Welcome to November's Program!
Continuous Interval Training (CIT) Workouts
Training for Longevity - Part 3: Strength-Power-Cardio
Monday
Day 1 - Mini-Band Interval Cardio-Core - 40 Minutes
Warm Up
5- Minute Band Assisted Flow Warm - up
Flow through all 5 band Assisted Lunge - Reach movements doing 1-minute of controlled rhythmic movement, making sure each lunge step has a controlled landing and maximal stride length.
Workout
Low Box - Mini-Band Cardio - Alternate through all 8 exercises doing 40-seconds of work / 20-seconds of rest. That is 1 round. Complete 4 total rounds for a 35 Minute workout.
4. Side Switch
4. Burpee
Equipment recommend
Mini Band - Low Box
Progression/Regressions
- Scale band assistance
- Adjust work set time
- Adjust # of Rounds
Download Seconds Pro Link
Tuesday
Day 2 - Total Body Strength & Power : 40 Minutes
Warm Up
5-minute Bodyweight Warm up (Follow Along)
Workout
Starting with exercise #1 complete all reps before moving on to the next exercise. On STRENGTH exercises challenge yourself with a higher level of band resistance. On POWER exercises focus on performing each concentric portion of the rep as fast as possible by taking a slight pause prior to performing the rep. Complete all 8 exercise stations to challenge total body strength and power.
- Station 1 - Extended Plank KneeTaps - 50-Reps (Strength)
- Station 2 - Power Lawnmower Row - 25-Reps/Side (Power)
- Station 3 - Towel Goblet Squats - 50 Reps (Strength)
- Station 4 - Split Jerk Single Arm Wall Press or Stepping Single Arm Wall Press 25-Reps/Side (Power)
- Station 5 - Elevated Single Leg RDL Variation - 25 Reps/side (Strength) - Use hand assist as needed)
- Station 6 - Alternating Side Step Pull a Part 25-Reps each direction (Power)
- Station 7 - Towel Reverse Lunge - 25-Reps/side (Strength)
- Station 8 - Split Jerk Chest Press or Stepping Chest Press - 25 Reps/leg (Power)
Equipment recommend
Several 41” Quantum Bands
Progression/Regression
- Scale band resistance
- Adjust work set reps
- Modify exercise if needed
Wednesday
Day 3 - Cardio-Core Day: ~ 40 Minutes
Warm up
Workout
Do 30-Minutes of Continuous Sustainable Cardio which can be running, elliptical, rower, skier or bike. Goal is to work for 30-minutes at a continuous pace that is sustainable and keeps Heart Rate around 50 to 70% of max HR. Once this is completed, perform the following 10-minute Trunk Stabilization Workout.
Flow through the following 4 exercise sequence resting and adjusting reps/exercise as needed.
- Standing Long Arm Rotation 25 per Arm
- 4 Point T-Rotation Right 25 Reps
- 4 Point T-Rotation Left 25 Reps
- Slide Knee Tucks 50 Reps
Perform movements slowly to emphasize trunk stabilization while keeping low back in relative neutral.
Equipment
41” Attached Low Resistance Quantum Band - PVC dowel
Progression/Regressions
- Scale band resistance
- Adjust work set reps
- Modify exercise if needed
Equipment
41” Attached Low Resistance Quantum Band - PVC dowel
Progression/Regressions
- Scale band resistance
- Adjust work set reps
- Modify exercise if needed
Equipment
41” Attached Low Resistance Quantum Band - PVC dowel
Progression/Regressions
- Scale band resistance
- Adjust work set reps
- Modify exercise if needed
Equipment
41” Attached Low Resistance Quantum Band - PVC dowel
Progression/Regressions
- Scale band resistance
- Adjust work set reps
- Modify exercise if needed
Equipment
41” Attached Low Resistance Quantum Band - PVC dowel
Progression/Regressions
- Scale band resistance
- Adjust work set reps
- Modify exercise if needed
Thursday
Day 4 - Total Body Unilateral Strength & Power : 50 Minutes
Warm Up
5- Minute Shoulder Flossing Flow
Flow through all 4 Movements with each leg forward doing 10 Reps per set. Should complete 8 total sets
Workout
Starting with exercise #1 complete all reps before moving on to the next exercise. On STRENGTH exercises challenge yourself with a higher level of band resistance. On POWER exercises focus on performing each concentric portion of the rep as fast as possible by taking a slight pause prior to performing the rep. Complete all 8 exercise stations to challenge total body strength and power.
- Station 1 - 3 Point Pillar Row R - L - 25 Reps/side (Strength)
- Station 2 - Off-set Loaded Reverse Lunge - 25 Reps/Side (Power)
- Station 3 - Off-Set Loaded 1 Arm Chest Press Variation - 25 Reps/Side (Strength)
- Station 4 - Alternating Step Back Row or Skiers - 25 Reps/Leg (Power)
- Station 5 - Slider Side Lunge - 25 Reps/Leg (Strength)
- Station 6 - Assisted Plyo Mt Climber - 25 Reps/side (Power)
- Station 7 - Attached Curl Variation - 50 Reps (Strength)
- Station 8 - Half-Kneeling Triceps Press - 50 Reps (Strength)
Equipment recommend
41” Bands - Training Handles- Towel
Progression/Regressions
- Scale band resistance
- Adjust work set time
- Adjust rest between exercises
- Decrease total sets per station
Friday
Day 5 - Locomotion Cardio Flow - 40 Minute
5-Minute Warm Up
5-Minute Band Hip Mobility Warmup
Workout
Using a 2 or 3 Band Linked Up System, flow through these 5 exercises doing 3-Minutes of work with no rest during transition. Cycle through 2 times for solid 30-Minute cardio-flow workout.
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4. Crawling
Alternative Exercises
-
1. Skaters
Equipment Needed
3-41” Quantum Bands - Link Straps - Attachment point
Setup
3-Bands Linked together
Progression/Regressions
- Scale band resistance
- Adjust work set time
- Adjust rest between exercises
- Adjust rest between cycles
Saturday
Day 6 - Flex Workout - 40 Minutes
Flex Workout Options
- 1. Using a 2 or 3 Band Linked Up System, flow through these 5 exercises doing 3-Minutes of work with no rest during transition. Cycle through 2 times for solid 30-Minute cardio-flow workout.
- 2. Choose the above 30-Minute Upper Body AMRAP Strength Workout
- 3. Combine up both doing 20-minutes of cardio and 20-Minutes of strength using the AMRAP Workout
Warm Up
8-Minute Assisted Mobility Flow
Strength Workout
Using a series of single attached bands to optimally load each exercise perform the following Upper or Lower Body Strength workout following a 21 - 15 - 9 - 5 Rep sequence. Perform 21 Reps of all 6 Exercises, then repeat the same exercise sequence doing 15 Reps, then 9 Reps and finally 5 Reps.
Equipment recommend
41” Attached Bands
Progression/Regressions
- Scale band resistance
- Adjust work reps
- Adjust rest between exercises
- Decrease total work time