This is is the first 6-week program I wrote for myself. Use it as inspiration!
| Monday | Wednesday | Friday | Your Results / Notes |
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Week 1 - Monday Objective & Workout Objective: Todayʼs workout is where it all began. This is a full Body Cardio workout with the goal of burning 200–300 calories. The difficulty for this one is easy. The workout is complete once youʼve done 100 Reps of the movement. Workout: Movement: Burpees Game: Rocket League Interval: 3 Burpees every time the Opponent Scores a Goal Loss Penalty: None Target Reps: 100 Weight: Body Weight Easier Alternative: Jumping Jacks Harder Alternative: Devil Press Approximate Duration: 1–1.5 Hours |
Week 1 - Wednesday Objective & Workout Objective: Today weʼre continuing the simple but effective approach with pushups focusing on upper body work. The difficulty for this one is easy. Aim for between 1 and 1.5 hours and 200–300 Calories burned. Workout: Movement: Pushups Game: Rocket League Interval: 3 Pushups every time the Opponent Scores a Goal Loss Penalty: None Target Reps: 100 Weight: Body Weight Easier Alternative: Knee Pushups Harder Alternative: Man Maker Approximate Duration: 1–1.5 Hour |
Week 1 - Friday Objective & Workout Objective: Welcome to Full Body Friday. Weʼre going back to the burpee but weʼre upping the difficulty to moderate. This time youʼre doing burpees no matter who scores. Target is 500+ Calories burned. Workout: Movement: Burpee Game: Rocket League Interval: 3 Burpees for every goal Loss Penalty: None Target Reps: 100 Weight: Body Weight Easier Alternative: Jumping Jacks Harder Alternative: 5 Burpees per goal Approximate Duration: 1–1.5 Hours |
Week 1 - Your Results / Notes |
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Week 2 - Monday Objective & Workout Objective: Our workoutʼs moving forward will start with a lower body movement on Monday because I like to start the week with lower body work. The difficulty is moderate. Choose a weight that you are comfortable moving 100 times. Donʼt push the weight unless youʼre ready for an added challenge. The workout is complete once youʼve done 100 Reps of the movement. Workout: Movement: Squat Game: Rocket League Interval: 3 Squats for every goal Loss Penalty: None Target Reps: 100 Weight: 135# Easier Alternative: Body Weight Squats Harder Alternative: +++ Weight Approximate Duration: 1–1.5 Hours |
Week 2 - Wednesday Objective & Workout Objective: Wednesday are upper body workouts. Today weʼre doing the press and Iʼm introducing you to the Loss Penalty. Every time you lose a match you have to do this additional movement. Loss penalties DO NOT count toward the target reps. This is going to spice up the workout and give you an added incentive to win your matches. Difficulty is moderate. Workout: Movement: Press Game: Rocket League Interval: 5 Presses for every goal Loss Penalty: 20 Pushups Target Reps: 150 Weight: 35# Dumbbells Easier Alternative: -- Weight Harder Alternative: +++ Weight Approximate Duration: 1–1.5 Hours |
Week 2 - Friday Objective & Workout Objective: Weʼre back to Burpees today with a loss penalty of Kettlebell Swings. Weʼre increasing the difficulty again with this one. Make sure you pick a Kettlebell weight youʼre comfortable with but is challenging. Loss penalties DO NOT count toward the target reps. Difficulty is Hard. Win those games otherwise youʼre in for a spicy ride. Calories burned should be 500+ Workout: Movement: Burpees Game: Rocket League Interval: 3 Burpees for every goal Loss Penalty: 30 Kettlebell Swings at 70# Target Reps: 100 Weight: 70# KB Easier Alternative: Jumping Jacks / Lower weight KB Harder Alternative: 5 Burpees per goal Approximate Duration: 1–1.5 Hours |
Week 2 - Your Results / Notes |
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Week 3 - Monday Objective & Workout Objective: I love deadlifts. Today weʼre switching up the game and, once again, focusing on lower body. Make sure you warm up first! Being warm is so important with heavy deadlifts. Calories burned should be 200–300+. Workout: Movement: Deadlifts Game: Counter Strike Interval: 3 deadlifts for every Death Loss Penalty: None Target Reps: 100 Weight: 225# Easier Alternative: Lower Weight Harder Alternative: Ascending Rep Scheme (EXTREME). 1 death = 1 Rep, 2 deaths = 2 Reps, 3 deaths = 3 reps. Please lower the weight if you do this one. Approximate Duration: 1–1.5 Hours Grizzʼs Results: I did the Ascending Reps Scheme and died 17 times in a match which meant I did 153 reps in a single game. |
Week 3 - Wednesday Objective & Workout Objective: I want to do another round of presses and pushups for our Upper Body Day. Letʼs go! Workout: Movement: Push Press Game: Rocket League Interval: 5 Presses for every goal Loss Penalty: 20 Pushups Target Reps: 150 Weight: 35# Dumbells Easier Alternative: -- Weight Harder Alternative: +++ Weight Approximate Duration: 1–1.5 Hours |
Week 3 - Friday Objective & Workout Objective: Welcome back to Full Body Friday. Today we are introduced to the Devil Press. This is essentially a burpee with weights. Be warned, 5 for every death is Hard. Be prepared to move very fast or reduce the reps. Workout: Movement: Devil Press Game: Call of Duty - Search and Destroy Interval: 5 DPs for every Death Loss Penalty: None Target Reps: 100 Weight: 25# Dumbells Easier Alternative: -- Weight / Reps Harder Alternative: +++ Weight Approximate Duration: 1–1.5 Hours |
Week 3 - Your Results / Notes |
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Week 4 - Monday Objective & Workout Objective: With a front squat youʼre supporting the weight with your hands and collar bone so it requires a lower weight but itʼs also GREAT for training your core. Make sure you understand the movement before attempting them. Workout: Movement: Front Squat Game: Call of Duty Interval: 5 Squats for every goal Loss Penalty: None Target Reps: 100 Weight: 95# Easier Alternative: Body Weight Squats Harder Alternative: +++ Weight Approximate Duration: 1–1.5 Hours |
Week 4 - Wednesday Objective & Workout Objective: Welcome back to Upper Body Wednesday. Weʼre doing Bench Press today and itʼs going to be ascending Reps. This could get spicy depending how much I suck. Workout: Movement: Bench Press Game: Call of Duty Interval: Ascending Rep Scheme (EXTREME). 1 death = 1 Rep, 2 deaths = 2 Reps, 3 deaths = 3 reps. Loss Penalty: None Target Reps: 150 Weight: 135# Easier Alternative: -- Weight Harder Alternative: +++ Weight Approximate Duration: 1–1.5 Hours |
Week 4 - Friday Objective & Workout Objective: I always tell my teammates in game that Iʼm working out. It makes for some funny moments. Telling them Iʼm doing ball slams is by far the most awkward. Workout: Movement: Ball Slams Game: Rocket League Interval: 3 Slams for every goal Loss Penalty: 20 Pushups Target Reps: 150 Weight: 50# Ball Easier Alternative: -- Weight Harder Alternative: +++ Weight Approximate Duration: 1–1.5 Hours |
Week 4 - Your Results / Notes |
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Week 5 - Monday Objective & Workout Objective: Front Squats Again.... Let's go. Workout: Movement: Front Squat Game: Rocket League Interval: 3 Squats for every goal Loss Penalty: None Target Reps: 100 Weight: 95# Easier Alternative: Light Dumbbells or Body Weight Squats Harder Alternative: +++ Weight Approximate Duration: 1–1.5 Hours |
Week 5 - Wednesday Objective & Workout Objective: Inverted barbell rows look easy, and they are, in the beginning. These are great for the chest and back. Donʼt cheat the pull with hip thrusters. Workout: Movement: Inverted barbell rows Game: Rocket League Interval: 5 Pulls Loss Penalty: None Target Reps: 100 Weight: None Easier Alternative: Increase the angle of the pull (Youʼre more upright) Harder Alternative: Decrease the angle of the pull (Youʼre flatter) Approximate Duration: 1–1.5 Hours |
Week 5 - Friday Objective & Workout Objective: Weʼre closing out the 5th week with a movement called the man maker. These are compound movements that will spice up any workout. Youʼll probably only have time for 1 each time so the rep goal is much lighter. That doesnʼt mean this will be easy though. Workout: Movement: Man Maker Game: Rocket League Interval: 1 for every goal Loss Penalty: None Target Reps: 35 Reps Weight: 15# Dumbells Easier Alternative: -- Weight Harder Alternative: +++ Weight Approximate Duration: 1–1.5 Hours |
Week 5 - Your Results / Notes |
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Week 6 - Monday Objective & Workout Objective: Week 6 is a de-load week for us. That means weʼre going lighter after a hard 5 weeks. For lower body weʼre going to do body weight lunges. Note that weʼre back to only doing them when the opponent scores and the target is flexible between 25 and 50. Feel free to adjust as you see fit. Workout: Movement: Body Weight Lunges Game: Rocket League Interval: 3 lunges every time the Opponent Scores a Goal Loss Penalty: None Target Reps: 25–50 Weight: None Easier Alternative: Light Dumbbells or Body Weight Squats Harder Alternative: +++ Weight Approximate Duration: 0.5–1 hour |
Week 6 - Wednesday Objective & Workout Objective: Letʼs do some curls for the girls. Nothing too strenuous. Weʼre looking for a good pump in our Biceps for this. Workout: Movement: Dumbbell Curls Game: Rocket League Interval: 5 Curls every time the Opponent Scores a Goal Loss Penalty: None Target Reps: 50 Weight: 35# Easier Alternative: Less Weight Harder Alternative: More Weight Approximate Duration: 1–1.5 Hours |
Week 6 - Friday Objective & Workout Objective: Our final workout for this 6 week cycle is burpees but nice and easy. Workout: Movement: Dumbbell Curls Game: Rocket League Interval: 3 burpees every time the Opponent Scores a Goal Loss Penalty: None Target Reps: 50 Weight: None Easier Alternative: Less Weight Harder Alternative: More Weight Approximate Duration: 1–1.5 Hours |
Week 6 - Your Results / Notes |