After the fit test, which is used to establish a base line fitness level, the workouts begin. Below is a sample of what a week of workouts can look like for this challenge. If you are the type to enjoy steady state cardio (i.e. getting on a piece of cardio equipment and just going for 20 plus minutes), then this will be different to you. Interval cardio workouts will challenge you if you push yourself. That means no “walk in the park” style cardio. This is the “gridiron challenge.” It is not for the faint of heart. Videos to come. Enjoy!
* Read the disclaimer
~ Cece
Monday
Plyometrics, agility, and balance (30 seconds work to 30 seconds rest for beginners, 45 seconds work to 45 seconds rest for intermediate/advanced; 25-45 minutes total)
Workout may include the following exercises
- Beginner – step overs, tap out jacks, balancing on both with feet eyes closed, balancing on one foot with eyes open, ladder drills, box drills
- Intermediate/advanced – log jumps, jumping jacks, balancing on one foot with eyes open/closed, shuttle runs, box drills, ladder drills, hurdles
Tuesday
Upper body workout (using resistance; 30-45 minutes total)
Bench press, bent over row
Biceps curls, triceps extension/pull down
Shoulder press, side shoulder raise
Crunches, oblique crunches
Cardio interval (12-16 minutes total)
Tabata workout = 8 rounds, 20 seconds work to 10 seconds rest, total of 4 minutes per round
Workout may include the following exercises
- jogging in place with high knees, burpees, kettlebell exercises (I usually pick 4 exercises and do 1 round of each for a total of 16 minutes)
Wednesday
Lower body workout (using resistance; 30-45 minutes total)
Squat, deadlift
Leg extension, leg curl
Hip abduction, hip adduction
Superman, bicycle crunch
Cardio interval (15-20 minutes total)
HIIT workout
May include exercises, such as
- Beginner – Treadmill/elliptical/bicycle for 1 minute intense work (RPE of 12-14, see chart below), 3 minutes active recovery (RPE of 6-10)
- Intermediate/advanced – Treadmill/elliptical/bicycle for 1.5 minutes intense work (RPE of 14-18, see chart below), 3 minutes active recovery (RPE of 6-12)
Thursday
Rest day
Friday
Plyometrics, agility, and balance (see above)
Saturday
Total body workout (30-45 minutes total)
Bodyweight exercises
- Chin ups
- Squats
- Pushups
- Lunges
- Star crunches
- Swimmers
Cardio interval (15-20 minutes total, 45 seconds work and 15 seconds rest, 15-20 rounds)
Kickboxing workout – moderate to intense kickboxing workout, with exercises such as jumping rope, kicks, punches
Sunday
Rest day
RPE Scale
| RPE (Rate of Perceived Exertion) | Description | Intensity |
| Relaxing (not sleeping), sitting, watching television, or very light activity | ||
| 6 | ||
| 7 | Very, very light | |
| 8 | 50% of max heart rate | |
| 9 | Very light | |
| 10 | Easy to maintain activity for hours | |
| 11 | Fairly light | No difficulty breathing |
| performing an activity/exercise (strength or cardio) | ||
| 12 | 60% of max heart rate | |
| 13 | Somewhat hard | Able to speak several sentences |
| 14 | 70% of max heart rate | |
| 15 | ||
| 16 | Hard | 80% of max heart rate
Short of breath, able to speak short choppy sentences |
| Doing hard physical work (strength or cardio) | ||
| 17 | Difficult to maintain activity, able to speak single words | |
| 18 | Very Hard | 90% of max heart rate |
| 19 | Very, very, hard | Cannot maintain activity for long, unable to talk |
| 20 | Maximum effort | Not recommended |
Tags: Gridiron Challenge, November, sample week workouts
Posted in Challenges
0 comments