Fat Don't Fly- Phase 1

Week 1, Day 1 - Full Body Strength (A) + Zone 5 Cardio

Workout Date: ________________ Total Workout Time: ________________

Plan Recommendations

今天锻炼的目标是提高全身力量，增加精瘦肌肉。这种类型的锻炼将通过优化我们的新陈代谢来帮助你的身体变成一个燃烧脂肪的机器，尽管会有热量赤字(主要来自饮食)。通常情况
下，减少卡路里会阻碍我们的新陈代谢，但全身力量训练有助于对抗新陈代谢的减缓。

今天的有氧运动是第5区，也就是最大心率的90-100%。和往常一样，在这个计划中，倾听你的身体并根据需要调整计划。在第5区有氧运动结束时，我希望你的疲劳程度达到8分(满分10
分)。因此，如果你的耐力非常高，你可能可以做10轮以上。

初学者、肥胖者或任何有关节疼痛的人可能需要将大量的有氧运动和力量训练调整为最安全的选择，同时仍然要给自己一点压力。

记住，我们必须根据自己的极限进行训练，每次锻炼都要保持良好的姿势，如果你对自己的锻炼方式不确定，可以向私人教练寻求指导。如果一项运动引起关节疼痛，或者你对运动形式
不是100%有信心，那就跳过这项运动，换成另一项你觉得舒服的运动。

Exercise Sets Reps Weight Distance Time Rest Notes

Daily Overview: Phase 1 Day 1 1 1 --:-- min
动态热身 2 1 1 --:-- min
高抛药球/深蹲小跳 3 5-20 1:15 min
箱蹲 3 8 1:00 min
Superset
澳式引体 3 8 1:00 min
哑铃卧推 3 10 15 sec
Superset
弹力带肩部支撑臀桥军步 3 10 30 sec Perform each side
复合组（炮筒或哑铃） 3 7 1:00 min Perform each side
三头下压顶峰收缩 3 5 00:00:05 0 sec
反向飞鸟 3 12 0 sec
二头弯举 3 12 15 sec
Zone 5 Cardio Zone 5 Cardio (90-100%) 1 10 00:00:15 45 sec
Optional Static Stretch 1 00:00:15 0 sec
7/11 Breathing 1 00:03:00 --:-- min
Staff Member Notes:
Dynamic Warm Up 2:

Skips 1x30 seconds

Seal Jacks 1x30 seconds
Post tilt hip bridge 1x10 reps
T Spine side lying opener 1x7 reps each side
1/2 Kneel hip flexor stretch 1x10 each side
Hamstring crossover touches 1x7 each side
Knee hug lateral lunge 1x4 each side
Hip flip forward 1x10 yards total
Hip flip backwards 1x10 yards total

Complex (Landmine or DB) :

Perform Each Side

This exercise will be the same reps on ALL variations. For example, if it says 7 reps that means 7 split stance presses, 7 dip presses, 7 rdls.

Tricep Push Down Iso Hold (Optional):

1 rep= 5 second hold. So if it says 5 reps that means you do one rep (hold at bottom for 5 seconds), come back up, then repeat 5 times.

Optional Static Stretch:

The post workout stretch is optional. If you don't have extra time it's ok to skip this, it won't make a big difference in terms of recovery. However, if you're
someone that is very tight it can be beneficial. It's also ok to do this later at night or earlier in the morning if you don't have time to do it at the end of your
workout.

Additional Notes:

Time Limit: 01:30:00

Fat Don't Fly- Phase 1
Week 1, Day 2 - Core/Movement Quality + Zone 2 Cardio
Workout Date: ________________ Total Workout Time: ________________

Plan Recommendations

这个训练的目标是在提高运动质量的同时，建立一个强大而稳定的核心。对于第2区有氧运动，我们要长时间保持稳定状态。这个区域有助于建立我们的有氧基础，这对提高我们从锻
炼中快速恢复的能力很重要，也能增强我们的脂肪燃烧引擎。

Exercise Sets Reps Weight Distance Time Rest Notes

Daily Overview: Day 2 1 1 --:-- min
Superset SB Stir The Pot/Rocker 3 7 --:-- min
Wall Side T Spine Opener 3 4 --:-- min Perform each side
Core Rotation Pallof Press 3 6 0 sec Perform each side
Superset
Brettzel Stretch 3 00:00:20 0 sec Perform each side
Reverse 1/2 Crunch 3 12 0 sec
Superset
Weighted Windmill Mobility 3 4 0 sec
Zone 2 (Low Impact) Zone 2 60-70% (Low Impact) 1 00:20:00 --:-- min
Staff Member Notes:
Wall Side T Spine Opener:

Perform Each Side

Additional Notes:

Time Limit: 01:00:00

Fat Don't Fly- Phase 1
Week 1, Day 3 - Full Body Strength (B) + Optional Zone 4 Cardio
Workout Date: ________________ Total Workout Time: ________________

Plan Recommendations

今天锻炼的目标是提高全身力量，增加精瘦肌肉。在今天的训练中，我们比周一/周五的训练使用了更多的循环和更高的重复次数。你应该在今天的课程中“感受到燃烧”!
今天的有氧运动是可选的。对于初学者或任何身体状况不佳的人来说，你可能需要把今天作为休息日。如果你感到过度疲劳，就不要做有氧运动，同时减少力量训练。
在第4区有氧运动结束时，我希望你们的疲劳程度达到8分(满分10分)。因此，如果你的耐力非常高，你可能可以做10轮以上。如果你是初学者或肥胖者，但你今天决定做4区有氧运动，你
可能需要减少强度，坚持中低配速，同时完成10轮1分钟有氧/1分钟休息。

Exercise Sets Reps Weight Distance Time Rest Notes

Daily Overview: Phase 1 Day 3 1 1 --:-- min
Foam Roller Circuit 1 00:00:25 --:-- min
Dynamic Warm Up 2 1 1 --:-- min
Dumbbell Kickstand Clean/Press 3 4 1:00 min Perform each side
Lat Pull-Down OR Pull Up 3 15 0 sec
Circuit 1.5 DB Squats 3 10 20 sec
Push Ups 3 MAX 1:15 min
Hamstring Walk Outs 3 5 0 sec
Superset
Dumbbell Scarecrows 3 15 0 sec
21 Curls (Optional) 3 7 0 sec
Superset
Tricep Extension (Optional) 3 15 --:-- min
Optional Zone 4 Cardio Zone 4 Cardio (80-90%) 10 1 00:01:00 1:00 min
7/11 Breathing 1 00:03:00 --:-- min
Fat Don't Fly- Phase 1
Week 1, Day 4 - Core/Movement Quality + Zone 2 Cardio
Workout Date: ________________ Total Workout Time: ________________

Exercise Sets Reps Weight Distance Time Rest Notes

Daily Overview: Day 2 1 1 --:-- min
Superset SB Stir The Pot/Rocker 3 7 --:-- min
Wall Side T Spine Opener 3 4 --:-- min Perform each side
Core Rotation Pallof Press 3 6 0 sec Perform each side
Superset
Brettzel Stretch 3 00:00:20 0 sec Perform each side
Reverse 1/2 Crunch 3 12 0 sec
Superset
Weighted Windmill Mobility 3 4 0 sec
Zone 2 (Low Impact) Zone 2 60-70% (Low Impact) 1 00:20:00 --:-- min
Staff Member Notes:
Wall Side T Spine Opener:

Perform Each Side

Additional Notes:

Time Limit: 01:00:00

© Copyright 2022 PJF Performance

Fat Don't Fly- Phase 1
Week 1, Day 5 - Full Body Strength (A) + Zone 5 Cardio
Workout Date: ________________ Total Workout Time: ________________

Exercise Sets Reps Weight Distance Time Rest Notes

Daily Overview: Phase 1 Day 1 1 1 --:-- min
Dynamic Warm Up 2 1 1 --:-- min
MB High Toss/Extensive Jumps Contrast 3 5-20 1:15 min
Box Squat 3 8 1:00 min
Superset
Inverted Row 3 8 1:00 min
Dumbbell Bench Press 3 10 15 sec
Superset
Band Resisted Bridge March 3 10 30 sec Perform each side
Complex (Landmine or DB) 3 7 1:00 min Perform each side
Tricep Push Down Iso Hold (Optional) 3 5 00:00:05 0 sec
Reverse Flys (Optional) 3 12 0 sec
Towel Inverted Curl (Optional) 3 12 15 sec
Zone 5 Cardio Zone 5 Cardio (90-100%) 1 10 00:00:15 45 sec
Optional Static Stretch 1 00:00:15 0 sec
7/11 Breathing 1 00:03:00 --:-- min
Fat Don't Fly- Phase 1
Week 1, Day 6 - Core/Movement Quality + Zone 2 Cardio
Workout Date: ________________ Total Workout Time: ________________

Exercise Sets Reps Weight Distance Time Rest Notes

Daily Overview: Day 2 1 1 --:-- min
Superset SB Stir The Pot/Rocker 3 7 --:-- min
Wall Side T Spine Opener 3 4 --:-- min Perform each side
Core Rotation Pallof Press 3 6 0 sec Perform each side
Superset
Brettzel Stretch 3 00:00:20 0 sec Perform each side
Reverse 1/2 Crunch 3 12 0 sec
Superset
Weighted Windmill Mobility 3 4 0 sec
Zone 2 (Low Impact) Zone 2 60-70% (Low Impact) 1 00:20:00 --:-- min
Staff Member Notes:
Wall Side T Spine Opener:

Perform Each Side

Additional Notes:

Time Limit: 01:00:00