21 Day ‘Be The Machine’ Programming: Week 1

BE THE MACHINE

Here’s my challenge to you, over the next 3 weeks you (we) will see how strong your body is. Using no machines, no cable systems, and limited cardio equipment we will take your body out of it’s comfort zone.

Why use machines when you can be one?

This program will focus on using your bodyweight, barbells, free weights, and accessory equipment such as BOSU, medicine, stability balls, TRX straps, bands, etc. Cardio machines such as the treadmill and bikes will be used as options for those who can’t make it outside to run/walk or can’t physically do so.

So let’s see what is in store:

Sunday:

*OPTIONAL FINISHER: 10 minute run/walk for distance*

Exercise Options:

  • For the cardio warm up: if you have access to run or walk outside do that- it’s summer time! Otherwise use a machine if you must, but there is always the option of bodyweight cardio (jumping jacks, high knees, butt kickers, etc.)
  • If you don’t have a bar like the one I used (see video) for the bar rows and over the bar burpees. Just use dumbbells for the row and do regular burpees
  • For the inverted rows: you can set that up using a smith machine or a squat rack, just have the bar low enough that you could sit under it

Monday:

Exercise Options:

  • If you don’t have kettlebells, all of the exercises can be done using dumbbells
  • For the walking lunges- if you can’t ‘walk’ because of knee or balance issues do 10 step forward lunges then 10 setp back lunges
  • Broad jump option: squat to long steps or squat to heel touch (bring your foot up towards your hand as you stand, and tap it with your hand)

Tuesday:

I did Orangetheory this day 😉 If you don’t have access to one do the following running/walking intervals:

Option A: 10 rounds – can be done inside or outside

  • 1 minute fast (heavy breathing)
  • 30 seconds slow (your slow speed should NOT be snail slow, make it a speed you could do for about 25 minutes)

Option B: 

  • Find a hilly neighborhood and run/walk for 25-35 minutes

Option C: 

  • Find a local football field and run/walk to bleachers for 15-25 minutes

Wednesday:

*OPTIONAL FINISHER: 10 minute run/walk for distance* (beat your Monday distance if possible)

Exercise Options:

  • If no TRX: do LIGHT dumbbell chest press and tricep extension
  • Jump squats- take the jump out 🙂
  • If no ball for ball slams: find a medicine ball or weight and hold it at your chest and do a squat and then press the weight up while you are standing in the squat (will resemble a thruster)

Thursday:

Rest day, you deserve it 😉

Friday:

*OPTIONAL FINISHER: 5 rounds of jumprope until failure*

Exercise Options:

  • Progressive deadlift means to keep the same reps but add more weight each set
  • Jumping pull ups: TRY NOT to use an assisted machine. Instead set a smith machine or squat rack bar to a height that if you sit directly under it, the bar comes to your wrist when your arms are extended straight up. From the seated position, using your feet to help, do a pull up
  • If no TRX- do reverse grip dumbbell row and EITHER ab machine roll out OR plank jacks
  • Side step tuck jump option- side step to 1 high knees each
  • I didn’t get a video of rolling get ups (sorry) try this link – https://www.youtube.com/watch?v=Nwd3KRq8Es0

Saturday:

You set a time goal and AMRAP it!

Sunday:

Active rest 🙂 Go for walk, play a sport, find an outdoor activity, do some stretching. Whatever floats your boat!

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Weeks To The Beach: Week 4

Sunday: Back + Biceps 

I somehow managed not to get footage of this day, sorry guys!

Warm up:

  • Jumping jacks 3X30,25,20
  • Assisted pull ups 3X10
  • KB deadlift 3X10

Set 1:

  • Deadlift 6X6,5,4,3,2,1
  • Plate curl 5X12

Set 2:

  • Power cleans 5X5

Set 3:

  • Lat pull down 4X10
  • DB curl 4X10

Set 4:

  • DB iso squat hold with rows 3X10 (last set= drop set)
  • DB reverse grip V-curl 3X10

*notes: iso squat hold with rows= hold a half squat at about a 45 degree knee bend + a 45 degree bend forward at the hips, hold that and then do the rows with a dumbbell in each hand*

Monday: Active Rest

Take the doggies for a walk 😉

Tuesday: Legs+ Glutes

Set 1:

  • Back squat 4X5
  • Full plate front raise 4X8

Set 2

  • Stiff leg deadlift 4X5
  • DB lateral raise 4X10

Set 3: HIIT

  • KB goblet squat 3X8
  • Weighted leg abduction 3X10 each
  • KB upright row 3X10
  • KB push press 3X10

Set 4:

  • Cable lateral raise 3X10
  • Cable front raise 3X10
  • Squat jumps 3X12

Set 5: HIIT finisher

  • KB sumo squat to shoulder press 3X10
  • KB weighted split squat 3X10 each
  • KB weighted glute bride 3X10 + 10 pulses

Wednesday: Chest + Tris+ Core

Set 1:

  • Bench press 4X6,6,7,7
  • Plate side bend 4X10

Set 2:

  • Cable fly 3X15,12,9
  • Hanging knee ups 3X12,10,8
  • Tricep dips 3X12

Set3:

  • BOSU DB press 4X8
  • BOSU mountain climber switch 4X 30,20,30,20

Set 4: TRX finisher X 12,10,8,6,4,2

  • TRX chest press
  • TRX tricep extension
  • TRX rollout
  • Rest intervals: 25 seconds in between rounds 1+2, then 20, 15, 10, 5 seconds

Treadmill 5 min cool down

*Notes: 2 options videod for the hanging knee ups

Thursday: ORANGETHEORY FITNESS 🙂

If no access, do some sprints maybe outside 🙂

Friday: Quick HIIT before the BEACH

SET 1 & Only 1 🙂 Reps of 12,10,8,6,4

  • DB shoulder press
  • Squat box jump to step down
  • Pull ups
  • Speed skaters
  • DB bicep curl
  • Burpees
  • DB squat with triceps skiier
  • High knees

 

Weeks to the Beach: Week 3

Monday: Memorial Day

Option A (I actually did this on Sunday)

This workout video was posted to my instagram but to have it in writing it looks like:

AMRAP (As Many Rounds As Possible) – set your own time limite:

  • 12 heisman each
  • 12 DB deadlift
  • 10 pull ups
  • 10 plank combo
  • 8 DB snatches each
  • 8 stability ball tuck to pike

Not sure what each exercise is? Go to commit_fit_carly on Instagram and find the post from Memorial Day!

 

Option B: Legs + Glutes

5 minute warm up

Set 1

  • Back squat 5X12,10,8,6,4

Set 2

  • Weighted reverse lunge to curtsy lunge 4X5 each leg
  • Weighted calf raise 4X20
  • Incline glute bridge 4X10 each

Set 3

  • Sumo goblet squat to abduction (in the video) 4X10 total
  • KB stiff leg deadlift 4X10

Cardio break (2-3 min or .25 mile)

Set 4

  • Reverse hack squat 4X6
  • Full burpees 4X6

Cardio break (2-3 min or .25 mile)

Set 5: 3 round burnout to finish

  • Birddog X10 each
  • Donkey kick X12 each
  • Hydrant X12 each
  • Weighted glute bridges X15

*Option for back squat: heavy weight dumbbell squats

*Option for reverse hack squat: Heavy weighted dumbbell BOUNCE squat

Tuesday: CARDIO

For me? 5 mile run

Not for you? Try treadmill intervals (refer back to week 1)

Wednesday: Back + Shoulders

Warm up:

  • Lat pull down 3X10
  • Cable lateral raise (LIGHT) 3X8

Set 1

  • Barbell row 4X12,10,8,8
  • Plate bent arm lateral raise (in the video) 4X10

Set 2

  • DB upright row to curl to shoulder press 4X8

Set 3

  • Mid row machine (in video) 4X12,10,8,8
  • Plate front raise 4X10,8,10,12

Set 4

  • Heavy lat pull down 4X6
  • DB lateral raise 4X10

Set 5

  • DB double row 3X8 + One more set at a drop set
  • Shoulder push ups 4X10

Plank finishers! **3 rounds of max hold in seconds**

Notes: bent arm lateral raise needs to be fast up & slow down

Shoulder push ups are also on the Instagram!

This day is a little bit off of what I’ve been trying to do for this programming. More sets and exercises than most days, but it works

Thursday: Orangetheory Fitness

But for real, look at adding this into your routine!

*If no access to Orangetheory, do a 40 minute HIIT*

Friday: Chest + Arms

Warm up 5 minutes

Set 1

  • Bench press 4 X 5,5,4,4 <— Make these HEAVY!
  • DB bicep runner 4X20 (in video)

Set 2: 3 RFT (Rounds For Time) – In video

  • 5 push ups
  • 5 plate sit up press
  • 6 plank tircep kickback each
  • 6 plate russian twist each
  • 7 plank lateral raise each
  • 7 plank glute bridge
  • 8 plank row each
  • 8 plank toe taps

Set 3:

  • DB seasaw chest press 4X8 each arm
  • DB hammer curl 4X8
  • DB overhead tricep extension 4 X8

Burnout finisher- NO REST during transition

  • Chest press X20,15,10
  • Skull crusher X10,8,6

*Use a bar (if no bar use DB’s and perform 20 chest press then 10 skull crushers, back to 15 chest press and 8 skull crusher, then 10 chest press, 6 skull crusher. As little to NO rest as possible)

Cool down 4-5 min

Saturday: Quick HIIT

1 mile warm up

AMRAP 20 minutes: The Magic 8

  • 8 squat curl press
  • 8 tuck jumps
  • 8 full burpees (we all love I know!)
  • 8 crab crunch cross
  • 8 reverse lunge to power up
  • 8 upright row
  • 8 chest press with glute bridge
  • 8 static v-sit hold with front press

*Whole workout is videod*