{"id":11366,"date":"2020-01-24T12:40:07","date_gmt":"2020-01-24T12:40:07","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?p=11366"},"modified":"2020-01-24T16:08:43","modified_gmt":"2020-01-24T16:08:43","slug":"once-a-week-workout-programs-pdf","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/en\/2020\/01\/24\/once-a-week-workout-programs-pdf\/","title":{"rendered":"Once a Week Workout Programs .Pdf"},"content":{"rendered":"\n

If you are a busy parent and also busy at work most of the day, it can be difficult to get to the gym 3 or 4 times a week like back in the day.<\/p>\n\n\n\n

It’s important to remember that the benefit of one workout per week is massive, compared to doing nothing – so don’t give up. Even if you just have to maintain strength, fitness and\/or MMA technique for a couple of years – the lack of progression can be frustrating but the alternative is to get overweight, unhealthy and probably a bit unhappy too.<\/p>\n\n\n\n

In fact, just a few minutes of high intensity exercise can make a massive difference to your fitness levels.<\/p>\n\n\n\n

\n\n\n\n
\n\n\n\n
\"once<\/figure>\n\n\n\n
\n\n\n\n
\n\n\n\n

Below are some ideas for a once a week workout at the gym and at home.<\/p>\n\n\n\n

<\/p>\n\n\n\n

Gym Once a Week Workout<\/h2>\n\n\n\n

Warm up with a Tabata Interval of bodyweight squats*
Also do at least 1 warm up set with a lightweight before each exercise<\/p>\n\n\n\n

Exercise 1 \u2013 Deadlifts x 4 sets of 4-6 reps<\/p>\n\n\n\n

Exercise 2 \u2013 Push Press or Military Press x 3 sets of 6-10 reps<\/p>\n\n\n\n

Exercise 3 \u2013 Chin Ups x 2 sets of Max reps<\/p>\n\n\n\n

Exercise 4 – Plyometric Press ups x 3 sets of 6 reps<\/p>\n\n\n\n

Exercise 5 \u2013 Hanging leg raises x 2 sets of max reps with perfect form<\/p>\n\n\n\n

Finish your workout with another Tabata Interval:<\/p>\n\n\n\n

Kettlebell or Dumbbell Tabata<\/strong><\/td><\/td><\/td><\/tr>
<\/td><\/td><\/td><\/tr>
General Fitness<\/strong><\/td>Number of 20 sec Rounds<\/strong><\/td>Round Rest<\/strong><\/td><\/tr>
Alternating Lunges<\/td>1<\/td>10 secs in between each round<\/td><\/tr>
Goblet Squats<\/td>1<\/td>10 secs in between each round<\/td><\/tr>
Hammer Curls<\/td>1<\/td>10 secs in between each round<\/td><\/tr>
In & Out Squats<\/td>1<\/td>10 secs in between each round<\/td><\/tr>
Overhead Tricep Extensions<\/td>1<\/td>10 secs in between each round<\/td><\/tr>
Renegade Rows<\/td>1<\/td>10 secs in between each round<\/td><\/tr>
Shoulder Press<\/td>1<\/td>10 secs in between each round<\/td><\/tr>
Squat & Press<\/td>1<\/td>10 secs in between each round<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n
\n\n\n\n
\n\n\n\n

Gym Once a Week Workout 2<\/h2>\n\n\n\n

Use 10 minutes of steady state cardio and\/or a Tabata of Bodyweight squats to warm up<\/p>\n\n\n\n

Exercise 1 \u2013 Back Squats x 4 sets of 6 \u2013 10 reps<\/p>\n\n\n\n

Exercise 2 \u2013 Barbell Bench Press x 3 sets \u2013 6 \u2013 10 reps<\/p>\n\n\n\n

Exercise 3 – Bent Over Barbell Row x 3 sets of 8 reps<\/p>\n\n\n\n

Exercise 4 \u2013 Dips  x 3 sets of 6-10 reps<\/p>\n\n\n\n

\n\n\n\n
\n\n\n\n

*Tabata Interval sessions consist of intense workouts for 20 seconds, then resting for 10 seconds. This cycle is repeated seven more times per workout<\/strong>.<\/p>\n\n\n\n

More info on Tabata Intervals can be found here<\/a>.<\/p>\n\n\n\n

\n\n\n\n
\n\n\n\n

Once a Week Workout at Home<\/h2>\n\n\n\n

A Tabata Interval is a great option if you are at home and have no equipment<\/p>\n\n\n\n

Bodyweight Tabata<\/strong><\/td>20 sec Rounds<\/strong><\/td>Round Rest<\/strong><\/td><\/tr>
Bodyweight Squats<\/td>1<\/td>10 secs in between each round<\/td><\/tr>
Froggers<\/td>1<\/td>10 secs in between each round<\/td><\/tr>
High Knees<\/td>1<\/td>10 secs in between each round<\/td><\/tr>
Knee Tuck & Plank Jack<\/td>1<\/td>10 secs in between each round<\/td><\/tr>
Mountain Climbers<\/td>1<\/td>10 secs in between each round<\/td><\/tr>
Tuck Jumps<\/td>1<\/td>10 secs in between each round<\/td><\/tr>
Squat Jump Turns<\/td>1<\/td>10 secs in between each round<\/td><\/tr>
Speed Skaters<\/td>1<\/td>10 secs in between each round<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

For a more advanced Tabata Home Workout, you can add another 4 minute interval including the following exercises:<\/p>\n\n\n\n

  • Plyometrics ‘clap’ press ups – push off and clap mid air on each rep<\/li>
  • Hindu Press Ups – Start in a downward dog position, touch your nose to the floor and press back up<\/li><\/ul>\n\n\n\n
    \n