEEZE GLUTES AT TOP
#dnfdbgoodmornings
F1
DB LEG CURLS
4 SETS OF 12 REPS MEDIUM WEIGHT
60 SECONDS BETWEEN SET SLOW & CONTROLLED SQUEEZE AT TOP & HOLD 2 SECONDS
#dnfdblegcurls
G1
CT BAND DB HIP THRUSTS
4 SETS OF 15 REPS LIGHT WEIGHT
30 SECONDS BETWEEN SET SLOW & CONTROLLED SQUEEZE AT TOP & HOLD 2 SECONDS
#dnfctbanddbthrust
WEEK 1-4 TUESDAY BACK / BIS / ABS CLICK HERE FOR VIDEO DEMOS: https://vimeo.com/showcase/6621340
PASSWORD: 8WG
Set
Exercise
Sets & reps
REST TIME
HASHTAG
A1
DB ROWS ALTERNATIVE
4 SETS OF 10-12 REPS MEDIUM WEIGHT
45 SECONDS BETWEEN SET CONTROL THE WEIGHT
#dnfdbrowsalternative
B1
DB ROWS
4 SETS OF 6-8 REPS E/A HEAVY WEIGHT
60 SECONDS BETWEEN SET CONTROL THE WEIGHT SQUEEZE AT TOP 2 SECONDS
#dnfdbrows
C1
BANDED LAT PULLDOWNS
4 SETS OF 12-15 REPS E/A LIGHT WEIGHT BAND
30 SECONDS BETWEEN SET SLOW & CONTROLLED SQUEEZE AT TOP 2 SECS
#dnfbandedlatpulldown s
D1
DB REVERSE FLYS
4 SETS OF 15 REPS LIGHT WEIGHT
30 SECONDS BETWEEN SET SLOW & CONTROLLED SQUEEZE AT TOP 2 SECS
#dnfdbreverseflys
E1
RENEGADE ROWS
4 SETS OF 6 REPS HEAVY WEIGHT
30 SECONDS BETWEEN SET SLOW & CONTROLLED SQUEEZE AT TOP 2 SECS
#dnfrenegaderows
F1
DB CURLS
4 SETS OF 12 REPS MEDIUM WEIGHT
45 SECONDS BETWEEN SET SLOW & CONTROLLED SQUEEZE AT TOP & HOLD 2 SECONDS
#dnfdbcurl
G1
DB HAMMER CURLS
4 SETS OF 15 REPS LIGHT WEIGHT
30 SECONDS BETWEEN SET SLOW & CONTROLLED SQUEEZE AT TOP & HOLD 2 SECONDS
#dnfdbalternatecurls
ABS H1
AB CROSS OVERS
4 SETS OF 15 REPS
NO REST JUMP TO H2
#dnfabcrossovers
H2
DB DEAD BUGS
4 SETS OF 15 REPS LIGHT WEIGHT
45 SECONDS BETWEEN AFTER COMPLETING H1 & H2
#dnfdbdeadbugs
WEEK 1-4 WEDNESDAY ACTIVATION CIRCUIT 2 CLICK HERE FOR VIDEO DEMOS: https://vimeo.com/showcase/6618274
PASSWORD: 8WG
SET
WARM UP
SETS
REPS/TIME
HASHTAG
A1
BANDED CLAMS
3
2 SETS OF ARMAP IN 40 SECS
#dnfbandedclams
A2
BANDED FROG PUMPS
3
2 SETS OF ARMAP IN 40 SECS
#dnfbandedfrogpumps
A3
BANDED GLUTE BRIDGE
3
2 SETS OF ARMAP IN 40 SECS
#dnfbandedglutebridge
QUADS & GLUTES CLICK HERE FOR VIDEO DEMOS: https://vimeo.com/showcase/6621341
PASSWORD: 8WG
Set
Exercise
Sets & reps
REST TIME
HASHTAG
A1
DB SUMO SQUAT INTO PULSE
4 SETS OF 6-8 REPS HEAVY WEIGHT
45 SECONDS BETWEEN SET CONTROL THE WEIGHT HIT 90 DEGREES AT BOTTOM
#dnfdbsumosquatintop ulse
B1
DB GOBLET SQUATS
4 SETS OF 12-15 REPS MEDIUM WEIGHT
45 SECONDS BETWEEN SET CONTROL THE WEIGHT HIT 90 DEGREES AT BOTTOM
#dnfdbgobletsquat
C1
DB SPLIT SQUAT
4 SETS OF 12-15 REPS E/L MEDIUM WEIGHT
30 SECONDS BETWEEN SET SLOW & CONTROLLED
#dnfdbsplitsquat
WIDE STANCE/ BACK STRAIGHT LEANING FORWARDS
D1
DB CURTSY LUNGE
4 SETS OF 15 REPS E/L LIGHT WEIGHT
60 SECONDS BETWEEN SET SLOW & CONTROLLED GET LOW AS POSSIBLE/KEEP BACK STRAIGHT
#dnfdbcurtsylunge
E1
CT BAND DB FROG PUMPS
4 SETS OF 15-20 REPS LIGHT WEIGHT
60 SECONDS BETWEEN SET SQUEEZE GLUTES AT TOP 2 SECONDS
#dnfctbanddbfrogpump
F1
CT BAND ABDUCTION INTO DB SQUAT
4 SETS OF 6 REPS E/L MEDIUM WEIGHT
60 SECONDS BETWEEN SET SLOW & CONTROLLED
#dnfctdbabductionintos quat
G1
CT BAND DB HIP THRUSTS
4 SETS OF 15 REPS MEDIUM WEIGHT
30 SECONDS BETWEEN SET SLOW & CONTROLLED SQUEEZE AT TOP & HOLD 2 SECONDS
#dnfctbanddbthrust
WEEK 1-4 THURSDAY TRICEPS / SHOULDERS / ABS CLICK HERE FOR VIDEO DEMOS: https://vimeo.com/showcase/6620632
PASSWORD: 8WG
Set
Exercise
Sets & reps
REST TIME
HASHTAG
A1
DB LATERAL RAISES
3 SETS OF 10-12 REPS MEDIUM WEIGHT
30 SECONDS BETWEEN SET SLOW & CONTROLLED HOLD AT TOP 2 SECS
#dnfdblateralraises
B1
DB UPRIGHT ROWS
3 SETS OF12 REPS LIGHT WEIGHT
30 SECONDS BETWEEN SET SLOW & CONTROLLED HOLD AT TOP 2 SECS
#dnfdbuprightrows
C1
DB FRONTAL RAISE
3 SETS OF12 REPS LIGHT WEIGHT
30 SECONDS BETWEEN SET SLOW & CONTROLLED HOLD AT TOP 2 SECS
#dnffrontalraise
D1
DB REVERSE FLYS
4 SETS OF 15 REPS LIGHT WEIGHT
30 SECONDS BETWEEN SET SLOW & CONTROLLED HOLD AT TOP 2 SECS
#dnfdbreverseflys
E1
DB SHOULDER PRESS
4 SETS OF 6 REPS HEAVY WEIGHT
30 SECONDS BETWEEN SET SLOW & CONTROLLED
#dnfdbshoulderpress
F1
DB TRICEP KICKBACKS
4 SETS OF 12 REPS MEDIUM WEIGHT
30 SECONDS BETWEEN SET SLOW & CONTROLLED SQUEEZE AT TOP 2 SECS
#dnfdbtricepskickbacks
G1
DB OVERHEAD TRICEP EXTENSION
4 SETS OF 15 REPS LIGHT WEIGHT
30 SECONDS BETWEEN SET SLOW & CONTROLLED
#dnfdboverheadtricepe xtension
H1
DB SKULL CRUSHERS
4 SETS OF 15 REPS LIGHT WEIGHT
30 SECONDS BETWEEN SET SLOW & CONTROLLED
#dnfdbskullcrushers
ABS H1
BALL PASSES
4 SETS OF 20 REPS
NO REST JUMP TO H2
#dnfballpasses
H2
DB DEAD BUGS
4 SETS OF 20 REPS LIGHT WEIGHT
NO REST JUMP TO H3
#dnfdbdeadbugs
H3
BICYCLES
4 SETS OF 20 REPS
45 SECONDS BETWEEN AFTER COMPLETING H1H3
#dnfbicycles
WEEK 1-4 FRIDAY ACTIVATION CIRCUIT 2 CLICK HERE FOR VIDEO DEMOS: https://vimeo.com/showcase/6620695
PASSWORD: 8WG
SET
WARM UP
SETS
REPS/TIME
HASHTAG
A1
CT BAND HIP THRUSTS
3
2 SETS OF ARMAP IN 40 SECS
#dnfctbandhipthrusts
A2
BANDED FROG PUMPS
3
2 SETS OF ARMAP IN 40 SECS
#dnfbandedfrogpumps
A3
CT BAND SEATED ABDUCTIONS
3
2 SETS OF ARMAP IN 40 SECS
#dnfctbandseatedabductions
GLUTES CLICK HERE FOR VIDEO DEMOS: https://vimeo.com/showcase/6621346
PASSWORD: 8WG
Set
Exercise
Sets & reps
REST TIME
HASHTAG
A1
CT BAND DB HIP THRUSTS
4 SETS OF 6-8 REPS HEAVY WEIGHT
45 SECONDS BETWEEN SET CONTROL THE WEIGHT
#dnfctbanddbthrust
B1
DB BANDED GLUTE BRIDGE
4 SETS OF 12-15 REPS MEDIUM WEIGHT
45 SECONDS BETWEEN SET CONTROL THE WEIGHT
#dnfbandedglutebridge
C1
DB SPLIT SQUAT
4 SETS OF 12-15 REPS E/L MEDIUM WEIGHT
30 SECONDS BETWEEN SET SLOW & CONTROLLED
#dnfdbsplitsquat
WIDE STANCE/ BACK STRAIGHT LEANING FORWARDS
D1
DB CURTSY LUNGE
4 SETS OF 15 REPS LIGHT WEIGHT
60 SECONDS BETWEEN SET SLOW & CONTROLLED GET LOW AS POSSIBLE/KEEP BACK STRAIGHT
#dnfdbcurtsylunge
E1
DB DONKEY KICKS
4 SETS OF 15-20 REPS E/L LIGHT WEIGHT
60 SECONDS BETWEEN SET SQUEEZE GLUTES AT TOP 2 SECONDS
#dnfdbdonkeykicks
F1
DB ABDUCTIONS
4 SETS OF 12 REPS E/L MEDIUM WEIGHT
30 SECONDS BETWEEN SET SLOW & CONTROLLED SQUEEZE AT TOP & HOLD 2 SECONDS
#dnfdbabductions
G1
CT BAND SEATED ABDUCTIONS
4 SETS OF 15 REPS MEDIUM BAND
30 SECONDS BETWEEN SET SLOW & CONTROLLED SQUEEZE AT TOP & HOLD 2 SECONDS
#dnfctbandseatedabduc tions
WEEK 1-4 SATURDAY ABS CLICK HERE FOR VIDEO DEMOS: https://vimeo.com/showcase/6620713
PASSWORD: LBAVOL1
Set
Exercise
Sets & reps
REST TIME
HASHTAG
A1
DB DEAD BUGS
3 SETS OF ARMAP IN 30 SECS
30 SECONDS BETWEEN SET
#dnfdbdeadbugs
B1
PLANKS
3 SETS OF 45 SECOND HOLDS
30 SECONDS BETWEEN SET
#dnfplanks
C1
SHOULDER TAPS
3 SETS OF 45 SECOND HOLDS E/S
30 SECONDS BETWEEN SET
#dnfshouldertaps
D1
RUSSIAN TWISTS
3 SETS OF ARMAP IN 60 SECS
30 SECONDS BETWEEN SET
#dnfrussiantwists
E1
V UPS
3 SETS OF ARMAP IN 30 SECS
30 SECONDS BETWEEN SET
#dnfvups
CARDIO F1
SPRINTS
60 SECS ON / 60 SECS OFF FOR A TOTLA OF 16 MINUTES IF YOU DON’T HAVE A TREADMILL YOU CAN RUN IN PLACE
#dnfsprints
8 WEEK Ultimate full body Guide Vol 2
8 WEEK Ultimate full body Guide Vol 2
Monday
tuesday
wednesday
thursday
friday
Saturday
Sunday
WEEK 1
QUADS/ GLUTES
ABS/BACK/BIS
GLUTES FOCUS
ABS/TRICEPS/ SHOULDERS
HAMSTRINGS /GLUTES
CARDIO/ABS
REST & RECOVER
WEEK 2
QUADS/ GLUTES
ABS/BACK/BIS
GLUTES FOCUS
ABS/TRICEPS/ SHOULDERS
HAMSTRINGS /GLUTES
CARDIO/ABS
REST & RECOVER
WEEK 3
QUADS/ GLUTES
ABS/BACK/BIS
GLUTES FOCUS
ABS/TRICEPS/ SHOULDERS
HAMSTRINGS /GLUTES
CARDIO/ABS
REST & RECOVER
WEEK 4
QUADS/ GLUTES
ABS/BACK/BIS
GLUTES FOCUS
ABS/TRICEPS/ SHOULDERS
HAMSTRINGS /GLUTES
CARDIO/ABS
REST & RECOVER
THIS GUIDE FOCUSES ON PROGRESSIVE OVERLOAD. Over the next four weeks you will have a set routine, in which the only thing to change will be the WEIGHT you use during your workouts. What progressive over load states is that in order for a muscle to grow, strength to be gained, performance to increase, or for any similar improvement to occur, the human body must be forced to adapt to a tension that is above and beyond what it has previously experienced. Thus, during these four weeks I highly encourage you to increase the weight you use weekly for all exercises to continue to bring tension into your muscles to allow them to react and grow!
WEEK 5-8 MONDAY ACTIVATION CIRCUIT 2 CLICK HERE FOR VIDEO DEMOS: https://vimeo.com/showcase/6620720
PASSWORD: 8WG
SET
WARM UP
SETS
REPS/TIME
HASHTAG
A1
BANDED LATERAL WALKS
3
2 SETS OF ARMAP IN 20 SECS E/L
#dnfbandedlateralwalks
A2
BANDED FROG PUMPS
3
2 SETS OF ARMAP IN 40 SECS
#dnfbandedfrogpumps
A3
CT BAND SQUAT
3
2 SETS OF ARMAP IN 40 SECS
#dnfctbandsquat
QUADS & GLUTES CLICK HERE FOR VIDEO DEMOS: https://vimeo.com/showcase/6621393
PASSWORD: 8WG
Set
Exercise
Sets & reps
REST TIME
HASHTAG
A1
DB SQUATS SUMO STANCE
4 SETS OF 6-8 REPS HEAVY WEIGHT
45 SECONDS BETWEEN SET CONTROL THE WEIGHT HIT 90 DEGREES AT BOTTOM
#dnfdbsquats
B1
DB SQUATS SHOULDER WIDTH STANCE
4 SETS OF 12-15 REPS MEDIUM WEIGHT
45 SECONDS BETWEEN SET CONTROL THE WEIGHT HIT 90 DEGREES AT BOTTOM
#dnfdbsquats
C1
DB STEP UPS
4 SETS OF 12-15 REPS E/L LIGHT WEIGHT
45 SECONDS BETWEEN SET SLOW & CONTROLLED
#dnfdbstepups
D1
CT BAND DB HIP THRUSTS
4 SETS OF 15-20 REPS LIGHT WEIGHT
60 SECONDS BETWEEN SET SLOW & CONTROLLED HOLD SQUEEZE 3 SECONDS AT TOP
#dnfctbanddbthrust
E1
DB WALKING LUNGES
4 SETS OF 12-15 REPS E/L LIGHT WEIGHT
60 SECONDS BETWEEN SET SLOW & CONTROLLED
#dnfdbwalkinglunges
F1
BANDED REVERSE LUNGE KICKBACKS
4 SETS OF 12-15 REPS E/L LIGHT WEIGHT
30 SECONDS BETWEEN SET SLOW & CONTROLLED HOLD AT TOP 2 SECONDS
#dnfbandedreverselung ekickbacks
WEEK 5-8 TUESDAY BACK / BIS / ABS CLICK HERE FOR VIDEO DEMOS: https://vimeo.com/showcase/6621394
PASSWORD: 8WG
Set
Exercise
Sets & reps
REST TIME
HASHTAG
A1
SUPERMANS
4 SETS OF 10-12 REPS HOLD A MEDIUM WEIGHT
30 SECONDS BETWEEN SET SLOW & CONTROLLED SQUEEZE AT TOP 2 SECS
#dnfsupermans
B1
RENEGADE ROWS
4 SETS OF 6-8 REPS E/A HEAVY WEIGHT
30 SECONDS BETWEEN SET SLOW & CONTROLLED SQUEEZE AT BOTTOM 2 SECS
#dnfrenegaderows
C1
DB ROWS
4 SETS OF 12-15 REPS E/A LIGHT WEIGHT
30 SECONDS BETWEEN SET SLOW & CONTROLLED SQUEEZE AT BOTTOM 2 SECS
#dnfdbrows
D1
DB REVERSE FLYS
4 SETS OF 12-15 REPS E/A LIGHT WEIGHT
60 SECONDS BETWEEN SET SLOW & CONTROLLED SQUEEZE AT TOP 2 SECS
#dnfdbreverseflys
E1
DB GOODMORNINGS
4 SETS OF 6 REPS HEAVY WEIGHT
60 SECONDS BETWEEN SET SLOW & CONTROLLED SQUEEZE AT TOP 2 SECS
#dnfdbgoodmornings
F1
DB CURLS
4 SETS OF 12 REPS MEDIUM WEIGHT
45 SECONDS BETWEEN SET SLOW & CONTROLLED SQUEEZE AT TOP & HOLD 2 SECONDS
#dnfdbcurl
G1
DB HAMMER CURLS
4 SETS OF 15 REPS LIGHT WEIGHT
30 SECONDS BETWEEN SET SLOW & CONTROLLED SQUEEZE AT TOP & HOLD 2 SECONDS
#dnfdbalternatecurls
ABS H1
BALL PASSES
4 SETS OF 20 REPS
NO REST JUMP TO H2
#dnfballpasses
H2
DB DEAD BUGS
4 SETS OF 20 REPS LIGHT WEIGHT
45 SECONDS BETWEEN AFTER COMPLETING H1 & H2
#dnfdbdeadbugs
WEEK 5-8 WEDNESDAY ACTIVATION CIRCUIT 2 CLICK HERE FOR VIDEO DEMOS: https://vimeo.com/showcase/6620740
PASSWORD: 8WG
SET
WARM UP
SETS
REPS/TIME
HASHTAG
A1
BANDED REVERSE LUNGE KICKBACKS
3
2 SETS OF ARMAP IN 40 SECS E/L #dnfbandedreverselungekickba cks
A2
BANDED DONKEY KICKS
3
2 SETS OF ARMAP IN 40 SECS E/L
#bandeddonkeykicks
A3
CT BAND SEATED ABDUCTIONS
3
2 SETS OF ARMAP IN 40 SECS
#dnfctbandseatedabductions
GLUTES CLICK HERE FOR VIDEO DEMOS: https://vimeo.com/showcase/6621430
PASSWORD: 8WG
Set
Exercise
Sets & reps
REST TIME
HASHTAG
A1
CT BAND DB HIP THRUSTS
4 SETS OF 10-12 REPS HEAVY WEIGHT
45 SECONDS BETWEEN SET CONTROL THE WEIGHT HIT 90 DEGREES AT BOTTOM
#dnfctbanddbthrust
B1
CT BAND BENCH FROG PUMPS
4 SETS OF 12-15 REPS MEDIUM WEIGHT
45 SECONDS BETWEEN SET CONTROL THE WEIGHT HIT 90 DEGREES AT BOTTOM
#dnfctbanddbfrogpump
C1
CT BAND ABDUCTION INTO DB SQUAT
4 SETS OF 12-15 REPS E/L MEDIUM WEIGHT
30 SECONDS BETWEEN SET SLOW & CONTROLLED
#dnfctdbabductionintos quat
D1
KB SWINGS
4 SETS OF 10 REPS HEAVY WEIGHT
60 SECONDS BETWEEN SET SQUEEZE GLUTES AT TOP 2 SECONDS
#dnfkbswings
E1
KB DONKEY KICKS
4 SETS OF 15-20 REPS E/L LIGHT WEIGHT
30 SECONDS BETWEEN SET SQUEEZE GLUTES AT TOP 2 SECONDS
#dnfkettlebelldonkeykic ks
F1
DB ABDUCTIONS
4 SETS OF 12 REPS MEDIUM WEIGHT
30 SECONDS BETWEEN SET SLOW & CONTROLLED SQUEEZE AT TOP & HOLD 2 SECONDS
#dnfdbabductions
G1
BANDED LATERAL WALKS
4 SETS OF 15 REPS E/L MEDIUM BAND
30 SECONDS BETWEEN SET SLOW & CONTROLLED SQUEEZE AT TOP & HOLD 2 SECONDS
#dnfbandedlateralwalks
WEEK 5-8 THURSDAY TRICEPS / SHOULDERS / ABS CLICK HERE FOR VIDEO DEMOS: https://vimeo.com/showcase/6621434
PASSWORD: 8WG
Set
Exercise
Sets & reps
REST TIME
HASHTAG
A1
DB LATERAL RAISE HOLDS
3 SETS OF 10-12 REPS MEDIUM WEIGHT
30 SECONDS BETWEEN SET SLOW & CONTROLLED
#dnfdblateralraiseholds
B1
DB ARNOLD PRESS
3 SETS OF12 REPS LIGHT WEIGHT
30 SECONDS BETWEEN SET SLOW & CONTROLLED
#dnfdbarnoldpress
C1
DB SHOULDER PRESS
4 SETS OF 6 REPS HEAVY WEIGHT
30 SECONDS BETWEEN SET SLOW & CONTROLLED
#dnfdbshoulderpress
D1
DIPS
4 SETS OF 15 REPS BODY WEIGHT
30 SECONDS BETWEEN SET SLOW & CONTROLLED
#dnfdips
E1
DB OVERHEAD TRICEP EXTENSION
4 SETS OF 6 REPS HEAVY WEIGHT
30 SECONDS BETWEEN SET SLOW & CONTROLLED
#dnfcableoverheadtrice pextension
F1
DB TRICEP KICKBACKS
4 SETS OF 12 REPS MEDIUM WEIGHT
30 SECONDS BETWEEN SET SLOW & CONTROLLED SQUEEZE AT TOP 2 SECS
#dnfdbtricepskickbacks
G1
DB REVERSE FLYS
4 SETS OF 15 REPS LIGHT WEIGHT
30 SECONDS BETWEEN SET SLOW & CONTROLLED SQUEEZE AT TOP 2 SECS
#dnfdbreverseflys
ABS
H1
BALL PASSES
4 SETS OF 20 REPS
NO REST JUMP TO H2
#dnfballpasses
H2
DB DEAD BUGS
4 SETS OF 20 REPS LIGHT WEIGHT
NO REST JUMP TO H3
#dnfdbdeadbugs
H3
SHOULDER TAPS
4 SETS OF 20 REPS
45 SECONDS BETWEEN AFTER COMPLETING H1H3
#dnfshouldertaps
WEEK 5-8 FRIDAY ACTIVATION CIRCUIT 1 CLICK HERE FOR VIDEO DEMOS: https://vimeo.com/showcase/6620759
PASSWORD: 8WG
SET
WARM UP
SETS
REPS/TIME
HASHTAG
A1
BANDED DONKEY KICKS
3
2 SETS OF ARMAP IN 40 SECS E/L
#bandeddonkeykicks
A2
BANDED FROG PUMPS
3
2 SETS OF ARMAP IN 40 SECS
#dnfbandedfrogpumps
A3
BANDED FIRE HYDRANTS
3
2 SETS OF ARMAP IN 40 SECS E/L
#dnfbandedfirehydrants
HAMSTRING & GLUTES CLICK HERE FOR VIDEO DEMOS: https://vimeo.com/showcase/6621443
PASSWORD: 8WG
Set
Exercise
Sets & reps
REST TIME
HASHTAG
A1
DB SUMO DL
4 SETS OF 12-15 REPS MEDIUM WEIGHT
45 SECONDS BETWEEN SET CONTROL THE WEIGHT
#dnfdbsumodl
B1
DB ROMANIAN DEADLIFTS
4 SETS OF 6-8 REPS HEAVY WEIGHT
60 SECONDS BETWEEN SET CONTROL THE WEIGHT
#dnfdbromaniandeadlif ts
C1
DB STAGG STANCE DL
4 SETS OF 12-15 REPS E/L LIGHT WEIGHT
60 SECONDS BETWEEN SET SLOW & CONTROLLED GET LOW AS POSSIBLE/KEEP BACK STRAIGHT
#dnfdbstaggeredstance deadlift
D1
DB DEFICIT REVERSE LUNGES
4 SETS OF 15 REPS E/L LIGHT WEIGHT
60 SECONDS BETWEEN SET SLOW & CONTROLLED GET LOW AS POSSIBLE/KEEP BACK STRAIGHT
#dnfdeficitdreverselung es
E1
DB GOODMORNINGS
4 SETS OF 6 REPS HEAVY WEIGHT
60 SECONDS BETWEEN SET SQUEEZE GLUTES AT TOP
#dnfdbgoodmornings
F1
DB LEG CURLS
4 SETS OF 12 REPS MEDIUM WEIGHT
60 SECONDS BETWEEN SET SLOW & CONTROLLED SQUEEZE AT TOP & HOLD 2 SECONDS
#dnfdblegcurls
G1
BANDED REVERSE LUNGE KICKBACKS
4 SETS OF 15 REPS E/L BODY WEIGHT
30 SECONDS BETWEEN SET SLOW & CONTROLLED SQUEEZE AT TOP & HOLD 2 SECONDS
#dnfbandedreverselung ekickbacks
WEEK 5-8 SATURDAY ABS CLICK HERE FOR VIDEO DEMOS: https://vimeo.com/showcase/6621444
PASSWORD: 8WG
Set
Exercise
Sets & reps
REST TIME
HASHTAG
A1
DB DEAD BUGS
3 SETS OF ARMAP IN 30 SECS
30 SECONDS BETWEEN SET
#dnfdbdeadbugs
B1
PLANKS
3 SETS OF 45 SECOND HOLDS
30 SECONDS BETWEEN SET
#dnfplanks
C1
PLANK IN & OUTS
3 SETS OF 45 SECOND HOLDS
30 SECONDS BETWEEN SET
#dnfplankinandouts
D1
BALL PASSES
3 SETS OF ARMAP IN 30 SECS
30 SECONDS BETWEEN SET
#dnfballpasses
E1
LEG RAISES
3 SETS OF ARMAP IN 30 SECS
30 SECONDS BETWEEN SET
#dnflegraises
CARDIO
F1
SPRINTS
60 SECS ON / 60 SECS OFF FOR A TOTLA OF 16 MINUTES IF YOU DON’T HAVE A TREADMILL YOU CAN RUN IN PLACE
#dnfsprints
8 WEEKUltimate full bodyGuide 8 WEEKUltimate full bodyGuide
8 WEEKUltimate full bodyGuide 8 WEEKUltimate full bodyGuide
contents 3 DISCLAIMER 4 BEFORE YOU START 5 GUIDE CALENDAR 6-7 DIFFERENT TYPES OF EXERCISE 8 ADVANCED TECHNIQUES 9 REPETITIONS & HOW THEY AFFECT MUSCLES 10 INTERVAL TRAINING 11 HEART RATE & FAT LOSS 12 RECOVERY & STRETCHING 13 AVOIDING SORENESS 14 REFERENCE TABLE 15 WEIGHT SELECTION 16 WARM UPS & STRETCHING 17 WORKOUTS
8 WEEKUltimate full bodyGuide 8 WEEKUltimate full bodyGuide
None of the content on this program should be broadcasted, transmitted or sold without the permission of the writer/publisher Darihana Nova and those who do will be prosecuted to every extend of the law. We strongly advise that you consult with your physician before beginning this workout program, as not all exercises are suitable for different individuals and levels of fitness. This program was built for healthy individuals with a solid baseline of fitness. Darihana Nova has no medical experience or title and cannot suggest which exercises or workouts that will work for a specific individual. This program is for educational purposes only and should not be used as a substitute for professional medical advice. You should understand that when you are involved in any exercise or workout program, there is the possibility of physical injury. If you engage in this exercise or workout program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Darihana Nova from any and all claims or causes of action, known or unknown, arising out of Darihana Nova’s negligence.
To follow this guide you will need the following equipment
Latex bands, anti-slip cotton resistance bands, kettlebell, 4-6 dumbbells in different weights (light, medium,heavy), and a medicine ball. You can click here to purchase my brand of resistance bands: https://darihana-nova-fitness.myshopify.com. DOWNLOAD A COLLAGE APP TO COMPARE YOUR BEFORE & AFTER PHOTOS
One app I use is LAYOUT and it is free to use. FOLLOW THE “DARIHANA NOVA FITNESS” Vimeo account for video demos. You will easily be able to find the workouts by clicking the link assigned on the guide next to your daily workout. I recommend to download the Vimeo app as it’ll be much easier to use than the internet browser. Click here to follow it: https://vimeo.com/darihananovafitness I WOULD LOVE TO FOLLOW YOUR JOURNEY so please tag me on Instagram @darihananova @darihananovafitness #dnfgirls and follow our Facebook support group here: https://www.facebook.com/groups/dnfsquad Take before photos! Use the photo template provided in your download links! We are our worst critics, so although you may feel like you aren’t making progress, photos DO NOT LIE! Take before & after photos frequently to measure your progress!
8 WEEKUltimate full bodyGuide 8 WEEKUltimate full bodyGuide
Before you start
8 WEEK Ultimate full body Guide Vol 2
8 WEEK Ultimate full body Guide Vol 2 Monday
tuesday
wednesday
thursday
friday
Saturday
Sunday
WEEK 1
HAMSTRINGS ABS/BACK/BIS /GLUTES
QUADS/ GLUTES
ABS/TRICEPS/ SHOULDERS
GLUTES FOCUS
CARDIO/ABS
REST & RECOVER
WEEK 2
HAMSTRINGS ABS/BACK/BIS /GLUTES
QUADS/ GLUTES
ABS/TRICEPS/ SHOULDERS
GLUTES FOCUS
CARDIO/ABS
REST & RECOVER
WEEK 3
HAMSTRINGS ABS/BACK/BIS /GLUTES
QUADS/ GLUTES
ABS/TRICEPS/ SHOULDERS
GLUTES FOCUS
CARDIO/ABS
REST & RECOVER
WEEK 4
HAMSTRINGS ABS/BACK/BIS /GLUTES
QUADS/ GLUTES
ABS/TRICEPS/ SHOULDERS
GLUTES FOCUS
CARDIO/ABS
REST & RECOVER
WEEK 5
QUADS/ GLUTES
ABS/BACK/BIS
GLUTES FOCUS
ABS/TRICEPS/ SHOULDERS
HAMSTRINGS /GLUTES
CARDIO/ABS
REST & RECOVER
WEEK 6
QUADS/ GLUTES
ABS/BACK/BIS
GLUTES FOCUS
ABS/TRICEPS/ SHOULDERS
HAMSTRINGS /GLUTES
CARDIO/ABS
REST & RECOVER
WEEK 7
QUADS/ GLUTES
ABS/BACK/BIS
GLUTES FOCUS
ABS/TRICEPS/ SHOULDERS
HAMSTRINGS /GLUTES
CARDIO/ABS
REST & RECOVER
WEEK 8
QUADS/ GLUTES
ABS/BACK/BIS
GLUTES FOCUS
ABS/TRICEPS/ SHOULDERS
HAMSTRINGS /GLUTES
CARDIO/ABS
REST & RECOVER
THIS GUIDE FOCUSES ON PROGRESSIVE OVERLOAD. Over the next four weeks you will have a set routine, in which the only thing to change will be the WEIGHT you use during your workouts. What progressive over load states is that in order for a muscle to grow, strength to be gained, performance to increase, or for any similar improvement to occur, the human body must be forced to adapt to a tension that is above and beyond what it has previously experienced. Thus, during these four weeks I highly encourage you to increase the weight you use weekly for all exercises to continue to bring tension into your muscles to allow them to react and grow!
DIFFERENT TYPES OF EXERCISE Strength training is a type of physical exercise specializing in the use of resistance to induce muscular contraction which builds the strength, anaerobic endurance, and size of skeletal muscles. Strength training is the foundation of muscle growth and comprises of four big movements:
•Deadlift •Squats •Bench Press •Shoulder Press Dead lift
The deadlift is a compound movement that works a variety of muscles groups: •The grip strength and the lower back work isometrically to keep the bar held in the hands and to keep the spine from rounding. •The gluteus maximus and hamstrings work to extend the hip joint. •The quadriceps work to extend the knee joint. •The adductors work to stabilize the legs. •Core muscles remain braced to stabilize the spine.
Bench Press
A conventional bench press uses: •The pectoralis major muscle. •The anterior deltoid coracobrachialis is used to horizontally adduct the shoulder. •The triceps and anconeous are used to extend the elbows.
Sh oul der Pre s s
The chest isn’t the only muscle group targeted in a shoulder press. The triceps, traps, upper back and core are also engaged.
Sq u at
Primary muscles used during a squat are: •The Gluteus maximus (glutes) and quadriceps (quads). Secondary muscles (synergists/stabilizers) •Erector spinae, transverse abdominus, gluteus medius/minimus (abductors), adductors, soleus, gastrocnemius, hamstrings.
8 WEEKUltimate full bodyGuide 8 WEEKUltimate full bodyGuide
DIFFERENT TYPES OF EXERCISE Weight training
Is a common type of strength training for developing the strength and size of skeletal muscles. It utilizes the force of gravity in the form of weighted bars, dumbbells or weight stacks in order to oppose the force generated by muscle through concentric or eccentric contraction. Weight training allows for muscle growth and the sculpting of your body!
Pr og re ssive Ov e r l oa d :
Weight training uses the principle of progressive overload, in which the muscles are overloaded by attempting to lift at least as much weight as they are capable. Muscles then respond by growing larger and stronger. This procedure is repeated with progressively heavier weights as the practitioner gains strength and endurance.
Sp li t tra ining :
Split training involves working no more than three muscle groups or body parts per day, instead spreading the training of specific body parts throughout a training cycle of several days.
in tensity, vol u me a nd fr e qu e n cy
Three important variables of strength training are intensity, volume, and frequency. Intensity refers to the amount of work required to achieve the activity and is proportional to the mass of the weights being lifted. Volume refers to the number of muscles worked, exercises, sets, and reps during a single session. Frequency refers to how many training sessions are performed per week.
8 WEEKUltimate full bodyGuide 8 WEEKUltimate full bodyGuide
Advanced exercise techniques to break plateaus Advanced techniques
A number of techniques have been developed to make weight training exercises more intense, and thereby potentially increase the rate of progress. Many weight lifters use these techniques to bring themselves past a plateau, a duration where a weightlifter may be unable to do more lifting repetitions, sets, or use higher weight resistance.
Dr o p se t
A drop set is an easy method of strength training where you perform a set of any exercise to failure or right before failure, and then reduce the weight and continue to lift for more repetitions with the decreased weight.
Py r a mid se ts
Pyramid sets are weight training sets in which the progression is from lighter weights with a greater number of repetitions in the first set, to heavier weights with fewer repetitions in subsequent sets. A reverse pyramid is the opposite in which the heavier weights are used at the beginning and progressively lightened.
B ur nouts
Burnouts combine pyramids and drop sets, working up to higher weights with low reps and then back down to lower weights and high reps
Su persets
Supersets combine two or more exercises with similar motions to maximize the amount of work of an individual muscle or group of muscles. The exercises are performed with no rest period between the exercises.
8 WEEKUltimate full bodyGuide 8 WEEKUltimate full bodyGuide
Repetitions & how they affect muscles Repetitions Different repetitions work the muscle in different ways:
Low Re ps 1-6
This particular rep range is used to increase muscle density and mass. This is where you are using a heavy weight to engage the muscle twitch fibres. This is the type of strength training that we use to just get stronger and is usually the focus of athletes whose goal is to lift a heavy weight, such as Powerlifters and Olympic Weightlifters.
Moderate Reps 8-12
This is the type of strength training that is the best for building visible muscle. Thus it’s typically used by Bodybuilders. Whether your goal is toning or building lean muscle, this is the type of strength training gives you the most visible results by promoting hypertrophy or larger muscles.
High R eps 15- 20
High rep ranges increases the amount of glycogen the muscle stores which increases fat loss. High reps also let your muscles recover from periods of heavier lifting and gives you the opportunity to recruit more muscle fibers while building endurance that will help you in your heavy lifting.
8 WEEKUltimate full bodyGuide 8 WEEKUltimate full bodyGuide
Interval training & its benefits
Interval training is an excellent way to burn more calories, build endurance quickly and make workouts more interesting because you're alternating high-intensity exercises with recovery periods.
Ben ef its: • Burns more calories in a shorter time frame. Ideal for weight loss. • Increases endurance quickly - Working at a higher level, even if it's for short periods of time, increases your endurance. You'll find your other workouts get easier because of your interval workouts. • Increases your afterburn - If you really go all out, your body will burn more calories for a period of time after your workout to get your body back to its pre-exercise state. • Adds some variety to your workouts - If you usually do the same thing all the time, the same pace and the same level of intensity, interval training can add a breath of fresh air to your workouts and, because they're so versatile, you can change them every week if you like. • More time efficient - With exercise, the harder you work, the shorter your workouts will generally be. It's possible to get a great cardio workout in just 20 or 30 minutes with interval training, great if you’re short on time. With this program we are focusing on building muscle and some fat loss, so excess cardio is not needed. A few high intensity sessions a week will work just fine.
8 WEEKUltimate full bodyGuide 8 WEEKUltimate full bodyGuide
Measuring heart rate for fat loss
Karvonen formula The Karvonen Formula is a mathematical formula that helps you determine your target heart rate (HR) training zone. The formula uses maximum and resting heart rate with the desired training intensity to get a target heart rate. In the maximum heart rate your body burns fat for fuel.
Target Heart Rate = ((max HR − resting HR) × %Intensity) + resting HR example Ideally, you should measure your resting and maximum heart rate for more accurate results. If the maximum heart rate cannot be measured directly, it can be roughly estimated using the traditional formula 220 minus your age (see this table of heart rate max). Also, an average value of 70 bpm can be used for resting heart rate if it is not known. Example Training Heart Rate Zone For example, for a 25 yr old who has a resting heart rate of 65, wanting to know her training heart rate for the intensity level 60% - 70% (fat burning state). Her Minimum Training Heart Rate: 220 - 25 (Age) = 195 195 - 65 (Rest. HR) = 130 130 x .60 (Min. Intensity) + 65 (Rest. HR) = 143 Beats/Minute Her Maximum Training Heart Rate: 220 - 25 (Age) = 195 195 - 65 (Rest. HR) = 130 130 x .70 (Max. Intensity) + 65 (Rest. HR) = 156 Beats/Minute Her training heart rate zone will therefore be 143-156 beats per minute.
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Recovery & stretching When engaging in resistance training, your muscles suffer from microscopic tears as training breaks down body tissues and muscles. Having rest days allows for the recovery and building of your muscles, nerves, connective tissues and bones. Doing excessive amounts of exercise without having a proper rest day or adequate time for recovery may leave you experiencing decreased performance, fatigue, altered hormonal states, poor sleeping patterns or a lowered immune system. Eating properly, getting enough sleep (8+ hours for women) and staying hydrated is very important for this recovery process. Rest days are taken depending on your level of training and overall experience. If you’re a beginner, your muscles will need more time to recover, thus taking a full rest day is what I recommend. This guide will allow you to train 6 days a week, with Sunday as the designated rest day. Your rest day and type of rest will depend on how advanced you are and your intensity of training. If you’re just now starting out in the fitness world, your rest day should probably be a real rest day in which case you do not do any activity at all. A more experienced person may choose an “active rest day”. This is where you won’t lift any weight or do anything intense such as HIIT, but you may do an activity like yoga or do some LISS (LOW INTENSITY STEADY STATE) cardio. You should try to stretch daily. If possible, you should stretch after waking up, to release any muscle tension gathered in your sleep or from the day before.
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avoiding
Soreness
1 TAKE A Epsom salt bath
Using Epsom salts in a bath soak help muscle restoration by supplying your body with the muscle-relaxing mineral Magnesium. Magnesium is a primary component of Epsom salt. It’s a mineral that the body needs, and, unlike other minerals, is absorbed through the skin as you soak in the bath.
2 Alternate muscle groups
While many advocate two days between workouts involving the same muscle group, there’s no one-size-fitsall solution for recovery time. So the best assurance that you are giving your muscles the rest they need in between workouts is to alternate the muscle groups that you focus on each day.
3 Drink BCAA’s BCAA’S have been scientifically found to reduce muscle soreness and fatigue when consumed during or after your workouts.
4 Hydrate
Drinking enough water ensures that those nasty toxins trapped in your muscles that make DOMS even worse get flushed out faster, and that your muscles are hydrated enough to stay supple. Dehydrated muscles become tight and easily injured, so try to keep them hydrated by drinking at least half of your bodyweight in ounces of water a day.
5 Foam roll
Have certain muscles that always feel tight and restricted? Roll them out with a foam roller before you work out to mobilize the muscles, get blood flowing, and keep overuse injuries at bay.
6 Take a day off
Since sore muscles are already compromised with slight damage, it’s important to not keep pushing through the pain with tougher workouts. Consider a total rest day if the soreness is intense.
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Reference Table SET
How many times you will complete an exercise.
SET NUMBERS
Set numbers and letters represent the exercises that go together in one set. For example, B1, B2, and B3 should be completing before resting.
SUPERSET
Doing two or more exercises one after the other with minimal to no rest in between.
DROPSET
It is essentially a technique where you perform an exercise and then drop (reduce) the weight and continue for more reps until you reach failure.
REP
The amount of times you complete each specific exercise.
CIRCUIT
A series of exercises performed in rotation with minimal rest.
HASHTAG
Each workout video is demonstrated on the DNF Vimeo Workout Library. Simply use the search bar and enter the exercise hashtag listed to view the video. You can access the videos here: https:// vimeo.com/darihananovafitness
Abbreviations DB Dumbbell RB Resistance Band KB Kettlebell X Amount of times a set is repeated.
E/L Each leg E/A Each arm BB Barbell
DS It is essentially a technique where you perform an exercise and then drop (reduce) the weight and continue for more reps until you reach failure. EACH DROP SET IS CONSIDERED ONE SET!
AMRAP As many reps as possible - use light weight when performing this method.
weight
Selection
I cannot give you a weight outline for this program for one reason; everyone is at a different level in their fitness journey and every person has different strength levels. So, how do you choose your weight? When you choose your weight, I want you to consider two things; - Is this weight challenging for the reps and exercise given? - Am I still performing good quality reps using this weight? The key is to choose a weight that is challenges you, but still allows you to perform the given exercise with good form. I suggest to slightly increase your weight each week. This program focuses on progressive overload; so increasing the weight you use weekly is VERY important to see results. If you feel like you are getting stronger and the weight is no longer challenging you, then increase the weight you’re using. You have to be able to push and challenge yourself.
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warm-ups+ Stretching PRE WORKOUT DYNAMIC WARM-UP Before exercising you should avoid static stretching, as studies have shown it can hinder your performance. Please remember to click the link below to access videos https://vimeo.com/ showcase/6615536 TIME
EXERCISE
HASHTAG
ROUNDS
20 seconds
ALTERNATING LUNGES
#dnfalternatinglunges
3
20 seconds
JUMP SQUATS
#dnfjumpsquats
3
20 seconds
HIGH KICKS
#dnfhighkicks
3
20 seconds
ARM CIRCLES
#dnfarmcircles
3
20 seconds
HIGH KNEES
#dnfhighknees
3
20 seconds
KICKBACKS
#dnfkickbacks
3
Post WORKOUT STRETCHING/cool down
After your workout, I recommend to follow the following stretches to aid in your recovery. Please remember to click the link below to access videos https://vimeo.com/showcase/6615537 TIME
EXERCISE
HASHTAG
ROUNDS
30 seconds
CALF STRETCH
#dnfcalfstretch
2
30 seconds
HAMSTRING STRETCH
#dnfhamstringstretch
2
30 seconds
QUAD STRETCH
#dnfquadstretch
2
30 seconds
GLUTE STRETCH
#dnfglutestretch
2
30 seconds
BACK STRETCH
#dnfbackstretch
2
30 seconds
SHOULDER STRETCH
#dnfshoulderstretch
2
8 WEEKUltimate full bodyGuide 8 WEEKUltimate full bodyGuide
8 WEEK Ultimate full body Guide Vol 2
8 WEEK Ultimate full body Guide Vol 2
Monday
tuesday
wednesday
thursday
friday
Saturday
Sunday
WEEK 1
HAMSTRINGS ABS/BACK/BIS /GLUTES
QUADS/ GLUTES
ABS/TRICEPS/ SHOULDERS
GLUTES FOCUS
CARDIO/ABS
REST & RECOVER
WEEK 2
HAMSTRINGS ABS/BACK/BIS /GLUTES
QUADS/ GLUTES
ABS/TRICEPS/ SHOULDERS
GLUTES FOCUS
CARDIO/ABS
REST & RECOVER
WEEK 3
HAMSTRINGS ABS/BACK/BIS /GLUTES
QUADS/ GLUTES
ABS/TRICEPS/ SHOULDERS
GLUTES FOCUS
CARDIO/ABS
REST & RECOVER
WEEK 4
HAMSTRINGS ABS/BACK/BIS /GLUTES
QUADS/ GLUTES
ABS/TRICEPS/ SHOULDERS
GLUTES FOCUS
CARDIO/ABS
REST & RECOVER
THIS GUIDE FOCUSES ON PROGRESSIVE OVERLOAD. Over the next four weeks you will have a set routine, in which the only thing to change will be the WEIGHT you use during your workouts. What progressive over load states is that in order for a muscle to grow, strength to be gained, performance to increase, or for any similar improvement to occur, the human body must be forced to adapt to a tension that is above and beyond what it has previously experienced. Thus, during these four weeks I highly encourage you to increase the weight you use weekly for all exercises to continue to bring tension into your muscles to allow them to react and grow!
WEEK 1-4 MONDAY ACTIVATION CIRCUIT 1 CLICK HERE FOR VIDEO DEMOS: https://vimeo.com/showcase/6618259
PASSWORD: 8WG
SET
WARM UP
SETS
REPS/TIME
HASHTAG
A1
BANDED CLAMS
3
2 SETS OF ARMAP IN 40 SECS
#dnfbandedclams
A2
BANDED FROG PUMPS
3
2 SETS OF ARMAP IN 40 SECS
#dnfbandedfrogpumps
A3
BANDED GLUTE BRIDGE
3
2 SETS OF ARMAP IN 40 SECS
#dnfbandedglutebridge
HAMSTRING & GLUTES CLICK HERE FOR VIDEO DEMOS: https://vimeo.com/showcase/6621324
PASSWORD: 8WG
Set
Exercise
Sets & reps
REST TIME
HASHTAG
A1
DB ROMANIAN DEADLIFTS
4 SETS OF 12-15 REPS MEDIUM WEIGHT
45 SECONDS BETWEEN SET CONTROL THE WEIGHT
#dnfdbromaniandeadlif ts
B1
KB SUMO DL
4 SETS OF 6-8 REPS HEAVY WEIGHT
60 SECONDS BETWEEN SET CONTROL THE WEIGHT
#dnfkbsumodl
C1
DB STAGG STANCE DL
4 SETS OF 12-15 REPS E/L LIGHT WEIGHT
60 SECONDS BETWEEN SET SLOW & CONTROLLED GET LOW AS POSSIBLE/KEEP BACK STRAIGHT
#dnfdbstaggeredstance deadlift
D1
DB ROMANIAN DEADLIFTS
4 SETS OF 15 REPS LIGHT WEIGHT
60 SECONDS BETWEEN SET SLOW & CONTROLLED GET LOW AS POSSIBLE/KEEP BACK STRAIGHT
#dnfdbromaniandeadlif ts
E1
DB GOODMORNINGS
4 SETS OF 6 REPS HEAVY WEIGHT
60 SECONDS BETWEEN SET SQUEEZE GLUTES AT TOP
#dnfdbgoodmornings
F1
DB LEG CURLS
4 SETS OF 12 REPS MEDIUM WEIGHT
60 SECONDS BETWEEN SET SLOW & CONTROLLED SQUEEZE AT TOP & HOLD 2 SECONDS
#dnfdblegcurls
G1
CT BAND DB HIP THRUSTS
4 SETS OF 15 REPS LIGHT WEIGHT
30 SECONDS BETWEEN SET SLOW & CONTROLLED SQUEEZE AT TOP & HOLD 2 SECONDS
#dnfctbanddbthrust
WEEK 1-4 TUESDAY BACK / BIS / ABS CLICK HERE FOR VIDEO DEMOS: https://vimeo.com/showcase/6621340
PASSWORD: 8WG
Set
Exercise
Sets & reps
REST TIME
HASHTAG
A1
DB ROWS ALTERNATIVE
4 SETS OF 10-12 REPS MEDIUM WEIGHT
45 SECONDS BETWEEN SET CONTROL THE WEIGHT
#dnfdbrowsalternative
B1
DB ROWS
4 SETS OF 6-8 REPS E/A HEAVY WEIGHT
60 SECONDS BETWEEN SET CONTROL THE WEIGHT SQUEEZE AT TOP 2 SECONDS
#dnfdbrows
C1
BANDED LAT PULLDOWNS
4 SETS OF 12-15 REPS E/A LIGHT WEIGHT BAND
30 SECONDS BETWEEN SET SLOW & CONTROLLED SQUEEZE AT TOP 2 SECS
#dnfbandedlatpulldown s
D1
DB REVERSE FLYS
4 SETS OF 15 REPS LIGHT WEIGHT
30 SECONDS BETWEEN SET SLOW & CONTROLLED SQUEEZE AT TOP 2 SECS
#dnfdbreverseflys
E1
RENEGADE ROWS
4 SETS OF 6 REPS HEAVY WEIGHT
30 SECONDS BETWEEN SET SLOW & CONTROLLED SQUEEZE AT TOP 2 SECS
#dnfrenegaderows
F1
DB CURLS
4 SETS OF 12 REPS MEDIUM WEIGHT
45 SECONDS BETWEEN SET SLOW & CONTROLLED SQUEEZE AT TOP & HOLD 2 SECONDS
#dnfdbcurl
G1
DB HAMMER CURLS
4 SETS OF 15 REPS LIGHT WEIGHT
30 SECONDS BETWEEN SET SLOW & CONTROLLED SQUEEZE AT TOP & HOLD 2 SECONDS
#dnfdbalternatecurls
ABS H1
AB CROSS OVERS
4 SETS OF 15 REPS
NO REST JUMP TO H2
#dnfabcrossovers
H2
DB DEAD BUGS
4 SETS OF 15 REPS LIGHT WEIGHT
45 SECONDS BETWEEN AFTER COMPLETING H1 & H2
#dnfdbdeadbugs
WEEK 1-4 WEDNESDAY ACTIVATION CIRCUIT 2 CLICK HERE FOR VIDEO DEMOS: https://vimeo.com/showcase/6618274
PASSWORD: 8WG
SET
WARM UP
SETS
REPS/TIME
HASHTAG
A1
BANDED CLAMS
3
2 SETS OF ARMAP IN 40 SECS
#dnfbandedclams
A2
BANDED FROG PUMPS
3
2 SETS OF ARMAP IN 40 SECS
#dnfbandedfrogpumps
A3
BANDED GLUTE BRIDGE
3
2 SETS OF ARMAP IN 40 SECS
#dnfbandedglutebridge
QUADS & GLUTES CLICK HERE FOR VIDEO DEMOS: https://vimeo.com/showcase/6621341
PASSWORD: 8WG
Set
Exercise
Sets & reps
REST TIME
HASHTAG
A1
DB SUMO SQUAT INTO PULSE
4 SETS OF 6-8 REPS HEAVY WEIGHT
45 SECONDS BETWEEN SET CONTROL THE WEIGHT HIT 90 DEGREES AT BOTTOM
#dnfdbsumosquatintop ulse
B1
DB GOBLET SQUATS
4 SETS OF 12-15 REPS MEDIUM WEIGHT
45 SECONDS BETWEEN SET CONTROL THE WEIGHT HIT 90 DEGREES AT BOTTOM
#dnfdbgobletsquat
C1
DB SPLIT SQUAT
4 SETS OF 12-15 REPS E/L MEDIUM WEIGHT
30 SECONDS BETWEEN SET SLOW & CONTROLLED
#dnfdbsplitsquat
WIDE STANCE/ BACK STRAIGHT LEANING FORWARDS
D1
DB CURTSY LUNGE
4 SETS OF 15 REPS E/L LIGHT WEIGHT
60 SECONDS BETWEEN SET SLOW & CONTROLLED GET LOW AS POSSIBLE/KEEP BACK STRAIGHT
#dnfdbcurtsylunge
E1
CT BAND DB FROG PUMPS
4 SETS OF 15-20 REPS LIGHT WEIGHT
60 SECONDS BETWEEN SET SQUEEZE GLUTES AT TOP 2 SECONDS
#dnfctbanddbfrogpump
F1
CT BAND ABDUCTION INTO DB SQUAT
4 SETS OF 6 REPS E/L MEDIUM WEIGHT
60 SECONDS BETWEEN SET SLOW & CONTROLLED
#dnfctdbabductionintos quat
G1
CT BAND DB HIP THRUSTS
4 SETS OF 15 REPS MEDIUM WEIGHT
30 SECONDS BETWEEN SET SLOW & CONTROLLED SQUEEZE AT TOP & HOLD 2 SECONDS
#dnfctbanddbthrust
WEEK 1-4 THURSDAY TRICEPS / SHOULDERS / ABS CLICK HERE FOR VIDEO DEMOS: https://vimeo.com/showcase/6620632
PASSWORD: 8WG
Set
Exercise
Sets & reps
REST TIME
HASHTAG
A1
DB LATERAL RAISES
3 SETS OF 10-12 REPS MEDIUM WEIGHT
30 SECONDS BETWEEN SET SLOW & CONTROLLED HOLD AT TOP 2 SECS
#dnfdblateralraises
B1
DB UPRIGHT ROWS
3 SETS OF12 REPS LIGHT WEIGHT
30 SECONDS BETWEEN SET SLOW & CONTROLLED HOLD AT TOP 2 SECS
#dnfdbuprightrows
C1
DB FRONTAL RAISE
3 SETS OF12 REPS LIGHT WEIGHT
30 SECONDS BETWEEN SET SLOW & CONTROLLED HOLD AT TOP 2 SECS
#dnffrontalraise
D1
DB REVERSE FLYS
4 SETS OF 15 REPS LIGHT WEIGHT
30 SECONDS BETWEEN SET SLOW & CONTROLLED HOLD AT TOP 2 SECS
#dnfdbreverseflys
E1
DB SHOULDER PRESS
4 SETS OF 6 REPS HEAVY WEIGHT
30 SECONDS BETWEEN SET SLOW & CONTROLLED
#dnfdbshoulderpress
F1
DB TRICEP KICKBACKS
4 SETS OF 12 REPS MEDIUM WEIGHT
30 SECONDS BETWEEN SET SLOW & CONTROLLED SQUEEZE AT TOP 2 SECS
#dnfdbtricepskickbacks
G1
DB OVERHEAD TRICEP EXTENSION
4 SETS OF 15 REPS LIGHT WEIGHT
30 SECONDS BETWEEN SET SLOW & CONTROLLED
#dnfdboverheadtricepe xtension
H1
DB SKULL CRUSHERS
4 SETS OF 15 REPS LIGHT WEIGHT
30 SECONDS BETWEEN SET SLOW & CONTROLLED
#dnfdbskullcrushers
ABS H1
BALL PASSES
4 SETS OF 20 REPS
NO REST JUMP TO H2
#dnfballpasses
H2
DB DEAD BUGS
4 SETS OF 20 REPS LIGHT WEIGHT
NO REST JUMP TO H3
#dnfdbdeadbugs
H3
BICYCLES
4 SETS OF 20 REPS
45 SECONDS BETWEEN AFTER COMPLETING H1H3
#dnfbicycles
WEEK 1-4 FRIDAY ACTIVATION CIRCUIT 2 CLICK HERE FOR VIDEO DEMOS: https://vimeo.com/showcase/6620695
PASSWORD: 8WG
SET
WARM UP
SETS
REPS/TIME
HASHTAG
A1
CT BAND HIP THRUSTS
3
2 SETS OF ARMAP IN 40 SECS
#dnfctbandhipthrusts
A2
BANDED FROG PUMPS
3
2 SETS OF ARMAP IN 40 SECS
#dnfbandedfrogpumps
A3
CT BAND SEATED ABDUCTIONS
3
2 SETS OF ARMAP IN 40 SECS
#dnfctbandseatedabductions
GLUTES CLICK HERE FOR VIDEO DEMOS: https://vimeo.com/showcase/6621346
PASSWORD: 8WG
Set
Exercise
Sets & reps
REST TIME
HASHTAG
A1
CT BAND DB HIP THRUSTS
4 SETS OF 6-8 REPS HEAVY WEIGHT
45 SECONDS BETWEEN SET CONTROL THE WEIGHT
#dnfctbanddbthrust
B1
DB BANDED GLUTE BRIDGE
4 SETS OF 12-15 REPS MEDIUM WEIGHT
45 SECONDS BETWEEN SET CONTROL THE WEIGHT
#dnfbandedglutebridge
C1
DB SPLIT SQUAT
4 SETS OF 12-15 REPS E/L MEDIUM WEIGHT
30 SECONDS BETWEEN SET SLOW & CONTROLLED
#dnfdbsplitsquat
WIDE STANCE/ BACK STRAIGHT LEANING FORWARDS
D1
DB CURTSY LUNGE
4 SETS OF 15 REPS LIGHT WEIGHT
60 SECONDS BETWEEN SET SLOW & CONTROLLED GET LOW AS POSSIBLE/KEEP BACK STRAIGHT
#dnfdbcurtsylunge
E1
DB DONKEY KICKS
4 SETS OF 15-20 REPS E/L LIGHT WEIGHT
60 SECONDS BETWEEN SET SQUEEZE GLUTES AT TOP 2 SECONDS
#dnfdbdonkeykicks
F1
DB ABDUCTIONS
4 SETS OF 12 REPS E/L MEDIUM WEIGHT
30 SECONDS BETWEEN SET SLOW & CONTROLLED SQUEEZE AT TOP & HOLD 2 SECONDS
#dnfdbabductions
G1
CT BAND SEATED ABDUCTIONS
4 SETS OF 15 REPS MEDIUM BAND
30 SECONDS BETWEEN SET SLOW & CONTROLLED SQUEEZE AT TOP & HOLD 2 SECONDS
#dnfctbandseatedabduc tions
WEEK 1-4 SATURDAY ABS CLICK HERE FOR VIDEO DEMOS: https://vimeo.com/showcase/6620713
PASSWORD: LBAVOL1
Set
Exercise
Sets & reps
REST TIME
HASHTAG
A1
DB DEAD BUGS
3 SETS OF ARMAP IN 30 SECS
30 SECONDS BETWEEN SET
#dnfdbdeadbugs
B1
PLANKS
3 SETS OF 45 SECOND HOLDS
30 SECONDS BETWEEN SET
#dnfplanks
C1
SHOULDER TAPS
3 SETS OF 45 SECOND HOLDS E/S
30 SECONDS BETWEEN SET
#dnfshouldertaps
D1
RUSSIAN TWISTS
3 SETS OF ARMAP IN 60 SECS
30 SECONDS BETWEEN SET
#dnfrussiantwists
E1
V UPS
3 SETS OF ARMAP IN 30 SECS
30 SECONDS BETWEEN SET
#dnfvups
CARDIO F1
SPRINTS
60 SECS ON / 60 SECS OFF FOR A TOTLA OF 16 MINUTES IF YOU DON’T HAVE A TREADMILL YOU CAN RUN IN PLACE
#dnfsprints
8 WEEK Ultimate full body Guide Vol 2
8 WEEK Ultimate full body Guide Vol 2
Monday
tuesday
wednesday
thursday
friday
Saturday
Sunday
WEEK 1
QUADS/ GLUTES
ABS/BACK/BIS
GLUTES FOCUS
ABS/TRICEPS/ SHOULDERS
HAMSTRINGS /GLUTES
CARDIO/ABS
REST & RECOVER
WEEK 2
QUADS/ GLUTES
ABS/BACK/BIS
GLUTES FOCUS
ABS/TRICEPS/ SHOULDERS
HAMSTRINGS /GLUTES
CARDIO/ABS
REST & RECOVER
WEEK 3
QUADS/ GLUTES
ABS/BACK/BIS
GLUTES FOCUS
ABS/TRICEPS/ SHOULDERS
HAMSTRINGS /GLUTES
CARDIO/ABS
REST & RECOVER
WEEK 4
QUADS/ GLUTES
ABS/BACK/BIS
GLUTES FOCUS
ABS/TRICEPS/ SHOULDERS
HAMSTRINGS /GLUTES
CARDIO/ABS
REST & RECOVER
THIS GUIDE FOCUSES ON PROGRESSIVE OVERLOAD. Over the next four weeks you will have a set routine, in which the only thing to change will be the WEIGHT you use during your workouts. What progressive over load states is that in order for a muscle to grow, strength to be gained, performance to increase, or for any similar improvement to occur, the human body must be forced to adapt to a tension that is above and beyond what it has previously experienced. Thus, during these four weeks I highly encourage you to increase the weight you use weekly for all exercises to continue to bring tension into your muscles to allow them to react and grow!
WEEK 5-8 MONDAY ACTIVATION CIRCUIT 2 CLICK HERE FOR VIDEO DEMOS: https://vimeo.com/showcase/6620720
PASSWORD: 8WG
SET
WARM UP
SETS
REPS/TIME
HASHTAG
A1
BANDED LATERAL WALKS
3
2 SETS OF ARMAP IN 20 SECS E/L
#dnfbandedlateralwalks
A2
BANDED FROG PUMPS
3
2 SETS OF ARMAP IN 40 SECS
#dnfbandedfrogpumps
A3
CT BAND SQUAT
3
2 SETS OF ARMAP IN 40 SECS
#dnfctbandsquat
QUADS & GLUTES CLICK HERE FOR VIDEO DEMOS: https://vimeo.com/showcase/6621393
PASSWORD: 8WG
Set
Exercise
Sets & reps
REST TIME
HASHTAG
A1
DB SQUATS SUMO STANCE
4 SETS OF 6-8 REPS HEAVY WEIGHT
45 SECONDS BETWEEN SET CONTROL THE WEIGHT HIT 90 DEGREES AT BOTTOM
#dnfdbsquats
B1
DB SQUATS SHOULDER WIDTH STANCE
4 SETS OF 12-15 REPS MEDIUM WEIGHT
45 SECONDS BETWEEN SET CONTROL THE WEIGHT HIT 90 DEGREES AT BOTTOM
#dnfdbsquats
C1
DB STEP UPS
4 SETS OF 12-15 REPS E/L LIGHT WEIGHT
45 SECONDS BETWEEN SET SLOW & CONTROLLED
#dnfdbstepups
D1
CT BAND DB HIP THRUSTS
4 SETS OF 15-20 REPS LIGHT WEIGHT
60 SECONDS BETWEEN SET SLOW & CONTROLLED HOLD SQUEEZE 3 SECONDS AT TOP
#dnfctbanddbthrust
E1
DB WALKING LUNGES
4 SETS OF 12-15 REPS E/L LIGHT WEIGHT
60 SECONDS BETWEEN SET SLOW & CONTROLLED
#dnfdbwalkinglunges
F1
BANDED REVERSE LUNGE KICKBACKS
4 SETS OF 12-15 REPS E/L LIGHT WEIGHT
30 SECONDS BETWEEN SET SLOW & CONTROLLED HOLD AT TOP 2 SECONDS
#dnfbandedreverselung ekickbacks
WEEK 5-8 TUESDAY BACK / BIS / ABS CLICK HERE FOR VIDEO DEMOS: https://vimeo.com/showcase/6621394
PASSWORD: 8WG
Set
Exercise
Sets & reps
REST TIME
HASHTAG
A1
SUPERMANS
4 SETS OF 10-12 REPS HOLD A MEDIUM WEIGHT
30 SECONDS BETWEEN SET SLOW & CONTROLLED SQUEEZE AT TOP 2 SECS
#dnfsupermans
B1
RENEGADE ROWS
4 SETS OF 6-8 REPS E/A HEAVY WEIGHT
30 SECONDS BETWEEN SET SLOW & CONTROLLED SQUEEZE AT BOTTOM 2 SECS
#dnfrenegaderows
C1
DB ROWS
4 SETS OF 12-15 REPS E/A LIGHT WEIGHT
30 SECONDS BETWEEN SET SLOW & CONTROLLED SQUEEZE AT BOTTOM 2 SECS
#dnfdbrows
D1
DB REVERSE FLYS
4 SETS OF 12-15 REPS E/A LIGHT WEIGHT
60 SECONDS BETWEEN SET SLOW & CONTROLLED SQUEEZE AT TOP 2 SECS
#dnfdbreverseflys
E1
DB GOODMORNINGS
4 SETS OF 6 REPS HEAVY WEIGHT
60 SECONDS BETWEEN SET SLOW & CONTROLLED SQUEEZE AT TOP 2 SECS
#dnfdbgoodmornings
F1
DB CURLS
4 SETS OF 12 REPS MEDIUM WEIGHT
45 SECONDS BETWEEN SET SLOW & CONTROLLED SQUEEZE AT TOP & HOLD 2 SECONDS
#dnfdbcurl
G1
DB HAMMER CURLS
4 SETS OF 15 REPS LIGHT WEIGHT
30 SECONDS BETWEEN SET SLOW & CONTROLLED SQUEEZE AT TOP & HOLD 2 SECONDS
#dnfdbalternatecurls
ABS H1
BALL PASSES
4 SETS OF 20 REPS
NO REST JUMP TO H2
#dnfballpasses
H2
DB DEAD BUGS
4 SETS OF 20 REPS LIGHT WEIGHT
45 SECONDS BETWEEN AFTER COMPLETING H1 & H2
#dnfdbdeadbugs
WEEK 5-8 WEDNESDAY ACTIVATION CIRCUIT 2 CLICK HERE FOR VIDEO DEMOS: https://vimeo.com/showcase/6620740
PASSWORD: 8WG
SET
WARM UP
SETS
REPS/TIME
HASHTAG
A1
BANDED REVERSE LUNGE KICKBACKS
3
2 SETS OF ARMAP IN 40 SECS E/L #dnfbandedreverselungekickba cks
A2
BANDED DONKEY KICKS
3
2 SETS OF ARMAP IN 40 SECS E/L
#bandeddonkeykicks
A3
CT BAND SEATED ABDUCTIONS
3
2 SETS OF ARMAP IN 40 SECS
#dnfctbandseatedabductions
GLUTES CLICK HERE FOR VIDEO DEMOS: https://vimeo.com/showcase/6621430
PASSWORD: 8WG
Set
Exercise
Sets & reps
REST TIME
HASHTAG
A1
CT BAND DB HIP THRUSTS
4 SETS OF 10-12 REPS HEAVY WEIGHT
45 SECONDS BETWEEN SET CONTROL THE WEIGHT HIT 90 DEGREES AT BOTTOM
#dnfctbanddbthrust
B1
CT BAND BENCH FROG PUMPS
4 SETS OF 12-15 REPS MEDIUM WEIGHT
45 SECONDS BETWEEN SET CONTROL THE WEIGHT HIT 90 DEGREES AT BOTTOM
#dnfctbanddbfrogpump
C1
CT BAND ABDUCTION INTO DB SQUAT
4 SETS OF 12-15 REPS E/L MEDIUM WEIGHT
30 SECONDS BETWEEN SET SLOW & CONTROLLED
#dnfctdbabductionintos quat
D1
KB SWINGS
4 SETS OF 10 REPS HEAVY WEIGHT
60 SECONDS BETWEEN SET SQUEEZE GLUTES AT TOP 2 SECONDS
#dnfkbswings
E1
KB DONKEY KICKS
4 SETS OF 15-20 REPS E/L LIGHT WEIGHT
30 SECONDS BETWEEN SET SQUEEZE GLUTES AT TOP 2 SECONDS
#dnfkettlebelldonkeykic ks
F1
DB ABDUCTIONS
4 SETS OF 12 REPS MEDIUM WEIGHT
30 SECONDS BETWEEN SET SLOW & CONTROLLED SQUEEZE AT TOP & HOLD 2 SECONDS
#dnfdbabductions
G1
BANDED LATERAL WALKS
4 SETS OF 15 REPS E/L MEDIUM BAND
30 SECONDS BETWEEN SET SLOW & CONTROLLED SQUEEZE AT TOP & HOLD 2 SECONDS
#dnfbandedlateralwalks
WEEK 5-8 THURSDAY TRICEPS / SHOULDERS / ABS CLICK HERE FOR VIDEO DEMOS: https://vimeo.com/showcase/6621434
PASSWORD: 8WG
Set
Exercise
Sets & reps
REST TIME
HASHTAG
A1
DB LATERAL RAISE HOLDS
3 SETS OF 10-12 REPS MEDIUM WEIGHT
30 SECONDS BETWEEN SET SLOW & CONTROLLED
#dnfdblateralraiseholds
B1
DB ARNOLD PRESS
3 SETS OF12 REPS LIGHT WEIGHT
30 SECONDS BETWEEN SET SLOW & CONTROLLED
#dnfdbarnoldpress
C1
DB SHOULDER PRESS
4 SETS OF 6 REPS HEAVY WEIGHT
30 SECONDS BETWEEN SET SLOW & CONTROLLED
#dnfdbshoulderpress
D1
DIPS
4 SETS OF 15 REPS BODY WEIGHT
30 SECONDS BETWEEN SET SLOW & CONTROLLED
#dnfdips
E1
DB OVERHEAD TRICEP EXTENSION
4 SETS OF 6 REPS HEAVY WEIGHT
30 SECONDS BETWEEN SET SLOW & CONTROLLED
#dnfcableoverheadtrice pextension
F1
DB TRICEP KICKBACKS
4 SETS OF 12 REPS MEDIUM WEIGHT
30 SECONDS BETWEEN SET SLOW & CONTROLLED SQUEEZE AT TOP 2 SECS
#dnfdbtricepskickbacks
G1
DB REVERSE FLYS
4 SETS OF 15 REPS LIGHT WEIGHT
30 SECONDS BETWEEN SET SLOW & CONTROLLED SQUEEZE AT TOP 2 SECS
#dnfdbreverseflys
ABS
H1
BALL PASSES
4 SETS OF 20 REPS
NO REST JUMP TO H2
#dnfballpasses
H2
DB DEAD BUGS
4 SETS OF 20 REPS LIGHT WEIGHT
NO REST JUMP TO H3
#dnfdbdeadbugs
H3
SHOULDER TAPS
4 SETS OF 20 REPS
45 SECONDS BETWEEN AFTER COMPLETING H1H3
#dnfshouldertaps
WEEK 5-8 FRIDAY ACTIVATION CIRCUIT 1 CLICK HERE FOR VIDEO DEMOS: https://vimeo.com/showcase/6620759
PASSWORD: 8WG
SET
WARM UP
SETS
REPS/TIME
HASHTAG
A1
BANDED DONKEY KICKS
3
2 SETS OF ARMAP IN 40 SECS E/L
#bandeddonkeykicks
A2
BANDED FROG PUMPS
3
2 SETS OF ARMAP IN 40 SECS
#dnfbandedfrogpumps
A3
BANDED FIRE HYDRANTS
3
2 SETS OF ARMAP IN 40 SECS E/L
#dnfbandedfirehydrants
HAMSTRING & GLUTES CLICK HERE FOR VIDEO DEMOS: https://vimeo.com/showcase/6621443
PASSWORD: 8WG
Set
Exercise
Sets & reps
REST TIME
HASHTAG
A1
DB SUMO DL
4 SETS OF 12-15 REPS MEDIUM WEIGHT
45 SECONDS BETWEEN SET CONTROL THE WEIGHT
#dnfdbsumodl
B1
DB ROMANIAN DEADLIFTS
4 SETS OF 6-8 REPS HEAVY WEIGHT
60 SECONDS BETWEEN SET CONTROL THE WEIGHT
#dnfdbromaniandeadlif ts
C1
DB STAGG STANCE DL
4 SETS OF 12-15 REPS E/L LIGHT WEIGHT
60 SECONDS BETWEEN SET SLOW & CONTROLLED GET LOW AS POSSIBLE/KEEP BACK STRAIGHT
#dnfdbstaggeredstance deadlift
D1
DB DEFICIT REVERSE LUNGES
4 SETS OF 15 REPS E/L LIGHT WEIGHT
60 SECONDS BETWEEN SET SLOW & CONTROLLED GET LOW AS POSSIBLE/KEEP BACK STRAIGHT
#dnfdeficitdreverselung es
E1
DB GOODMORNINGS
4 SETS OF 6 REPS HEAVY WEIGHT
60 SECONDS BETWEEN SET SQUEEZE GLUTES AT TOP
#dnfdbgoodmornings
F1
DB LEG CURLS
4 SETS OF 12 REPS MEDIUM WEIGHT
60 SECONDS BETWEEN SET SLOW & CONTROLLED SQUEEZE AT TOP & HOLD 2 SECONDS
#dnfdblegcurls
G1
BANDED REVERSE LUNGE KICKBACKS
4 SETS OF 15 REPS E/L BODY WEIGHT
30 SECONDS BETWEEN SET SLOW & CONTROLLED SQUEEZE AT TOP & HOLD 2 SECONDS
#dnfbandedreverselung ekickbacks
WEEK 5-8 SATURDAY ABS CLICK HERE FOR VIDEO DEMOS: https://vimeo.com/showcase/6621444
PASSWORD: 8WG
Set
Exercise
Sets & reps
REST TIME
HASHTAG
A1
DB DEAD BUGS
3 SETS OF ARMAP IN 30 SECS
30 SECONDS BETWEEN SET
#dnfdbdeadbugs
B1
PLANKS
3 SETS OF 45 SECOND HOLDS
30 SECONDS BETWEEN SET
#dnfplanks
C1
PLANK IN & OUTS
3 SETS OF 45 SECOND HOLDS
30 SECONDS BETWEEN SET
#dnfplankinandouts
D1
BALL PASSES
3 SETS OF ARMAP IN 30 SECS
30 SECONDS BETWEEN SET
#dnfballpasses
E1
LEG RAISES
3 SETS OF ARMAP IN 30 SECS
30 SECONDS BETWEEN SET
#dnflegraises
CARDIO
F1
SPRINTS
60 SECS ON / 60 SECS OFF FOR A TOTLA OF 16 MINUTES IF YOU DON’T HAVE A TREADMILL YOU CAN RUN IN PLACE
#dnfsprints
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