SUBSTITUTE SESSIONS On days where you are just too sore to do any leg or lower body work you still have plenty of options to stay on track!
SUBSTITUTE SESSIONS 3
Upper Body Builder Sessions
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Upper Body & Core Builder Sessions
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Upper Body & Core Basher Session
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Upper Body & Core Basher Session 2
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Cardio Substitute Sessions
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SUBSTITUTE SESSIONS UPPER BODY BUILDER SESSION 1 PHASE: Endurance Remember to max the amount of reps in each set. If you can lift more, do it! Exercise
Sets / Rest (if any)
Rep Goal
Seated Row
Sets: Warm Up + 3
15
Lat Pull Down
Sets: Warm Up + 3
15
Db Press
Sets: Warm Up + 3
15
Cable Chest Press
Sets: Warm Up + 3
15
Tricep Push Down
Sets: 3
15
Bicep Curl
Sets: 3
15
UPPER BODY BUILDER SESSION 2 PHASE: Max Strength Exercise
Sets / Rest (if any)
Rep Goal
Seated Row
Sets: Warm Up + 3
8
Lat Pull Down
Sets: Warm Up + 3
8
Db Press
Sets: Warm Up + 3
8
Barbell Chest Press
Sets: Warm Up + 3
8
Tricep Push Down
Sets: 3
8
Bicep Curl (lay down)
Sets: 3
8
(Or Chin Ups - use a power band to help you)
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SUBSTITUTE SESSIONS UPPER BODY & CORE BUILDER SESSION PHASE: Max Strength Exercise
Sets / Rest (if any)
Rep Goal
Seated Row
Sets: Warm Up + 3
8
DB Press
Sets: Warm Up + 3
8
Chin Ups with knee tuck (leg raise for abs)
Sets: 3
10 (Use power bands to help you lift and maintain form)
Leg extension (with option db in feet)
Sets: Warm Up + 3
12 (Only use weight if you can control the angle of your pelvis)
Kneeling Cable Crunch
Sets: Warm Up + 3
12
Cable Wood Chop
Sets: 3
12
Tricep Push Down
Sets: 3
15
Bicep Curl (lay down)
Sets: 3
15
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SUBSTITUTE SESSIONS UPPER BODY & CORE BASHER SESSION GYM OR HOME GYM NAME
WORKOUT
Ashy’s Dynamic Warm Up
See Video
Front Side Killer
10 Knee Pushups (full range, or toe pushups if you can touch chest to the ground) 10 Bicycles 10 Butterfly Sit Ups and Press (with weight) Repeat for 9, 8, 7, 6, 5, 4, 3, 2, 1
Back Side Burner
10 Chin Ups 10 Supermans (with 3 second hold at the top) 10 Reverse Flys Repeat for 9, 8, 7, 6, 5, 4, 3, 2, 1
Build The Burn
1 minute row (at 100%) 20 second plank (40 if advanced) 45 second row 30 second plank (50 if advanced) 30 second row 40 second plank (1 minute if advanced) Repeat for 10 minutes
Spider Woman
10 Spiderman Pushups (can do on knees) 10 alternating Ankle Touches 20 Baby Maker Crunches Repeat as many times as you can in 5 minutes
Sexy Arms
Tricep Pushdowns 21’s (7 low range, 7 high range, 7 full range) 30 second Dip hold Bicep Curl 21’s 30 second Horizontal Chin Hold Repeat x 3 If you cannot hold form, drop the plate weight on the triceps or biceps so you can just complete each set. For the dip hold bring your feet in closer to your bum if struggling and for the horizontal chin bring your feet closer to the bar if struggling
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SUBSTITUTE SESSIONS UPPER BODY & CORE BASHER SESSION 2 GYM OR HOME GYM NAME
WORKOUT
Ashy’s Dynamic Warm Up
See Video
Boxers Delight [Need Boxing Gloves & Bag]
30 seconds Jab and cross 10 left elbows 30 seconds jab and cross 10 right elbows 30 seconds Jab and cross, rip, rip 10 left elbows 30 seconds jab and cross, rip, rip 10 right elbows Repeat x 4
Row It Super Girl
10 High Plank DB Rows (left arm) 20 second Superman Hold 10 High Plank DB Rows (right arm) 20 second Superman Hold Roll onto back and do 10 Crunches, 10 Ankle Touches, 5 Butterfly Sit Ups x 3 Repeat circuit for 10 minutes
Row Mania
One minute row warm up 12 seconds @ 100% 8 seconds as easy as you like Repeat for 2 minutes While on rower do 10 Rollback Situps (lock your legs so the seat doesn’t move) 10 x Pilates 100’s Crunches (10 arm flaps each rep) Repeat the circuit 2 more times (3 times total)
Cliffhanger [Need decline ab board/bench]
At highest ladder setting 10 x Decline Abs (holding heaviest weight you can) Rest for 30 seconds Repeat x 10 At any point you can’t get 10 reps out you can either: a) reduce the weight or b) lower the bench to a lower ladder setting
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SUBSTITUTE SESSIONS CARDIO SUBSTITUTE SESSIONS LOW INTENSITY SESSIONS FBW: This is your fail safe! Anytime you are too sore, do a fat burning walk or any walk. The only rule is you have to be under 70% max effort IE don’t feel any burning in your muscles and be able to talk easily. Your options are: • Walk outside • Walk outside wearing a weight vest • Walk on treadmill • Walk on an incline treadmill • Ride a bike (normal or stationary) Riding, Rowing, Cross Trainers, Swimming: Use any cardio equipment, but just keep your intensity low. When your intensity is low, your duration needs to be high. 1 hour to 90 minute sessions are best, but 30 minute sessions are fine.
HIGH INTENSITY SESSIONS This is where you are pushing to your absolute maximum. When doing a high intensity substitue session, even 10 minutes is great (although the longer the better up to 60 minutes max), so this could be an option or a really busy day. Using any of the above cardio options, just ensure that you are pushing hard (muscles burning and can’t talk to others). The best way to keep this fresh and challenging is to work in intervals. For example: • 100% intensity for 12 seconds, 50% for 8 seconds and repeat • 20 seconds on / 10 seconds off • 30 seconds on / 30 off (or 15 off) There really is no right or wrong. Change the timing to match the effort you are able to put in.
So there you have it, you now have plenty of options for however your body is feeling! Remember if you need to, it is more than ok to have a full rest day. On your rest days, you will need to focus on your nutrition and ensure you are eating that little bit cleaner and that little bit less than on your exercise days.
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GREAT WORK FOR USING SUBSTITUTE SESSIONS WHEN YOU NEED THEM!
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