Amazing workout but I’m alittle out of shape.

Aaron

The barbell squat and kb swings in first circuit, can you add how many reps to complete per round?

Desiree

Beginner: Do each circuit for 2 Rounds
Intermediate: Do each circuit for 3 rounds
Advanced: Follow the recommended 4 rounds (too easy, add a 5th)

Get ready to conquer your fitness goals with this intense and dynamic Day 1 workout! Designed to challenge all fitness levels, the session begins with a thorough 10-minute warm-up, priming your body for the rewarding circuits ahead. Whether you're a beginner, intermediate, or advanced athlete, each circuit targets key muscle groups, combining strength and resistance training for optimal results.

Circuit 1 focuses on explosive power and lower body strength, incorporating kettlebell swings, reverse lunges, and barbell squats. Circuit 2 shifts the focus to your posterior chain with good mornings, Romanian deadlifts, and hamstring curls, helping you build strong glutes and hamstrings. In Circuit 3, sculpt and tone your calves, glutes, and thighs with seated dumbbell calf raises, lateral band squat walks, and glute hip thrusts.

But the challenge doesn't end there—prepare to ignite your core with a range of exercises in the Core Workout. Back extensions, plank holds, side planks, bicycle crunches, and exercise ball crunches will leave your midsection feeling strong and stable.

To top it off, the cardio protocols offer a choice between Plan #1 and Plan #2, each tailored to your military branch and level. Choose sprints or distance runs to push your cardiovascular limits and enhance overall endurance.

Whether you're striving for peak performance or just starting your fitness journey, this workout promises to push you beyond your limits and pave the way for a stronger, fitter you. Stay dedicated, stay focused, and enjoy the exhilarating sense of accomplishment after completing this Day 1 workout!

Get ready to kickstart your workout with a series of dynamic exercises that will awaken your body and prepare you for a fantastic session. Here's what's in store for you:

Light Jog: Begin with a gentle 5-minute jog to get your blood flowing and warm up your muscles.

Trunk Rotations: Engage your core and improve flexibility with 2 sets of 10 reps in each direction, loosening up your torso.

Groiners: Enhance your hip mobility and stretch your inner thighs with 2 sets of 20 reps per leg.

High Knees: Boost your heart rate and warm up your legs with 2 sets of 20 reps per leg, lifting those knees up towards your chest.

Arm Circles: Activate your shoulder muscles and improve shoulder mobility with 2 sets of 10 reps in each direction.

Lateral Leg Swings: Increase hip flexibility and prepare your legs with 20 reps of lateral swings per leg.

Forward Leg Swings: Continue to mobilize your hips and warm up your legs with 20 reps of forward swings per leg.

Remember to follow each exercise carefully and focus on proper form to prevent injury and make the most of your warm-up. Now, let's get moving and set the tone for an incredible workout ahead!

Running

Trunk rotations

Groiners

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

10 reps forward and 10 reps reverse
10 big reps 10 hugs

Arm circles

- Stand tall and hold onto a stationary surface
- Raise one leg as far out to the side as possible 
- Allow your leg to swing back down crossing in front of your standing leg
- Repeating the movement for reps
- Work both sides

Lateral leg swings

- Standing straight holding onto a stationary object
- With feet hip width apart
- Swing one leg forward and backward in a single movement 
- Switch sides and repeat

Forward leg swings

Warm up

This is going to be an intense Tripleset to start off leg day. If you find your legs shaking by the reverse lunges focus on just your bodyweight until you build up the volume over the next 8 weeks. Rest 90 to 120 seconds for this tripleset but no more than 120 seconds.

50% 1 Rep Max - Example - My 1 Rep max is 320 lbs so my working sets will be 160 lbs 
- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell swing

- Keep your chest up and hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Complete desired reps then repeat on the opposite side

Dumbbell reverse lunge

Circuit 1

Circuit 2 (Rest 60-90 seconds per round):
-RDLs (with a barbell, resistance band, or bodyweight): 12-15 reps
-Romanian deadlifts: 12-15 reps
-Hamstring curls (with a resistance band or machine): 12-15 reps

- Stand with your feet shoulder width apart 
- Bring your hands to your head 
- Hinge forward at your hips until your upper body is parallel with the floor 
- Stretching hamstrings and lower back
- Stand up to the starting position and repeat

Good morning

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

- Anchor band to surface
- Lie down the floor face down and place band around your heels, ankles flexed
- Bring your heels towards your glutes engaging your hamstrings
- Come back in a controlled motion
- Make sure your hips stay on the ground

Banded hamstring curls

Circuit 2

Circuit 3 (Rest 60 seconds per round):
- Seated dumbbell calf raises: 12-15 reps
- Lateral band squat walk: 20 yards down and back
- Glute hip thrusts: 12-15 reps

-  This can be done standing or seated 
-Holding dumbbells at your sides, perform a calf raise
- Pause at the top engaging your calf

seated Dumbbell calf raises

- Position a band around your legs just above your knees
- With your knees slightly bent, take slow lateral steps
- Keep your hips down and toes pointed forward

Lateral band walk (knees)

- Use a barbell or Dumbbell or Kettlebell
-Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

Circuit 3

- Raise your upper body engaging your glutes 
- Pause at the top

Floor overhead back extension hold

30 second holds each side on your elbows*

Side plank

The goal with this plank is to hit a max time*
- Start in a plank position 
- Make sure to follow the ACFT Standard 
Starting position
On the command “GET READY” hands must be on the ground, either in fists with pinky side of the hand touching the ground or lying flat with palms down, no more than the grader’s fist-width apart; elbows will be bent, aligned with the shoulders, forearms flat on the ground forming a triangle; hips should be bent with one or both knees resting on the ground.

To maintain proper plank position, the head, shoulders, back, hips, and legs must remain in a straight-line position from head to heels throughout the event. Feet, forearms, and fists/palms must remain in contact with the floor throughout the event.

As long as the hands remain in contact with the ground, Soldiers may change hand position from the fist-pinky side down to palms down during the plank.

The Plank event is terminated if the Soldier touches the ground with any part of the body other than the feet, forearms or fists/palms, raises a foot or hand off the floor, or fails to maintain a straight-line position from head to heels.

elbow plank

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

exercise ball crunches

Core Circuit

Zone 2 running involves maintaining a moderate intensity, where you can comfortably hold a conversation while running. It's an excellent zone for building endurance, burning fat, and improving aerobic capacity. To find your Zone 2 heart rate, you can use the following formula:
Find Max HR = 220 - Age ( 190 for me at 30 years old)
Zone 2 Heart Rate = (Maximum Heart Rate - Resting Heart Rate) * 0.60 + Resting Heart Rate

For example, if you are 30 years old, with a maximum heart rate of 190 beats per minute (bpm) and a resting heart rate of 60 bpm, your Zone 2 heart rate will be:

Zone 2 Heart Rate = (190 - 60) * 0.60 + 60 = 138 bpm

30-minute Zone 2 running workout:

Warm-Up (5 minutes):

Start with a brisk walk or slow jog to gradually raise your heart rate.
Perform dynamic stretches for your legs, hips, and upper body to loosen up.
Main Workout (20 minutes):

Begin running at a comfortable pace where you can easily maintain a conversation.
Focus on keeping your heart rate around the calculated Zone 2 heart rate (138 bpm in my example).
Maintain a steady pace and avoid sudden increases in intensity.
If you have a heart rate monitor, keep an eye on your heart rate to stay within Zone 2.
Enjoy the rhythm of your breath and the motion of your body while running.
Cool Down (5 minutes):

Gradually slow down your pace to a walk or gentle jog.
Perform static stretches for your calves, hamstrings, quadriceps, and hip flexors to improve flexibility and aid recovery.
Tips:

Listen to your body and adjust your pace if needed to stay within Zone 2. If you feel that you are pushing too hard, slow down to bring your heart rate back into the zone.
Stay hydrated during your run, especially on warm days.
Remember that the goal of this workout is to build endurance, so avoid sprinting or pushing yourself too hard.
If you don't have a heart rate monitor, you can also use the "talk test." If you can comfortably speak in full sentences while running, you are likely in Zone 2.

W1/D1 Leg Day/ Cardio

Community

More workouts from Christopher Kellum