Keto X1

Complete Keto Training Camp

Day 3

Equipment:

  • Dumbbells
  • Bench or Chair

Rest Time:

Keep rest time to a minimum. Only enough to track your weight/reps, and to change weights. You do get 1 minute rest after the first complete circuit.


  • Instructions
  • Tips

Tips


In these first 4 weeks, you are going to be laying the foundation from which all future workouts and challenges will be built off of. Take every workout and every exercise seriously and apply maximum intensity! Don't confuse workout length for intensity. Remember you can workout hard or you can workout long...but you can't do both! Use weights that push you to failure for each prescribed rep range and begin mastering some of the unique movements and you will be well on your way to an amazing body, as you move into the weeks ahead. It's time to get to work.

Lower Body & Core

1

DB Squat

Sets: 2

Reps: 12 RM (To Failure)


To perform the dumbbell squat, hold a pair of dumbbells at your sides (to take the loading stress off the spine). Squat no lower than 90 degrees, or until your thighs are parallel to the ground, to protect the knees and back. Power up by simultaneously contracting the quads and moving the hips forward until just short of lockout position.

2

Dumbbell Side Lunge

Sets: 2

Reps: 12 RM (To Failure)


To perform the DB Side Lunge, hold a pair of fairly light dumbbells at your sides. Begin by stepping out to your right side and shifting your weight over the right foot as you descend into the lunge. Touch the dumbbells to the inside and outside of the foot. Push back to the starting position and repeat the lunge, this time to the left. Complete in alternating fashion.

3

Hip Bucks

Sets: 2

Reps: (To Failure)


To perform the Hip Bucks, choose a surface that is stable and approximately 18-24 inches in height. Lie on your back and place your heels on the platform. With hands out to your sides, push through your heels and squeeze your glutes until your hips are in a straight line with your trunk. Lower slowly.

4

​Heels to the Heavens

Sets: 2

Reps: (To Failure)


To perform the Heels to the Heavens exercise, begin by lying on your back on a padded mat and position your arms out to your sides and your legs in the air at about 60 degrees. From here, activate the lower abdominals and lift the legs until they are perpendicular to the ground. Once there, lift the pelvis off the floor and press the feet straight up towards the sky. Always remember to try and control the lowering of the pelvis back down to the floor. That part is key. Lower the legs to the 60 degree starting position and repeat. Try to minimize the amount of involvement of the hands pushing in this exercise.