8-weeks (Miami 2019)

8-weeks of Road Ready Fitness (In the Gym) as prep for Miami Carnival 2019.

Week 1: Stretching

Stretching is one area of exercise that is extremely underestimated. It tends to be skipped and forgotten about, but it is very important. Stretching helps to increase circulation to the muscle that is being stretched.

There are both static and dynamic stretches. this video shares examples of static stretching. This means that you can sit or stand while you hold a stretch for about 20-30 seconds.

Week 1 (pt 2) Full Body Workout

All you need is a barbell with moderate weight and the right attitude to start this journey to Miami Carnival.

  • Barbell rollout + hang-cling + push press
  • Barbell kneeling squats
  • Barbell military lunges
  • Barbell pulsating squats
  • Barbell back squats + press

Week 2: Lower Body & Core

  • Lying Smith Machine Leg Press
  • Wide to Narrow Smith Machine Squats
  • Alternating Curtsy Lunges
  • Front to Back Pistol Squats
  • Single Leg Isolation Step Up
  • Smith Machine Deadlifts

4 sets of 12-16 reps

Week 2 (pt. 2) upper body

  • 2000 meter rows on row machine
  • Cable lat pulldowns
  • Dumbbell flys
  • seated alternating cable rows
  • Dumbbell rows
  • decline chest press machine
  • Dumbbell shoulder press
  • seated narrow chest press
  • weighted plate standing over head skull crushes

12 reps of 3-4 sets each

Week 3: Lower Body

  • Front to back pistol squats
  • Plie to sumo squats
  • Squat jumps
  • Wide to narrow squat jump
  • Bench smith machine squats *be careful and make sure bench is sturdy*

12 – 16 reps of each for 4 rounds

Week 4: Full Body

Make sure the barbell is wedged securely in a landmine device or corner

  • Single Leg Deadlift
  • 2 leg deadlift
  • Squat & press
  • Explosive switch lunge & single arm shoulder press

Complete 12 reps of each exercise for 4-5 rounds.

Week 4 (pt 2) Oh My Glutes

  • Cable deadlifts
  • Cable pull throughts
  • Squat & straight leg kickback
  • Pulsating sumo squats
  • Single leg curtsy lunges
  • Side shuffles

Week 5 – Leg Day

  • Squat Jumps
  • Reverse Lunges
  • Curtsy Lunges
  • Pulsating Squats

Week 5 (pt 2) – Cardio

  • Side Step Treadmill Slide
  • Incline Walk
  • Barbell Squats
  • Barbell Deadlifts
  • Military Lunge
  • Sidestep Squat
  • Deadlift and Squat Jump
  • Kneeling Squat Jump

Week 6 – Lower Body & Core

  • Cable Front Squats
  • Cable Lateral Leg Raises
  • Single Leg Curtsy Lunge
  • Single Leg Press
  • Side Raises
  • Lying Leg Raises

4 sets of 12

Week 6 (pt 2) – Back

  • Cable Rows
  • Assisted pull-ups
  • Cable Press Downs
  • Lat Pull Downs

12 reps for 4-5 sets are ideal

Week 7 – Core & Abs:

  • Physio Ball Leg Raises
  • Cable Double Crunches
  • Hanging Leg Raises

Complete 25 reps for 3-4 rounds to fire up those abs!

Week 7 (pt 2) – legs, glutes & core

  • Glute Kickback
  • Reverse Hack Squat
  • Step Ups
  • Deadlifts
  • Leg Extensions
  • Crunch Machine

Week 8 – Core & Abs

  • Core
  • Crunch Machine
  • DB side bends
  • Cable Cross Overs
  • Decline Sit up

Complete 25 reps for 3-4 rounds.