{"id":11161,"date":"2024-10-09T07:51:31","date_gmt":"2024-10-09T00:51:31","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=11161"},"modified":"2024-10-09T07:51:31","modified_gmt":"2024-10-09T00:51:31","slug":"get-ready-for-any-adventure-with-this-9-week-workout-program","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=11161","title":{"rendered":"Get Ready for Any Adventure With This 9 Week Workout Program"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<p>Adventures keep you young. They provide excitement, motivation, and something to look forward to. So take that trip, go on that adventure, and <a href=\"https:\/\/www.muscleandfitness.com\/athletes-celebrities\/pro-tips\/6-tips-keep-fit-while-traveling\/\" target=\"_blank\" rel=\"noopener\">stay fit in the process<\/a>. You\u2019ll find that the journey itself is the key to a healthier, happier you, no matter your age.<\/p>\n<p>Sometimes however, leaving the comfort of your home gym or neighborhood training facility leave many people struggling to maintain any type of consistent training program. That doesn\u2019t need to be the case. With a solid program, you can be able to continue your training all the way up to game day, with no distractions or lack of motivation.<\/p>\n<p>Here we provide a detailed nine-week program to keep you on the path to staying young, fit, and healthy.<\/p>\n<p>Need help getting started on your fitness journey? Try this 9-week progressive program that takes you from \u201cI can\u2019t\u201d to \u201cI can.\u201d<\/p>\n<h2>Programming Guide:<\/h2>\n<p><strong>For Strength:<\/strong> 3-5 sets of 6-12 reps at RPE (Rating of Perceived Exertion) 8-9, Rest 2-3 minutes.<\/p>\n<p><strong>For Hypertrophy:<\/strong> 3-6 sets of 8-15 reps at RPE 7-8, Rest 45-90 seconds.<\/p>\n<p><strong>For Endurance:<\/strong> 3-4 sets of 15+ reps at RPE 6-8, Rest 30-60 seconds.<\/p>\n<h2>The 9-week progressive program For Any Adventure<\/h2>\n<h3>Weeks 1-3<\/h3>\n<p><strong>Warm-up: <\/strong>10-15 minute dynamic warmup<\/p>\n<h3>Day 1 Full-Body Strength: Circuit 1.<\/h3>\n<p><strong>A1.<\/strong> Kettlebell Goblet Squat to Box<\/p>\n<p><strong>A2.<\/strong> Single Arm Dumbbell Row<\/p>\n<p><strong>A3.<\/strong> Tall Plank Hold (20-60 seconds)<\/p>\n<p><strong>B1.<\/strong> Landmine Romanian Deadlift<\/p>\n<p><strong>B2.<\/strong> Half Kneeling Landmine Overhead Press<\/p>\n<p><strong>B3.<\/strong> Short Lever Side Plank Hold (20-60 seconds)<\/p>\n<p><strong>C1.<\/strong> Band Resisted Triceps Push-Downs<\/p>\n<p><strong>C2.<\/strong> Dumbbell Hammer Curls<\/p>\n<h3>Day 2 Cardio\/Conditioning<\/h3>\n<p><strong>A.<\/strong> Cardio of Choice: 2 minutes at Moderate Intensity on 2 minutes at Low Intensity x 5 Rounds<\/p>\n<p><strong>B.<\/strong> 30 seconds on 30 seconds off of the following circuit (3-5 rounds)<\/p>\n<p style=\"padding-left: 40px;\"><strong>1.<\/strong> Side to Side Shuffles 10-30 yards<\/p>\n<p style=\"padding-left: 40px;\"><strong>2.<\/strong> Bunny Hops<\/p>\n<p style=\"padding-left: 40px;\"><strong>3.<\/strong> Hard Style Forearm Plank<\/p>\n<p><strong>C<\/strong>. 5-8 minutes Cardio of Choice at Low to Moderate Intensity<\/p>\n<h3>Day 3 Full Body Strength<\/h3>\n<p><strong>A1.<\/strong> Kettlebell Deadlift<\/p>\n<p><strong>A2.<\/strong> Dumbbell Floor Chest Press<\/p>\n<p><strong>B1.<\/strong> Body Weight or Dumbbell Goblet Reverse Lunge<\/p>\n<p><strong>B2.<\/strong> Half Kneeling Cable Lat Pull-Down<\/p>\n<p><strong>C1.<\/strong> Deadbug For Time (30-60 seconds)<\/p>\n<p><strong>C2.<\/strong> Dual Kettlebell March in Place for Time (30-60 seconds)<\/p>\n<p><strong>Cool-Down:<\/strong> 5-10 minute recovery breathing or full body foam roll<\/p>\n<h3>Weeks 4-6<\/h3>\n<p><strong>Warm-up:<\/strong> 10-15 minute dynamic warmup<\/p>\n<h3>Day 1 Full-Body Strength: Circuit 1.<\/h3>\n<p><strong>A1.<\/strong> Dual (or Single) Kettlebell Goblet with Slow Lowering Tempo<\/p>\n<p><strong>A2.<\/strong> Single Arm Single Leg Dumbbell Row<\/p>\n<p><strong>A3.<\/strong> Tall Plank to Downward Dog<\/p>\n<p><strong>B1.<\/strong> Dumbbell Romanian Deadlift<\/p>\n<p><strong>B2.<\/strong> Half Kneeling Dumbbell Overhead Press<\/p>\n<p><strong>B3.<\/strong> Long Lever Side Plank Hold<\/p>\n<p><strong>C1.<\/strong> Cable Machine Triceps Push-Downs<\/p>\n<p><strong>C2.<\/strong> Dumbbell Biceps Curls<\/p>\n<h3>Day 2 Cardio\/Conditioning<\/h3>\n<p><strong>A. Cardio of Choice:<\/strong> 2 minutes at Moderate Intensity on 90 seconds at Low Intensity x 6 Rounds<\/p>\n<p><strong>B. EMOM Circuit:<\/strong> 6-8 Minutes<\/p>\n<p style=\"padding-left: 40px;\"><strong>1.<\/strong> 20 Jumping Jacks<\/p>\n<p style=\"padding-left: 40px;\"><strong>2.<\/strong> 20 Bicycle Crunches Per Side<\/p>\n<p><strong>C.<\/strong> 8-10 minutes Cardio of Choice at Moderate Intensity<\/p>\n<h3>Day 3 Full Body Strength<\/h3>\n<p><strong>A1.<\/strong> Dual Kettlebell Deadlift<\/p>\n<p><strong>A2.<\/strong> Dumbbell Chest Press<\/p>\n<p><strong>B1.<\/strong> Dual Dumbbell Reverse Lunge<\/p>\n<p><strong>B2.<\/strong> V- Grip Cable Lat Pull-Down<\/p>\n<p><strong>C1.<\/strong> Hollow-Body Hold (30-60 seconds)<\/p>\n<p><strong>C2.<\/strong> Single Arm Kettlebell March in Place for Time (30-60 seconds)<\/p>\n<p><strong>Cool-Down:<\/strong> 5-10 minute recovery breathing or full body foam roll<\/p>\n<h3>Weeks 7-9<\/h3>\n<p><strong>Warm-up:<\/strong> 10-15 minute dynamic warmup<\/p>\n<h3>Day 1 Full-Body Strength: Circuit 1.<\/h3>\n<p><strong>A1.<\/strong> Safety Squat Bar or Dual Kettlebell Squat<\/p>\n<p><strong>A2.<\/strong> Single Arm Bird-Dog Row<\/p>\n<p><strong>A3.<\/strong> Tall Plank with Shoulder Taps (30-75 seconds)<\/p>\n<p><strong>B1.<\/strong> Barbell Romanian Deadlift<\/p>\n<p><strong>B2.<\/strong> Tall Kneeling Arnold Shoulder Press<\/p>\n<p><strong>B3.<\/strong> Side Plank Hip Thrusters<\/p>\n<p><strong>C1.<\/strong> Dumbbell Skull Crushers<\/p>\n<p><strong>C2.<\/strong> Dumbbell Zottman Biceps Curls<\/p>\n<h3>Day 2 Cardio\/Conditioning<\/h3>\n<p><strong>A.<\/strong> Cardio of Choice: 1-2 minutes at Moderate to High Intensity, 60-90 seconds at Low Intensity x 6-8 Rounds<\/p>\n<p><strong>B.<\/strong> EMOM Circuit (Every Minute on the Minute)- 6-10 Minutes<\/p>\n<p style=\"padding-left: 40px;\"><strong>1.<\/strong> 10 Kettlebell Swings<\/p>\n<p style=\"padding-left: 40px;\"><strong>2.<\/strong> 10 Incline or Floor Pushups<\/p>\n<p><strong>C.<\/strong> 10-15 minutes Cardio of Choice at Moderate Intensity or High Intensity every other minute.<\/p>\n<h3>Day 3 Full Body Strength<\/h3>\n<p><strong>A1.<\/strong> Hex Bar Deadlift<\/p>\n<p><strong>A2.<\/strong> Barbell Bench Press<\/p>\n<p><strong>B1.<\/strong> Dual Dumbbell Reverse Lunge off 2\u20134-inch Deficit<\/p>\n<p><strong>B2.<\/strong> Wide- Grip Cable Lat Pull-Down, or Band Assisted Pull-ups<\/p>\n<p><strong>C1.<\/strong> Hollow-Body Hold + Band Pull apart (30-60 seconds)<\/p>\n<p><strong>C2.<\/strong> Dual or Single Kettlebell Farmers Carry (10-50 Feet)<\/p>\n<p><strong>Cool-Down:<\/strong> 5-10 minute recovery breathing or full body foam roll<\/p>\n<p>\u00a0<\/p>\n<\/p><\/div>\n<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><a href=\"https:\/\/www.muscleandfitness.com\/workouts\/workout-routines\/get-ready-for-any-adventure-with-this-9-week-workout-program\/\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Adventures keep you young. They provide excitement, motivation, and something to look forward to. So take that trip, go on that adventure, and stay fit in the process. You\u2019ll find that the journey itself is the key to a healthier, happier you, no matter your age. Sometimes however, leaving the comfort of your home gym &hellip;<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-11161","post","type-post","status-publish","format-standard","hentry","category-fitness"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/11161","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=11161"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/11161\/revisions"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=11161"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=11161"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=11161"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}