So this is the last week of Workouts A-B-C 1 & 2 before we switch it up for a whole new set of exercises. The first two weeks of Phase 1 can be found at:
FYI, Phase 1 lasts for 6 weeks, so you have one more cycle in Phase 1 before we move on to the next phase. Hope you are all crushing your workouts.
Some suggestions…
Here is a little reminder. In these workouts I prescribe, there are 3 sets. These sets are working sets, I usually recommend during 2-3 warm-up sets of working up in weight before you actually start the real deal stuff.
Another thing to keep in mind is, say after 3 sets you are feeling solid and maybe even hyped up on pre-workout, go for that fourth set if you want. I’m not going to stop you. Hell, go for five if you want. Take advantage of how you are feeling and go fo’ broke.
| MONDAY
Workout C1 |
Exercise | Sets x Reps | Rest (sec) |
| 5/5/5 BW Squats* | 3 x 5 ea | 60 | |
| A) Goblet Squats | 3 x 8 | - | |
| A) DB Flat Bench Press | 3 x 8 | - | |
| A) RDL | 3 x 8 | 90 | |
| B) DB Walking Lunges | 3 x 8 ea side | - | |
| B) Rev. Grip Pullup or Pulldown | 3 x 8 | - | |
| B) DB Bent Over Row | 3 x 8 | 90 | |
| TUESDAY
Workout A2 |
Exercise | Sets x Reps | Rest (sec) |
| A) Bench Press | 3 x 10 | - | |
| A) Split Squat Jumps | 3 x 10 ea | - | |
| A) Single Arm DB Row | 3 x 10 ea | 90 | |
| Circuit) Planks (ALAP)/Push-ups/Db Shoulder Press | 3 x 30s/10/10/10 | 90 | |
| B) Face Pulls | 3 x 10 | - | |
| B) Wall Sits | 3 x 30s | - | |
| B) DB Flyes | 3 x 10 | 90 | |
| THURSDAY
Workout B2 |
Exercise | Sets x Reps | Rest (sec) |
| A) Neutral Grip Pullup or Close Grip Pulldown | 3 x 10 | - | |
| A) Squat Jumps | 3 x 10 | - | |
| A) Standing DB Shoulder Press | 3 x 10 | 90 | |
| Circuit) Supine Pull-ups/Spiderman Push-ups/Prone Cobra | 3 x 10/12/30s | 90 | |
| B) Cable Row | 3 x 10 | - | |
| B) BW Reverse Lunge | 3 x 10ea | - | |
| B) Bent Over Reverse Fly | 3 x 10 | 90 | |
| FRIDAY
Workout C2 |
Exercise | Sets x Reps | Rest (sec) |
| A) Leg Press | 3 x 10 | - | |
| A) Plyo Push-ups or Regular Push-ups | 3 x 10 | - | |
| A) Overhead Plate Sit-ups | 3 x 10 | 90 | |
| Circuit) Med Ball Split Squat Jumps/Alt Med Ball Pushup/Planks | 3 x 10 ea/10/30s | 90 | |
| B) Back and Forward Lunges | 3 x 5 ea | - | |
| B) Single Arm DB Row | 3 x 10 ea | - | |
| B) DB RDL | 3 x 10 | 90 |
NOTE:
ALAP – As long as possible
I’m always looking for feedback and would like to hear how the workouts are going for you. It gives me new ideas. Again, feel free to share this with your friends. I’ve had a few people tell me that a group of their friends are all on the Body By Aipa plan. That’s super cool!
Post pictures on Instagram and tweet your thoughts on Twitter with #BodyByAipa. It’s always fun to see who’s joining in on the fun.
Mahalo. Aloha. A hui hou.