Outlive Women's Bodyweight Workout Beta 0.1...WEEK 2: DAY 1 monday TODAY'S APPP DRILL SETS REPS FINISHED? Back-to-wall Pelvic Tilt Breathing 1 5 breaths EXERCISE SETS REPS SET 1 SET

starting weight: 130 starting date: mm/dd/yyyy

WEEK 1: DAY 1

monday

TODAY'S APPP DRILL SETS REPS FINISHED?

Back-to-wall Pelvic Tilt Breathing 1 5 breaths

EXERCISE SETS REPS SET 1 SET 2 SET 3 SET 4 SET 5 SET 6 FINISHED?

CIRCUIT AGlute Bridge (heavy) 2 6, 6F

Kitchen Counter Push-Ups 2 12, 12F

CIRCUIT BRomanian tote bag deadlift 1 12

Heavy book clamshells 1 10/side

CIRCUIT CPush-Up Plank 1 5 breaths

Elbow drive into wall 1 8

OPTIONAL CIRCUIT OF REVELRIES

▶ Frog pump or Tote bag face pull 1 AMRAP

▶ McGill curl-up 1 15

I am the wisest man alive, for I know one thing, and that is that I know nothing. Socrates

WEEK 1: DAY 2

tuesday


Bird Dog 1 5/side


CIRCUIT AAir Squats 2 15, 15F

Elbow drive into wall 2 15s, 15s

CIRCUIT BCouch Hip Thrust 1 15

Kitchen counter push-ups 1 12




▶ Frog pump or Tote bag shoulder raise 1 AMRAP

▶ All four window fog 1 5 breaths

Lack of activity destroys the good condition of every human being. Plato

WEEK 1: DAY 3

wednesday


90/90 Hip Lift 1 3 breaths


CIRCUIT ASingle Arm Shoulder Tote Bag Press 2 15, 15F

Donkey kicks 2 15, 15F



CIRCUIT CSide Plank 1 5 breaths

Split leg squats 1 5/side




To live well is to work well, to show a good activity. Thomas Aquinas

WEEK 1: DAY 4

thursday


Cat Camel 1 5/side


CIRCUIT AGlute bridge (light) 2 20, 20F





Elbow drive into wall 1 8/side




Work, not leisure, is the indispensable condition of happiness for every human being. Leo Tolstoy

WEEK 1: DAY 5

friday


Side plank 1 5s/side


CIRCUIT AGlute bridge (heavy) 2 6, 6F

Downward Dog 2 10, 10








I count him braver who overcomes his desires than him who conquers his enemies; for the hardest victory is over self. Aristotle

WEEK 1: DAY 6 & 7

saturday & sunday

Rest. If you need to do something, go for a walk, swim, or make some art.

https://www.youtube.com/watch?v=EF1fHQrV28Q

https://www.youtube.com/watch?v=A7HH8DivGB0









WEEK 2: DAY 1

monday













The greatest danger for most of us is not that we aim too high and we miss it, but we aim too low and reach it. Michelangelo

WEEK 2: DAY 2

tuesday


Bird Dog 1 5/side











Difficulties are things that show a person what they are. Epictetus

WEEK 2: DAY 3

wednesday













Face the facts of being what you are, for that is what changes what you are. Soren Kierkegaard

WEEK 2: DAY 4

thursday


Cat Camel 1 5/side











The words here are concepts. You must go through the experiences. Augustine

WEEK 2: DAY 5

friday













He is richest who is content with the least. Socrates

WEEK 2: DAY 6 & 7

saturday & sunday












WEEK 3: DAY 1

monday













Character is determined by choice, not opinion. Aristotle

WEEK 3: DAY 2

tuesday


Bird Dog 2 5/side











The man who moves a mountain begins by carrying away a small stone. Confucius

WEEK 3: DAY 3

wednesday













From a small seed a mighty trunk may grow. Aeschylus

WEEK 3: DAY 4

thursday


Cat Camel 2 5/side











The secret of change is to focus all of your energy, not on fighting the old, but on building the new. Socrates

WEEK 3: DAY 5

friday













Honor is the reward of virtue. Cicero

WEEK 3: DAY 6 & 7

saturday & sunday












ending weight 130 ending date: mm/dd/yyyy

WEEK 4: DAY 1

monday









Elbow drive into wall 2 8s




You will never do anything in this world without courage. It is the greatest quality of the mind next to honor. Aristotle

WEEK 4: DAY 2

tuesday


Bird Dog 3 5/side











Whoever seeks to save his life will lose it. Jesus

WEEK 4: DAY 3

wednesday













Educating the mind without educating the heart is no education at all. Aristotle

WEEK 3: DAY 4

thursday


Cat Camel 3 5/side











The first and best victory is to conquer self. Plato

WEEK 3: DAY 5

friday













You are never too old to set another goal or to dream a new dream. CS Lewis

WEEK 4: DAY 6 & 7

saturday & sunday












what is the foundation of this program?

the big picture

This workout is designed to:

✅ Add more muscle to the lower body—building natural curves and tone, making you look and feel more feminine.

✅ Train all the main movements to make you more athletic.

✅ Start off easy in week 1 to ease you in, and progressively get harder, and peak in week 4. This will force your body to adapt. Phase 2 will start this process over with an easy week (called a deload to encourage growth.)

✅ Improve your core strength to reduce injuries (both in real life and while working out.)

✅ Improve your posture through better mobility, breathing patterns, and stability in the right muscles.

✅ Ought to be combined with proper nutrition to either burn fat or build curves through muscle (or possibly even both depending on if your current strength or bodyfat levels).

wait—what does that mean again?

terminology

APPP Drill

APPP stands for Aesthetic, Postural, Power, Positioning Drill. Do these drills every day, and your body will begin to pull itself back into it's most powerful, neutral position without you having to think about it. This also happens to make you look better, too. They typically include breathing exercises to help you lock down your core, stability exercises to reduce injury and fix nagging aches and pains, and mobility exercises to develop rounder, fuller muscles while giving freedom of movement.

AMRAP

As many reps as possible. It means that you will keep going until you reach failure and cannot do any more reps. Keep in mind, that this means with perfect, textbook form. Never let your form crumble, as that will put you at risk for injury. If you feel your form is starting to slip, you're done that set. Don't do more than 30 reps.

12F

The number is the reps you're aiming to hit, and the F means to take the set to failure. For example, in this set, you'll be aiming for 12 reps but try taking the set to failure. You might end up with 14, 15, who knows—maybe even 18 reps. This is similar to AMRAP except that we're trying to tell you what rep range to aim for.

5 breaths

Instead of holding a plank or another core exercise for a set amount of time, we will be breathing in fully and then exhaling fully. Once you exhale fully, count to 2. That's one breath. Then start over on your second breath and breathe back in. Breathing will be much more challenging than what people usually do by holding their breath to provide stability. (Core bracing by taking a big breath and holding it is a good idea for big exercises like the deadlift, squat, and other heavily weighted lifts. But in these core exercises, we're trying to develop our stabilizer muscles.)

things that are important enough to include and explain

general questions

How does this fit in with my period?

If possible, time the starting of this program so that week 4 begins in your follicular stage. Week 4 of the workout is called an overreach, where we push your body harder to make adaptations. It is by far the most difficult week. During the luteal phase, your body is already doing lots of hard work. Listen to your body, and when you feel good, work out as you can. When you don't feel as good, even doing a warm-up could be a victory. Give yourself some grace, and pick back up when you can.

What if I can do real push-ups from the floor?

Awesome! You can do those then. Just keep in mind that you need to hit the reps that are programmed. So let's say you can do 5 real push-ups, do those 5, then immediately switch to kitchen counter push-ups and do the remaining reps.

What are circuits?

We include two exercises that you do together as an exercise circuit. This will double the rest time that part of the body will get while keeping your heart-rate up to improve your cardio a bit. So you will do the first exercise, rest for a bit, then do the next exercise which will hit a different part of the body. Then rest, and start over again with the first exercise. Once you've completed all the sets, then move onto Circuit B.

How long should I rest between sets of exercises?

For exercises in circuit A and B, we'd recommend setting a timer for at least 60–90 seconds between sets. Using a timer will help to keep your workouts short while giving yourself a decent amount of time to rest up. For circuit C, we'd recommend resting around 30 seconds between each set. For the final optional circuit, you do not need to rest between the exercises. (There's no problem with taking more time to rest if needed, except that your workouts will take longer.)

What is the point of the optional revelries circuit?

The optional circuit includes extra isolation exercises that will help a bit more with the fun "mirror" muscles. Research shows that adding in a bit of extra isolation work can help with even more muscle size growth. With these exercises, we're mainly trying to bump up the butt or shoulder size even more and then giving the core a bit of extra attention. These exercises are not super necessary, so if you're running short on time, you can skip them. But they're a great way to end a workout. It's like having your favourite dessert after a satisfying dinner.

Why is there a frog pump or tote bag face pull?

Some women naturally have an hourglass shape or an inverted triangle shape, where their shoulders are already wide enough for their liking. They might choose to do the frog pump for even more glute/hip/butt work. If someone is more of a pear shape, and they want to improve their upper body strength, upper body postuer, and hit their shoulders a bit more, they would do the tote bag face pull.

How long will the workouts take? To keep your workouts quick and efficient, use a timer on your phone for your rest time. The first week workouts should take less than 20 minutes to complete. The final week might take around 45 minutes.

Documents

Outlive Women's Bodyweight Workout Beta 0.1...WEEK 2: DAY 1 monday TODAY'S APPP DRILL SETS REPS FINISHED? Back-to-wall Pelvic Tilt Breathing 1 5 breaths EXERCISE SETS REPS SET 1 SET