72 Days until the end of the decade, and 72 days to lose the gut challenge — Phase 2 workouts

Day 26 and 27

Here are all your workouts for the next 25 or so days…

Some of what was explained, regarding the workouts, bears re-explaining. I would urge you to get the hang of the workout movements. Enlist the help of a coach and have him or her show you how to do the exercises with great form.

You will find the entire workout section for phase 2 in this article. I will be updating the Content Index, so that you will have access to a movement library. For now, I want to get this out and myself into bed afterwards…

Have an awesome weekend y’all

Circuit A

2 compound movements (one upper and one lower body) are alternated for 5 minutes. Select a weight that you can lift for 12 reps.

You perform 4 to 6 reps of an exercise, and then switch to the other exercise of the compound movement and perform 4 to 6 reps….

You keep this up for 5 minutes.

After the 5 minute circuit, you rest for 5 minutes.

Then you increase your weight by 10% and do another circuit.

After the 2nd circuit, rest for 5 minutes and move to Circuit B

Circuit B

3 compound (opposite movements) will be cycled for 6 minutes… (remember it’s about density)

Select weights you can lift 10 to 15 times.

As with the previous circuit, you now alternate the 3 movements after 4 to 6 reps and you keep this up for 6 minutes.

You keep cycling through these movements for 6 minutes.

After completing a 6 minute cuircuit, rest for 5 minutes.

Do 3 of these and move to Circuit C

Circuit C

Now you select 2 exercises that will be alternated for 4 minutes.

Select weights you can lift 10 to 15 times.

Do 4 to 6 reps of the exercise before switching over to the next exercise and keep doing this for 4 minutes, before resting for 2 minutes.

This form of density training may sound complicated, but take the time to grasp the concept and you’ll get more out of your workout than anyone else in the gym. This is one of the very few ways get stronger, whilst retaining

Workout

Phase 2 Workouts and Nutrition

Phase 2 WORKOUT 1

A1 — Barbell Hack Squats

4 to 6 reps

https://www.muscleandfitness.com/workouts/leg-exercises/videos/back-squat

Feet Shoulder width apart, with the barbell resting across your back

Keep your lower back arched and lower your body as deep as you van by pushing your hips back and bending your knees

Pause, then reverse the movement back to the starting position

A2 — Bent Over Row

4 to 6 reps

https://www.youtube.com/watch?v=QFq5jdwWwX4

Choose a weight that allows you to perform a maximum of 12 reps

Alternate A1 and A2 for 5 minutes. The goal is to do as many reps as possible.

After this circuit, rest for 5 minutes

Then increase your weights by 10% and repeat the circuit for another 5minutes

Rest for 5 minutes and proceed to workout set B

(B1) — Dumbell Reverse Lunge

4 to 6 reps

https://www.muscleandfitness.com/workouts/leg-exercises/videos/dumbbell-reverse-lunge

Grab a pair of dumbbells and hold them at arms length next to your sides, with palms facing each other

Step back with your left leg

Lower your body into a lunge until your front leg is bent 90 degrees, pause and return to the starting position

Do 4 to 6 reps with one leg and then switch to the other leg

(B3) — Dumbell Upright Row

https://www.muscleandfitness.com/workouts/shoulder-exercises/videos/dumbbell-upright-row

Grab a pair of dumbbells with an overhand grip and hold the weights in front of your thighs with paws facing your body

Keep the weights close to your body and pull the weights towards your chest. Your elbows should remain flared out during the movement

When the weights are at chest height, pause for 2 seconds and then lower them back to the starting point

(B3) — Flat Chest Press

4 to 6 reps

https://www.youtube.com/watch?v=X3YrlBmjWrY

Grab your dumbbells and lie face-up on a flat bench

Hold the dumbbells above your chest, with arms straight

Your palms should face your feet and the dumbbells should be nearly touching

Keep your elbows close to your body and lower the weights to the side of your chest

The weight you choose should be light enough to do 15 reps with. (even though you are cycling 6 reps)

Cycle B1, B2 and B3 for 6 minutes.

The goal is to get as many reps done within 6 minutes.

After the circuit, rest for 5 minutes

Increase the weight by 10% and repeat the circuit for another 6 minutes

After the 2nd circuit, rest for 5minutes and move on to workout set C

(C1) Dumbell Biceps Curl

4 to 6 reps

https://www.youtube.com/watch?v=ykJmrZ5v0Oo

Stand straight with with dumbbells at arms length next to your sides with palms facing each other

Curl the dumbbells as close to your shoulders as you can

Pause, and lower back to starting position

C2 Lateral Raise

(see previous workouts)

4 to 6 reps

Pick a weight that you could do 12 reps with

Alternate C1 and C2 for 5 minutes.

Do 6 reps, then switch and do another 6 reps… repeat the cycle as many times as you can within 5 minutes

Rest for 2 minutes and repeat with the same weight

A1 Deadlift

4 to 6 reps

https://www.youtube.com/watch?v=op9kVnSso6Q

  1. Walk to the bar. Stand with your mid-foot under the bar. …
  2. Grab the bar. Bend over without bending your legs. …
  3. Bend your knees. Drop into position by bending your knees until your shins touch the bar.
  4. Lift your chest. Straighten your back by raising you chest. …
  5. Pull.

A2 Overhead Press

https://www.stack.com/a/overhead-press

  1. Setup. Stand with the bar on your front shoulders. …
  2. Lift Your Chest. Raise your chest towards the ceiling by arching your upper-back. …
  3. Press. Take a big breath, hold it and press the bar in a vertical line.
  4. Move Forward. Stay close to the bar while you press the weight up.
  5. Lockout.

Pick a weight that you could lift 8 to 12 times

Alternate A1 and A2 for 5 minutes, aiming to complete as many total reps as possible. After the circuit, rest for 5 min

Increase weights by 10%

Repeat the circuit for 5min

After completion, rest for 5 minutes and go to workout set B

B Lat Pull-Down

https://www.youtube.com/watch?v=SAeojAMXFDg

Grab the bar with an overhand grip that’s just beyond shoulder width.

Arms should be straight and your torso should be upright

Pull your shoulder blades down and back and bring the bar to your chest.

B2 Goblet Squat

See previous workouts

B3 Push-ups

4 to 6 reps

Cycle through the B1, B2 and B3 for 6 minutes. The goal is to achieve as many reps as possible.

After the circuit, rest 5 min

Increase the weight by 10%

Proceed with another circuit for 6 min

Rest 5 min and move on to workout set C

Barbell Calf Raises

4–6 reps

https://www.youtube.com/watch?v=asYcNmx2u_0

Hold a barbell across your back with an overhand grip and your diet shoulder-width apart

Keep your abs tight and lift your heels as high as you can

Pause, lower and repeat

Dumbell Fly

https://www.youtube.com/watch?v=ajdFwa-qM98

4 to 6 reps

Grab a pair of dumbbells and lie on your back, on an incline bench

Raise your arms straight above your chest with your palms facing forward and your elbows slightly bent

Lover the dumbbells in an arc, down and away from your body

Once the dumbbells are almost in line with your chest, reverse the movement back to the starting position…

When you get to the top of the movement, squeeze the muscles.

Alternate C1 and C2 for 5 minutes. Do as many reps as you can and rest for 5min before repeating the circuit with the same weight.

Phase 2 Workout 3

Trap Bar Deadlift

4 to 6 reps

https://www.youtube.com/watch?v=VNgxEhOoOjo

Load the trap bar with weight and place your feet shoulder-width apart

Bend down, and grab the bar outside your knees, with shoulders over the bar

Maintain your back’s natural arch and drive your heels into the floor, pushing your hips forward, lifting the bar until it’s in front of your thighs.

Lower the weight back tho the starting point and repeat

A2 Barbell High Pull

https://www.muscleandfitness.com/workouts/leg-exercises/videos/barbell-high-pull

Hold the bar outside shoulder width and bend your knees and hips to lower it to just above your knees.

Explosively extend your hips and knees while you pull the bar up to chest level.

Think about spreading your elbows wide apart and pulling the bar back more so than high.

Alternate A1 and A2 for 5 minutes

Aim for as many reps as possible

After the circuit, rest for 5 min

Repeat another circuit

Rest 5 min and move soon to workout set B

B1 Reverse Lunge

Body-Weight Reverse lunge — 8 reps per leg

https://www.youtube.com/watch?v=VXBQFxzENHg

Place your hands on your hips, pull your shoulders back, and stand as tall as you can. Step backward with your right leg and slowly lower your body until your front knee is bent at least 90 degrees. Pause, then push yourself to the starting position as quickly as you can. Complete the prescribed number of reps with your right leg, then do the same number with your left leg.

B2 Face Pull

4 to 6 reps

https://www.menshealth.com/fitness/a19544031/beginners-guide-to-face-pull/

Grasp the handle in an overhand grip (palms facing the floor) and hold it with your arms fully extended out in front of you.

Pull the handles towards you, keeping your upper arms parallel to the floor, so that the handles go either side of your face.

B 3 Barbell Push Press

How to Do a Barbell Push Press

The barbell push press is a dynamic compound exercise that increases strength and power in both the upper and lower body. … Bend your knees and lower your body into a half-squat position. Press the weight over your head as you press through the heels to explosively stand up.

Cycle through B1, B2 and B3 for 5 minutes

Aim to complete as many reps as you can in the allotted time

Rest for 5 min

Increase weights by 10%

Do another set

Rest for 5 min and move to workout C

C1 Dumbell rear delt Fly

https://www.youtube.com/watch?v=0GSu6Z-Oj7U

  1. Stand with feet apart, and bend over at about 90°. Hold a dumbbell in each hand, palms facing each other. …
  2. Engage your rear delt to raise the dumbbells laterally, tilting your hand forward.
  3. Keep your elbows fixed and shoulders contracted. …
  4. Lower the dumbbells back down slowly.

C2 Barbell reverse Curl

https://www.youtube.com/watch?v=Zv0-vIhlDIk

Stand up with your torso upright while holding a barbell at shoulder width with the elbows close to the torso.

The palm of your hands should be facing down (pronated grip).

This will be your starting position.

While holding the upper arms stationary, curl the weights while contracting the biceps as you breathe out.

Alternate C1 and C2 for 5 minutes

Get as many reps done as you can

Rest for 5 min and repeat with the same weight

PHASE 2 WORKOUT 4

A1 DEADLIFT

4 to 6 reps

(see previous)

A2 OVERHEAD PRESS

https://www.stack.com/a/overhead-press

  1. Setup. Stand with the bar on your front shoulders. …
  2. Lift Your Chest. Raise your chest towards the ceiling by arching your upper-back. …
  3. Press. Take a big breath, hold it and press the bar in a vertical line. …
  4. Move Forward. Stay close to the bar while you press the weight up. …
  5. Lockout.

A2 Overhead Press

Alternate A1 and A2 for 5 minutes

Aim for as many reps as possible

After the circuit, rest for 5 min

Repeat another circuit

Rest 5 min and move soon to workout set B

B1 INVERTED ROW

4 to 6 reps

(see previous demonstrations)

B2 Hack Squat

4 to 6 reps

https://www.muscleandfitness.com/workouts/leg-exercises/videos/barbell-hack-squat

The barbell hack squat is a lower-body strength exercise. … The exercise also places more emphasis on the quads. You will start in a squatted position with your thighs almost parallel to the floor. Reach back and grip the bar with your palms facing behind you with hands shoulder-width apart.

B3 Dumbell Squeeze Press

https://www.youtube.com/watch?v=jv3dxTXrG-8

Grab a pair of dumbbells and lie face-up on a bench

Hold the dumbbells above the chest with your arms straight

Press the dumbbells together and your palms facing each other

Keeping your dumbbells touching, and your elbows close to the body, lower the weights to the sides of your chest.

Pause and then press again

Alternate B1 and B2 and B3 for 5 minutes

Aim for as many reps as possible

After the circuit, rest for 5 min

Repeat another circuit

Rest 5 min and move soon to workout set C

C1 Seated Calf Raise

https://www.youtube.com/watch?v=71lLP3aglGQ

  1. Place a block on the floor about 12 inches from a flat bench.
  2. Sit on a flat bench and place a dumbbell on your upper left thigh about 3 inches above your knee.
  3. Now place the ball of your left foot on the block. This will be your starting position.
  4. Raise your toes up as high as possible as you exhale and you contract your calf muscle. Hold the contraction for a second.
  5. Slowly return to the starting position, stretching as far down as possible.
  6. Repeat for your prescribed number of repetitions and then repeat with the right leg.

C2 Dumbell Shrugs

https://www.youtube.com/watch?v=8lP_eJvClSA

  • Stand erect with a dumbbell on each hand (palms facing your torso), arms extended on the sides.
  • Lift the dumbbells by elevating the shoulders as high as possible while you exhale. Hold the contraction at the top for a second. Tip: The arms should remain extended at all times. Refrain from using the biceps to help lift the dumbbells. Only the shoulders should be moving up and down.
  • Lower the dumbbells back to the original position.
  • Repeat for the recommended amount of repetitions.

Alternate C1 and C2 for 5 minutes

Aim for as many reps as possible

After the circuit, rest for 5 min

Repeat another circuit with the same weight

So that, in a nutshell, forms part of your Phase 2 workouts. Remember that phase 2 is all about increasing the intensity and capitalizing on metabolic momentum created through the reset of your insulin tolerance.

Refer back to the table at the beginning of the section, to know which workouts are due. Some of you will be a little freaked out by the exercises, but don’t be. Everything feels strange, the first time you do it. Once you’ve burned your neuro pathways for these exercises, they will become 2nd nature to you and you’ll be able to apply intensity as well as good form to the process. You need to trust that these specific exercises have been chosen because they are the best for maintaining muscle mass whilst still burning the fats.

The circuit-style workout is definitely the best ab fat burner. Some of you have reported a fat loss in excess of 10Kg’s. This is the time when you need to double down on your progress. Don’t dissolve all the good work done thus far. Stay the course and you will be welcoming a whole new you into the next decade!!

Oh, and enjoy Cheat Day. You’ve earned it…. If you don’t embrace Cheat Day, Monday’s fast will be tough…

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