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Let’s continue with the 2nd Week of the Workout during Quarantine. You will not need any type of gym material or accessories!
#TrainAtHome #HSNCHALLENGE
Hello there! Who said that you can only do exercise if you go to the gym, huh?
Many of you have contacted us to let us know that you are loving these workouts. Others have also confessed that they have more DOMS than when they go to the gym.
We will make sure of that in HSN!
Index
Let’s recap
We are back from a hard workout week and it is time to review our changes in physical composition:
Have you lost or gained weight? What is your objective?…
However, you can change your diet with all the information you have right now.
Ever 100g that you have gained or lost, there has to be a 90kcal energy excess or deficit every day when compared to your normocaloric diet. This diet is the one that will not make you gain or lose weight.
Do not forget that:
1. Cutting phase without compromising the muscle mass:
Take your fat percentage / 20 = X.
That X is the weight percentage you can lose without compromising your muscle mass.
If you do not know your body fat percentage, you can establish a weight loss percentage of 0.3-6%.
I weigh 100kg and I have a 20% of body fat. 20%/20=1% 100*0.01= 1kg is what I can lose per week.
2. To gain muscle mass:
A 0.51-1% gain is ideal to reduce the fat gains.
Suggested supplementation
We have probably experienced new sensations, like that Ladder squat challenge from day 1, or the extensive AMRAP from day 4. These have been new challenges for people who are not used to metabolic workouts.
You do not have to stop using supplementation.
Anything else?
Why don’t you try Beta-alanine?
This compound has proven to be an ergogenic ingredient with the highest degree of evidence by the ISSN when it comes to increasing the sport performance.
It is a precursor of carnosine, which makes up the dipeptide together with L-histidine.
Carnosine is the main intramuscular buffer, do you remember the burning sensation from the Ladder squat challenge?
Well, beta-alanine helps you control it so that you can go even further. In fact, it has been proven that it can improve the strength and resistance in efforts with glycolytic profile (0”-240”) (Trexler et al., 2015).
Structure of 2nd Week Workout During Quarantine
Once again, this week will be made up of 6 days of exercise, one of them being a recovery session.
| Session | Type of Session |
| 1st Day | Upper body hypertrophy session |
| 2nd Day | Metabolic session |
| 3rd Day | Complete workout session |
| 4th Day | Recovery session |
| 5th Day | Challenge |
| 6th Day | Passive rest |
| 7th Day | Lower body hypertrophy session |
2nd Week
1st DAY – UPPER BODY HYPERTROPHY SESSION A) Low impact warm up - Shoulder mobility 2×30 [20” Rest]
- Halos 2×8+8 [15” Rest]
- Yoga push-ups 3×6 [30” Rest]
- Band pull-aparts 2×10 [20” Rest]
- If you do not have a band to do the pull-aparts, you can do them without it. Above all, you have to focus on the movements of your scapulas.
B) Superset 1 [75” Rest] - 3xfailure -1 Plyo Push-ups
- 3xfailure Back Widow
C) Superset 2 [90” Rest] - 2xfailure -2 Side lateral raises
- 2x failure -1 Pike push ups
D) Giant set 1 [30” Rest] - 4xfailure -1 Pseudo push ups
- 4xfailure -1 Pullover on the floor
- 4xfailure -1 Bag front raises
- To do the pullover on the floor, put a towel under your knees in order to slide.
E) Superset 3 [40” Rest] - 3xfailure Bag bicep curl
- 3xfailure -1 Cross tricep extensions
- To make the cross tricep extensions easier, you can do it against the wall or on an elevated surface.
F) TABATA - Odd minutes -> Bicycle crunch
- Even minutes -> Tuck sit-ups
2nd DAY – METABOLIC SESSION A) EMOM Warm up 4’ - 10x Alternating jump lunges
- 4x Cossack squats
B) Circuit (1+2+3+4) – 3 rounds [without rest] - 10x chair step-ups (left leg)
- 10x box jumps (left leg)
- 10x chair step-ups (right leg)
- 10x box jumps (right leg)
C) AMRAP 12’ (For 12min non-stop) D) Finisher AFAP (As Fat as Possible) – 30 jump burpees 3rd DAY – COMPLETE WORKOUT SESSION A) Mobility Workout – 2 rounds [40” Rest] B) TABATA 1 C) Complex with backpack – 3 sets [40” Rest] - Right arm -> 4x unilateral frontal squats + 6x thrusters + 4x unilateral frontal squats.
- Left arm -> 4x unilateral frontal squats + 6x thrusters + 4x unilateral frontal squats.
- Do these exercises non-strop.
D) EMOM 16’ - Odd minutes -> 5x water bottle devil press.
- Even minutes -> 25x butterfly sit-ups.
- Each round +1 devil press and -1 butterfly sit-up.
E) TABATA 2 F) “Modified” TABATA 3 - In this tabata, we change the scheme to: 10” work, 20” rest, 8 rounds.
7th DAY – LOWER BODY HYPERTROPHY SESSION A) Low impact warm up - Frog mobilizations 3×15 [15” Rest]
- The Archer Cossack Squat 3×5/side [15” Rest]
- Lateral Kick Throughs 2×12/side [30” Rest]
B) Reverse Nordic Curl 4xfailure -1 [60” Rest] C) Slider Hamstring Curls 3xfailure -1 [90” Rest] D) Copenhagen Hip Adduction 3xfailure -2 (2” up) [90” Rest] E) Prisoner Squat tempo 4020 5×25 [20” Rest] F) Unilateral bridge 3xfailure (2” up) [40” Rest] G) Backpack bulgarian split squat 2xfailure -1 [60” Rest] - You can use a towel to do the curl slider.
- The tempo for the prisoner squat means 4 seconds to go down / 0 seconds down/ 2 seconds to go up / 0 seconds up.
Body weight exercises - 100%
Functional exercises - 100%
Explainer videos - 100%
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