while you’re waiting…
Once you’ve finished the last of the October programming, go ahead and jump into TK Force. I still have done finishing touches to put on Peaches and this program is the perfect Segway!!
Here’s the plan! We have 3 full body workouts each week…one Push (where we work the muscles involved in pushing), one Pull (where we work the muscles involved in pulling), and one Vertical Loading (where we work EVERY muscle in the body, head to toe!) All of these workouts consist of basic strength training exercises that we will spend this time MASTERING!
You have 2 active rest days each week where you can do whatever your body is craving! These workouts are intended to be done every other day…the rest days taken in between. So think, Monday, Wednesday, Friday with these videos here, then the other days are dedicated to rest, cardio, and active recovery. Maybe it’s a walk, a bike ride, yoga…or maybe it’s HIIT! Listen to your body and recover when needed! Find a list of TK approved cardio routines here!
Week 1:
We are ready for the first week of TK Force! Here’s a tip to get the most out of this program…start lighter than usual! Give yourself room to progress. Our Push and Pull workouts are formatted PHA training style…or Peripheral Heart Action Training. This means we’re keeping the heart rate elevated and the body moving by alternating between an upper body exercise and a lower body exercise. This is a great way to train without getting completely exhausted. Enjoy the alternations this week, because it gets a little harder in week 2! Our final workout of the week is a vertical loading workout…this means we’re literally working from head to toe! No muscle left behind!
Week 2:
Congrats on making it to week 2! We are still doing a version of PHA training, but we are doing TWO lower body exercises back to back followed by two upper. The intensity is definitely higher with that small tweak. I’ve made a couple changes to our Vertical Loading workout…get ready to hold in a sumo squat!!!
Week 3:
Here is our final week of the Force Phase! This one gets intense quickly since we are doing FOUR lower body exercises back to back…yeah, thats the entire circuit! Then we do another 4 exercises for the upper body. The Push workout nearly did me in!! Challenge yourself this week…lift a little heavier!