BIO-SYNERGY 60 DAY KETO CHALLENGE WORKOUTS
60 DAY KETO
CHALLENGE WORKOUTS
60
BIO-SYNERGY 60 DAY KETO CHALLENGE WORKOUTS
DAY KETO
CHALLENGE WORKOUTS
WORKOUTS
WEEK 1-4
BIO-SYNERGY 60 DAY KETO CHALLENGE WORKOUTS
WORKOUTS WEEK 1-4 This workout program is designed for you to compete with yourself. For the first 4 weeks you will do the same workouts Monday through Friday and you will compare your score/number of reps to the previous week to track your performance. When it comes to health and fitness we tend to think our weight going down is the only measure of success, but there are so many other way to track progress and tracking our fitness progress is so much more telling of us becoming healthier. So make sure and record your times, number of rounds/reps etc. each workout and compare it to the week before. Obviously, your first week will be your baseline. After weeks 1-4 are complete you will tackle a new set of workouts in a similar fashion for weeks 5-8!!!
monday - day 1 (legs & abs) warm-up 30 seconds of jogging in place or jumping jacks 5 toy soldier kicks (on each leg so a total of 10) 5 squats Hold Plank for 10 seconds Repeat this 2 more times and you’re all warmed up!
main workout You will be doing a 20-minute AMRAP (AMRAP stands for As Many Rounds As Possible). So you’ll be doing the exercise series (as listed below) as many times as you can within 20 minutes and keeping track of how many rounds you do. So make sure to start a timer and to have a paper and pencil near by to mark a line for each round you complete! Do the best you can and takes as many breaks as needed (you keep the timer going during your breaks). Just use proper form, push yourself and do the best you can!
10 lunges (5 each leg and no weight)
15 squats (no weight)
20 sit-ups on a stability ball (or on the ground if you don’t have a stability ball)
*** So again, you’ll be doing 10 lunges, 15 squats and 20 sit-ups on a stability ball and then repeating this series over and over as many times as you can within 20 minutes. Take breaks as needed, but push yourself and keep track of the rounds you complete!
tuesday - day 2 (hiit cardio) warm-up 30 seconds jumping jacks 30 seconds high knees 30 seconds butt kickers Repeat 2 more times through and you’re all warmed up!
main workout
10 minutes of high intensity interval training (hiit) cardio Sprint on a treadmill, elliptical, bike or stairs at your home for 30 seconds, followed by 30 seconds of rest (either walking or standing in place). Repeat this pattern until the full 10 minutes is complete. Then…
5 minutes of jump rope 30 seconds of a fast paced jump rope followed by 30 seconds of a slow paced jump rope or rest in place if needed. Repeat this interval for a total of 5 minutes total.
10 minutes of hiit cardio Sprint on a treadmill, elliptical, bike or stairs at your home for 30 seconds, followed by 30 seconds of rest (either walking or standing in place). Repeat this pattern until the full 10 minutes is complete
BIO-SYNERGY 60 DAY KETO CHALLENGE WORKOUTS
WORKOUTS WEEK 1-4 wednesday - day 3 (bi’s, tri’s and oblique’s) warm-up 30 seconds of jogging in place 5 dips on a chair or bench Hold Plank for 30 seconds Repeat this 2 more times and you’re all warmed up!
main workout This is a timed workout and should be compared week to week to show progress.
10 chin-ups, 10 dips, 9 chin-ups, 9 dips, 8 chin-ups, 8 dips ….Repeat this pattern all the way down to 1 rep of each. Then:
1 chin-ups, 1 dips, 2 chin-ups, 2 dips, 3 chin-ups, 3 dips ….Repeat this pattern all the way back up to 10 reps of each.
thursday - day 4 (cardio & shoulders) warm-up 1 min. jumping jacks. 10 military dumbbell presses (with light weight) 10 pushups
main workout Get on a treadmill, elliptical, bike, stair stepper or stairs at your own home and go at a moderate to fast pace for 30 minutes. Every TWO (2) minutes you’ll stop and do 20 military dumbbell presses and 20 dumbbell side raises with a weight you feel comfortable with. Then continue with the stairs until the full 30 minutes is complete.
fast pace 30 mintues cardio
20 military dumbbell presses
20 dumbbell side raises
fast pace 30 mintues cardio
BIO-SYNERGY 60 DAY KETO CHALLENGE WORKOUTS
WORKOUTS WEEK 1-4 friday - day 5 (chest & back) warm-up 30 seconds of jogging in place or jumping jacks 5 toy soldier kicks (on each leg so a total of 10) Repeat this 2 more times and you’re all warmed up!
main workout You’ll be doing this entire series listed below a total of 3 times. You’ll start your timer and see how long it takes you to complete the entire workouts. You’re just doing the best you can and take breaks as needed (leaving the timer going). We’ll compare your week-to-week times.
3 rounds for time***
15 bent over rows with dumbbells (both hands at the same time)
20 narrow grip push-ups (again. Go to your knees if you have to)
20 wide grip push-ups (go to your knees if you have to)
15 burpee
15 back rows or cable rows with fitness bands or cable
10 mountain climber
Go through each item back to back and then start again and keep going until you’ve completed 3 rounds.
day 6 and 7 are rest days, but feel free to do something active with your family on these days.
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BIO-SYNERGY 60 DAY KETO CHALLENGE WORKOUTS
DAY KETO
CHALLENGE WORKOUTS
WORKOUTS
WEEK 5-8
BIO-SYNERGY 60 DAY KETO CHALLENGE WORKOUTS
WORKOUTS WEEK 5-8 You should’ve already completed weeks 1-4 and hopefully you saw some good progress week to week. Now it’s time for phase 2. Here are your workouts for weeks 5-8! Remember that week 5 will be your baseline week and every week after that compare your workouts week to week to track your progress. So make sure and record you times, reps/rounds, etc.
monday - day 1 (full body) warm-up 30 seconds of jogging in place or jumping jacks 5 pushups 5 squats 20 second hold from pull-up bar Repeat this 2 more times and you’re all warmed up!
main workout This is a timed workout that will be done for 2 total sets. It consists of the following exercises:
set #1:
50 pullups
50 pushups
10 burpees
40 dumbbell military press (you pick the weight)
10 burpees
30 goblet squats (dumbbell held on chest)
30 knee to chest tuck jumps
10 burpees
40 situps
go straight into set #2:
50 pullups
50 pushups
10 burpees
40 dumbbell military press (you pick the weight)
10 burpees
30 goblet squats (dumbbell held on chest)
30 knee to chest tuck jumps
10 burpees
40 situps
When you’re done, take note of your time. We will be revisiting this workout next Monday to compare times each week.
BIO-SYNERGY 60 DAY KETO CHALLENGE WORKOUTS
WORKOUTS WEEK 5-8 tuesday - day 2 (tabata cardio and core) warm-up 30 seconds jumping jacks 30 seconds high knees 30 seconds butt kickers Repeat 2 more times through and you’re all warmed up!
main workout
5 minutes of tabata jump-rope -20 second jump rope sprints. 10 second slow recovery -Repeat this interval for a total of 5 minutes -Rest 60 seconds after the 5 minutes
5 minutes of tabata high knees -20 second high knee sprints. 10 second slow recovery -Repeat this interval for a total of 5 minutes -Rest 60 seconds after the 5 minutes
5 minutes of tabata mountain climbers -20 second fast pace. 10 second recovery -Repeat this interval for a total of 5 minutes -Rest 60 seconds after the 5 minutes
5 minutes of tabata workout on the stairs (every other stair) -20 second sprint on treadmill, bike, elliptical, stair stepper or stairs at home. 10 second slow recovery -Repeat this interval for a total of 5 minutes -Rest 60 seconds after the 5 minutes
Finish with 4 sets of plank for 60 seconds each set. 30 second rest in between sets.
wednesday - day 3 (bi’s & tri’s) warm-up 30 seconds of jogging in place 5 dips on a chair or bench 20 second hold from pull-up bar Repeat this 2 more times and you’re all warmed up!
main workout This is a 15 min AMRAP (As Many Reps as Possible). Your total amount of reps completed will be scored at the end of the 15 minutes
dips As many reps as you can of dips with a weight on your lap (go until failure)
chin-ups As many reps as you can of chin-ups (go until failure)
15 tricep extensions 15 reps of behind the neck tricep dumbbell extensions
15 hammer curls 15 reps of dumbbell hammer curls
Once you complete this sequence start over at the beginning and continue through the workout until the 15 minutes is complete. Then add up all the reps completed and that total will be compared to next weeks score
BIO-SYNERGY 60 DAY KETO CHALLENGE WORKOUTS
WORKOUTS WEEK 5-8 thursday - day 4 (tabata cardio and core) warm-up 1 min. jumping jacks. 10 military dumbbell presses (with light weight) 10 pushups
main workout
5 minutes of tabata wall jumps - 20 second side to side jumps. 10 second slow recovery - Repeat this interval for a total of 5 minutes - Rest 60 seconds after the 5 minutes
5 minutes of tabata hand step-ups with plank -20 second fast pace. 10 second slow recovery -Repeat this interval for a total of 5 minutes -Rest 60 seconds after the 5 minutes
5 minutes of tabata knee-to-chest jumps -20 second fast pace. 10 second recovery -Repeat this interval for a total of 5 minutes -Rest 60 seconds after the 5 minutes
5 minutes of tabata burpees -20 seconds of burpees. 10 second recovery -Repeat this interval for a total of 5 minutes -Rest 60 seconds after the 5 minutes
Finish with 4 sets of plank for 60 seconds each set. 30 second rest in between sets.
friday - day 5 (full body) warm-up 30 seconds of jogging in place or jumping jacks 5 pushups 5 squats 20 second hold from pull-up bar Repeat this 2 more times and you’re all warmed up!
main workout This is a timed workout that will be done for 2 total sets. It consists of the following exercises:
set #1:
50 dumbbell military press
40 jumping squats
30 hanging leg raises
20 jumping lunges (10 each leg)
10 heavy dumbbell thrusters (front squat to a push press)
BIO-SYNERGY 60 DAY KETO CHALLENGE WORKOUTS
WORKOUTS WEEK 5-8 go straight into set #2:
50 side dumbbell raises
40 second wall sits (with weight on lap)
30 pushups with a pulse at the bottom
20 jumping pull-ups
10 heavy dumbbell thrusters
When you’re done, take note of your time. We will be revisiting this workout next Friday to compare times each week.
day 6 and 7 are rest days, but feel free to do something active with your family on these days.
