The Weekly FitPack- 7/15/16

The Weekly

 

Your Weekly Source of Fitness and Nutrition Goodness

Hey Crew!

Welcome back, hopefully last week was filled with success in your efforts to get fit. No matter how your week goes you need to go through and find the positive in your week.

Pick the one (or more) things that went well in your week and celebrate them. Know where you may have had a few pitfalls, reflect on them and make the adjustments to be even more successful in the coming weeks.

Keep Crushing it and Talk Soon,
Trevor- 

Weekly Workout:

The Destroyer of Arms:

This week I want to help you lean out those arms. Everyone wants some good looking arms and here’s a circuit that will do JUST THAT. Enjoy.

If you aren’t sure what some of these exercises are, below is a video playlist for your convenience.

VIDEO PLAYLIST

Group 1: Do 3 Rounds, take 20 seconds of rest in between each exercise, and take a 45 second rest at the end of each round.

-Bent Over Rope Rows: 12-15 reps

-REST: 20 Seconds

-Bicep Curls (drop sets): 8 reps, lower the weight 5lbs, 8 reps, lower the weight 5lbs, 8 reps

-REST: 45 seconds (repeat 2 more rounds)

Group 2: Do 3 Rounds, take 20 seconds of rest in between each exercise, and take a 45 second rest at the end of each round.

-Chest Dips: 10-12 reps

-REST: 20 Seconds

-Tricep Pushdowns (drop sets): 8 reps, lower the weight 5lbs, 8 reps, lower the weight 5lbs, 8 reps

-REST: 45 seconds (repeat 2 more rounds)

Group 3: Do 4 rounds, take 20 seconds of rest in between each exercise, and take a 30 second rest at the end of each round.

-Cable Upright Rows: 12-15 reps

-REST: 20 Seconds

-Pike Position Push Ups: 12-15 reps

-REST: 30 seconds (repeat 3 more rounds)

Group 4: Do 3 Rounds, as fast as possible only taking the rest you ABSOLUTELY NEED.

-Burpees: 12-15 reps

-REST: Discretionary (but SHORT, repeat 2 more rounds) 

If you aren’t sure what some of these exercises are, below is a video playlist for your convenience.

VIDEO PLAYLIST

Weekly Awesome Articles:

Weight Training 101: Squats

SALE

This post is the first in my Weight Training 101 series that I will be releasing. These posts are meant for anyone looking for coaching tips and ques that I would use and currently use for my clients. This will help you refine your movement patterns and assist in boosting athletic performance.

“Get Fit Anywhere: 30 Day Fitness Challenge”

-POP

My second post here isn’t really a blog post, it’s actually a link to my 30 Day: Get Fit Anywhere Challenge. Although the Challenge has ended I know many people really enjoyed the challenge so I have posted the entire 30 Days on the blog for you. So, start on Day one and work your way through all 30 Days.

Weekly Nutrition:

Meal of The Week:
Baked Maple Salmon-

Salmon is easily one of my favorite seafoods. So, finding different variations that sound as awesome as this pump me up. This one is super simple and shouldn’t take any time to prepare.

Snack of The Week:
Peanut Butter Raisin Bars-

I know, I know I choose a lot of stuff that has peanut butter in it. But how can you not love peanut butter ANYTHING. 

 

Apply For a FREE Transformation Session

Free

I’m looking for about 8-10 MOTIVATED individuals who need help losing weight, gaining strength and burning body fat. If you’re interested in boosting your results with either my 12 Week Transformation Training or my Monthly Web Training, then apply below. I’d be happy to talk to you further about how we can make positive change NOW.

TRANSFORMATION SESSION APPLICATION

If you need help with anything else, or just want to chat, message me at Trevor@TrainARC.com or follow me on Facebook, Instagram, or Twitter. Thanks!

Talk soon,

Trevor-

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