Day 5 of the Simply Fit by Erica guide is another fast paced HIIT workout. Perform the following circuit 5x as fast as possible while still maintaining proper form! Today is the last workout for the week, so make you go extra hard!
Welcome to Day 3 of the 7-day preview of Chris Pratt's workout regimen to prepare for his role in the Guardians of the Galaxy. Today is leg day so that upper body you've been working hard this week will get a bit of rest. We have also included one of the warmups that Pratt used to get ready for his heaving lifting sessions. Happy Humpday!
"DISCOMFORT IS WHERE CHANGE TAKES PLACE" - Duffy Gaver (Pratt's trainer)
I know you're probably dead from all of the pull-ups yesterday, but it's when we push ourselves out of our comfort zones that we start seeing results. When talking about his transformation, Pratt said:
"People want to know what the secret is. The secret is you can't do it in a month. It takes 8 months, and/or a year, or a lifetime...of consistency, working out every single day, and eating properly and truly feeding yourself. Not starving, but giving yourself proper nutrition to heal. You have to burn off all of the crap you put in your body. And then you have to replace it with really good food, and fuel. And it takes a long time, but really, 8 months isn't a long time. Time is going by just as fast, whether you're working out or not. So, who do you want to be in 8 months?"
If you're inspired by Pratts words then day 2 of the workout program is below!
Day 2 - Chest
10 min cardio warmup
1. Bench Press - 4 sets (12, 10, 8, 6 reps) Go up in weight each set with a spotter
2. Bench Press - 4 sets of 4 reps max weight
3. Incline Bench Press - 4 sets of 12 reps
4. Hammer Strength Bench Press - 4 sets of 15 reps
Day 2 - Abs
1. Plank - 3 sets 60 sec each
2. Side Plank - 3 sets 60 sec each
3. Hanging leg raises - 3 sets of 12 reps
4. Toes to bar - 3 sets of 12 reps (slowly)
In anticipation of the beta, we will be featuring weekly workouts from some of our favorite trainers. Our very first trainer crush of the week is Anna Victoria. I discovered Anna on Instagram and immediately fell in love with her workouts and the results she has helped so many women achieve. Anna's workouts are inspired by her own journey from what she calls "skinny fat" to fit. When you look at Anna's before picture (below), she doesn't necessarily look like someone who is overweight and unhealthy, but after she was hospitalized in 2012, it was clear that the outside wasn't fully reflecting what was going on inside. A couple of months after her hospitalization, she realized that her years of bad eating habits and lack of exercise had been detrimental to her health, and set out on a journey to get healthy and start fresh. Her transformation was so profound that she decided to dedicate her life to helping other women become healthier and happier. With this goal in mind, she created the 12-week workout and eating programs called the Fit Body Guide (FBG). http://www.annavictoria.com/
Stay tuned this week as we share daily workouts from Anna Victoria on the blog and our Instagram. To get you prepped, the weekly outline of her Fit Body Guide is below. If you're curious, you can check out some of the transformations from her program below and find her on Instagram at @annavictoria.
MONDAY- High-intensity strength training Legs and Glutes + Stretching
TUESDAY- Cardio and Core Training + Stretching
WEDNESDAY- High-intensity Strength training Back and Arms + Stretching
THURSDAY- Cardio and Core training + Stretching
FRIDAY- High-intensity strength training Full Body + Stretching
SATURDAY- Cardio and Core training + Stretching
SUNDAY- Rest day