The Serious Workout Of The Week! Week 5 Presented by Beast Sports Nutrition

Welcome to another SWOD week Athletes and Warriors! 

This week is very special and should have you breathing a little sigh as every 5 weeks we institute an easy week. It doesn't mean you don't work this week, just the volume of work is lowered considerably to keep your muscles stimulated without the breakdown of more intense weeks. In essence this method helps your build muscle and in a way "tricks" your body into doing so. 

As always understand that this program was originally designed for a particular athlete. Adjust the weights, sets, reps and overall intensity to fit your fitness level. Please consult at doctor before engaging in any exercise or nutrition program

For your very own customized strength and conditioning program full access for just $5 click here

After this workout tip from Beast Sports Nutrition, we will get to this week's workout:

Week 5 - Day 1 (Saturday) of US Sports Strength and Conditioning Free Demo's Program Week Difficulty: Very Easy   View Printer Friendly Version* Click on an Exercise Name to view a description of that exercise* Select Exercise Name Set and Rep Combinations 1 Warmup and Stretch 8 minutes  2    Video Leg Press (45 Degree) 10 reps @ 570 lbs, 5 reps @ 685 lbs, 6 reps @ 795 lbs  3    Video Dumbbell Squat 8 reps @ 65 lbs  4    Video Machine Leg Curl 10 reps @ 150 lbs  5    Video Dumbbell Bench Press 8 reps @ 110 lbs  6    Video Dumbbell Military Press 8 reps @ 75 lbs  7    Video Dumbbell Rear Lateral Raise 10 reps @ 30 lbs  8    Video Dumbbell Lying Triceps Extension 8 reps @ 40 lbs  9    Video Reverse Crunches 17 reps, 17 reps  10    Video Bent Knee Crunches 39 reps, 39 reps  Week 5 - Day 2 (Sunday) of US Sports Strength and Conditioning Free Demo's Program Week Difficulty: Very Easy   View Printer Friendly Version* Click on an Exercise Name to view a description of that exercise* Select Exercise Name Set and Rep Combinations 1 5 Minute Cardio Warmup 105 Beats Per Minute. This is a basic warmup. Keep things nice and smooth! You can choose any exercise that feels best to you. Biking, Elyptical, Jogging, Walking etc.  2 20 Minute Cardio Session 113 Beats Per Minute. Get ready for a good workout. Remember to keep drinking water throughout your exercise session. Keep up your intensity!  3 5 Minute Cardio Session 120 Beats Per Minute. Here we go with a little more intensity! If this is too hard (or not hard enough) you can fine tune your recommended heart rate up or down to fit your individual needs. Have fun!  4 5 Minute Easy Cooldown Activity 105 Beats Per Minute. This is a basic cooldown session. It is helpful to cooldown after your exercise session! If you have time, try to do a little stretching as well.  Week 5 - Day 3 (Monday) of US Sports Strength and Conditioning Free Demo's Program Week Difficulty: Very Easy   View Printer Friendly Version Click on an Exercise Name to view a description of that exercise Select Exercise Name Set and Rep Combinations 1 Warmup and Stretch 8 minutes  2    Video Back Extension 8 reps, 8 reps  3    Video Cable Close Grip Row (Low Pulley) 8 reps @ 205 lbs  4    Video Lat Pulldown Close Grip Front 10 reps @ 165 lbs  5    Video Dumbbell Lateral Raise 10 reps @ 38 lbs  6    Video Dumbbell Rear Lateral Raise 10 reps @ 30 lbs  7    Video Dumbbell Concentration Curl 10 reps @ 45 lbs  8    Video Standing Toe Press 10 reps @ 230 lbs  9    Video Reverse Crunches 17 reps, 17 reps  10    Video Alternate Heel Touchers 39 reps, 39 reps  Week 5 - Day 4 (Tuesday) of US Sports Strength and Conditioning Free Demo's Program Week Difficulty: Very Easy   View Printer Friendly Version Click on an Exercise Name to view a description of that exercise Select Exercise Name Set and Rep Combinations 1 5 Minute Cardio Warmup 105 Beats Per Minute. As always I will start things off nice and easy for you. Warming your body up is important for both injury prevention and for performance. Have a great workout and keep a positive attitude!  2 20 Minute Cardio Session 113 Beats Per Minute. Get ready for a good workout. Remember to keep drinking water throughout your exercise session. Keep up your intensity!  3 10 Minute Cardio Session 120 Beats Per Minute. Stay focused during this more intense 10 minute section. Don't forget to monitor your heart rate periodically throughout your exercise session. Keep working hard and you will reach your goals!  4 5 Minute Easy Cooldown Activity 105 Beats Per Minute. Great job on your workout. Now, back off on the intensity and sowly cool your body down. As always, a few minutes of light stretching can help in the recovery process!  Week 5 - Day 5 (Wednesday) of US Sports Strength and Conditioning Free Demo's Program Week Difficulty: Very Easy   View Printer Friendly Version Click on an Exercise Name to view a description of that exercise Select Exercise Name Set and Rep Combinations 1 Warmup and Stretch 8 minutes  2    Video Bench Press 10 reps @ 225 lbs, 5 reps @ 270 lbs, 6 reps @ 315 lbs  3    Video Dumbbell Incline Bench Press (30 Degree) 8 reps @ 95 lbs  4    Video Machine Leg Extensions 10 reps @ 180 lbs  5    Video Machine Leg Curl 10 reps @ 150 lbs  6    Video Cable One Arm Row 10 reps @ 110 lbs  7    Video Dumbbell Biceps Curl 10 reps @ 55 lbs  8    Video Cable Triceps Pushdown 10 reps @ 155 lbs  9    Video Bent Leg Knee Ups from Bench 20 reps, 20 reps  10    Video Bent Knee Crunches 39 reps, 39 reps  Week 5 - Day 6 (Thursday) of US Sports Strength and Conditioning Free Demo's Program Week Difficulty: Very Easy   View Printer Friendly Version Click on an Exercise Name to view a description of that exercise Select Exercise Name Set and Rep Combinations 1 5 Minute Cardio Warmup 105 Beats Per Minute. This easy warmup will allow you to start preparing your body and your mind for your workout. Make sure you drink some water throughout your workout. It is very important to stay hydrated. Work hard and you will feel great!  2 20 Minute Cardio Session 113 Beats Per Minute. Get ready for a good workout. Remember to keep drinking water throughout your exercise session. Keep up your intensity!  3 12 Minute Cardio Session 120 Beats Per Minute. Monitor your heart rate by taking your pulse at the carotid artery. Just place two fingers near your Adam's apple. Count the beats for 15 seconds and multiply this number by four.  4 5 Minute Easy Cooldown Activity 105 Beats Per Minute. You made it! See, it wasn't so bad. :) This last 5 minute section is important to bring your bodies physiological functions back to normal. Again, good job on your workout!

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