5-weeks (Jamaica 2018)

5-weeks of Road Ready Fitness (In the Gym) as prep for Jamaica Carnival 2018.

Try these routines for 3-5 sets for 5-8 reps (heavier weight that you can handle) to build.  To tone 3-5 sets for 12-15 reps (lower weight but enough reps to feel a burn.  For an added challenge – group exercises into 2s or 3s and do back to back circuits, minimal rest between circuits.

week 1: Dumbbell & Lat Pull-Down Exercises

 

week 2: Leg & Booty Exercises

 

week 3: Leg & Booty Exercises – check out the superset at the end.  Start with a light weight if you are a beginner.  Try split squats with just a barbell and no plates or the smith machine, kettle.  For an added challenge at the end of the workout – group these exercises back to back:

  • Abductors with plate
  • Around the World
  • Fire Hydrants

 

week 4: Back Exercises – Try back extension on a bench holding a 10-35lb plate, if 45 degree hyperextension bench is available – use that

  • Good Mornings
  • Seated Row – double time (to really feel the burn)
  • Seated Lat Pull-Downs
  • Seated Posterior Delts
  • Kneeling Rope Pull-Downs
  • Standing Lat Pull-Downs

 

week 5: Intervals (Full body/core)

Always start with light or no weights if you’re a beginner. For this I would use a medicine ball for an added challenge.
High intensity intervals are intense exercises with minimal rest in between. Listen to your body and rest adequately between sets.
  • Box Jumps 4 sets of 10
  • Sleigh Runs (depending on strength level, choose weight appropriately) 4 runs (1 Run is back and forth 30-40 m)
  • Superset ??
    • In n Out Squat Jump w/ medicine ball 4×10
    • Split Squat w/medicine ball 4×10