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"The Routine" - Session 3


Fitness for the Body, Mind, & Soul
GET READY FOR SESSION 3!
Below you will find everything you need to complete each exercise in this session. Each has a video of how to complete the exercise correctly. We do not want injuries! At the bottom of the page you will find a downloadable tracking form for this session so you can start tracking results today!
Everyone's level of physicality will vary so you must begin slowly ensuring you do not become discouraged!  Each exercise requires a certain number of sets (number of times you complete the exercise).  Please use the chart to your left on  EVERY exercise to ensure your success.
The Clow Experience - Set Chart
​  "Session 3"
  • Beginners - 1 set*
  • Intermediate - 2 sets*
  • Advanced - 3 sets*
  • Super Human - 4 sets*
2.  Dumbell Row

​Depending on your own athletic ability complete as many sets as required in the chart above. 
(Remember the number of repetitions for every set may vary. Complete as many rows as you can until you reach muscle exhaustion. That is considered one full set. That could be 2 for you, or possibly 50. Complete as many as you can until you reach muscle exhaustion, again that is considered one set.)rows


Modify to your current ability...
Maybe your current physical ability will not allow you to complete the row with one leg on a chair!  That's fine!  We want progression, so start with both feet on the ground, back slightly bent while one arm support you on the back of the chair.  The point is to have fun with it and keep progressing forward!
This video shows good form and just how effective this exercise can be..
3.  Weighted Reverse Lunge

​Depending on your own athletic ability complete as many sets as required in the chart above. 
(Remember the number of repetitions for every set may vary. Complete as many reverse lunges as you can until you reach muscle exhaustion. That is considered one full set. That could be 2 for you, or possibly 50. Complete as many as you can until you reach muscle exhaustion, again that is considered one set.)


Modify to your current ability...
​Maybe your current athletic ability prevents you from completing the lunge with any weight.  Try using no weight.  You can even brace yourself with a chair and do as much as you can.  We want progression, so start light and track your progress.  The point is to have fun with it and keep progressing forward!    
This video shows the lunge with no weight.  If your using your dumbbells simply hold them in each hand by your sides as you complete the lunge.
4.  Cross Body Crunch

​Depending on your own athletic ability complete as many sets as required in the chart above. 
(Remember the number of repetitions for every set may vary. Complete as many cross body crunches as you can until you reach muscle exhaustion. That is considered one full set. That could be 2 for you, or possibly 50. Complete as many as you can until you reach muscle exhaustion, again that is considered one set.)


Modify to your current ability...
​Maybe your current physical ability will not allow you to complete very many cross body crunches. That's fine! We want progression​, so start light and track your progress. The point is to have fun with it and keep progressing forward!  
For even further resistance, plate weights can be held behind the head as you complete this exercise. If you are using weights, track your progression!
5.  Free Weight Squat

​Depending on your own athletic ability complete as many sets as required in the chart above. 
(Remember the number of repetitions for every set may vary.  Complete as many squats as you can until you reach muscle exhaustion. That is considered one full set. That could be 2 for you, or possibly 50. Complete as many as you can until you reach muscle exhaustion, again that is considered one set.)


Modify to your current ability...
​Maybe your current physical ability will not allow you to complete this exercise with any weight. That's fine! We want progression​, so squat as far as you can until you progress to the point a free weight can be used.  
The squat may also be completed by holding just one free weight, at chest level and completing the range of motion. 
​Depending on your own athletic ability complete as many sets as required in the chart above. 
(Remember the number of repetitions for every set may vary. Complete as many pushups as you can until you reach muscle exhaustion. That is considered one full set. That could be 2 for you, or possibly 50. Complete as many as you can until you reach muscle exhaustion, again that is considered one full set.)


1.  Pushups
Modify to your current ability...
Maybe your current physical ability will not allow you to complete a full pushup off the floor. If that is the case you can complete the push-ups either with your knees on the floor (modified pushup) or by doing a standing wall pushup.  We want progression so you may start with wall pushups, move on to modified pushups and then finally full blown pushups off the training bar! The point is to have fun with it and keep progressing forward!
For beginners the video to the right shows a great progression program that you can apply.  It also shows you the correct form to prevent injury.
*IMPORTANT PLEASE NOTE THE NUMBER OF SETS HAS CHANGED FOR SESSION 3 - SEE CHART ABOVE
Session 3 is different as we take the best of both Sessions 2 & 3 and combine them with a lower number of sets to complete.  We want to maximize the use of all muscles as you complete this session as quickly as possible.  
6. Tricep Extensions 

​Depending on your own athletic ability complete as many sets as required in the chart above. 
(Remember the number of repetitions for every set may vary. Complete as many tricep extensions as you can until you reach muscle exhaustion. That is considered one full set. That could be 2 for you, or possibly 50. Complete as many as you can until you reach muscle exhaustion, again that is considered one set.)icep extensions


Modify to your current ability...
Maybe your current physical ability or ceiling height will not allow you to complete a standing extension.  That's fine!  We want progression, so start by sitting and using a lighter weight.  The point is to have fun with it and keep progressing forward!    
This video shows the proper form.   Again this can also be completed while sitting.    
8.  Russian Twist

​Maybe your current physical ability will not allow you to complete this while laying. That's fine!  Simply position your back against a wall and begin to place your dumbbell on either side of you. We want progression​, so have a seat against a wall and do your best. The point is to have fun with it and keep progressing forward!
​Depending on your own athletic ability complete as many sets as required in the chart above. 
(Remember the number of repetitions for every set may vary.  Complete as many Russian twists as you can until you reach muscle exhaustion. That is considered one full set. That could be 2 for you, or possibly 50. Complete as many as you can until you reach muscle exhaustion, again that is considered one set.)


Modify to your current ability...
Most beginners will only be able to raise the shoulders slightly off the ground.  Also feet may remain flat on the ground to begin.  
9.  Deep Stretch

This cool down stretch is extremely important.  Again remember that a stretched muscle is 30% more effective than an unstretched one.  So to maximize your metabolism and to cool down from the calisthenics and resistance training you just completed a deep stretch is a must! 

Feel free to complete your optional exercise before or after this stretch.  I usually complete rounds on a punching bag prior to my stretch.  (My optional comes before this stretch.) 



Modify to your current ability...
This type of stretching is important for the end of this session.  Feel free to modify any of the stretches to meet your current ability.  Do as much as you can but really focus on enjoying yourself.  It should not hurt.  
This is an excellent routine and the one I follow personally with a few of my own favorites.
Exercise 10 is an OPTIONAL EXERCISE! - Choose any exercise you would like...
Remember to keep it fun.  Any exercise is fine.  This is your time to focus on those areas you want.  A little cardio never hurts!  Even finish with additional stretching, it's up to you.
The video to the right is just an example!  It's fun!   Again this is whatever you want to try or focus on.
Thats IT!  You have now completed Session 3 of "The Clow Experience"...
FUELING YOUR BODY RIGHT!
​Click the file to the right to Download the Session 3 Tracking Form
This is just the beginning.  As you maintain your calorie journal, hit your daily calorie deficit, we are dramatically increasing your metabolism for days on end as you complete all three sessions of "The Routine".  The next step is learning about what is happening inside your body with the different foods you use to fuel it.  Making smart healthy choices that will last for a lifetime and ensure the weight you're about to shed, never comes back! 
Fuel Your Body Right!
DO IT NOW
​Depending on your own athletic ability complete as many sets as required in the chart above. 
(Remember the number of repetitions for every set may vary. Complete as many military presses as you can until you reach muscle exhaustion. That is considered one full set. That could be 2 for you, or possibly 50. Complete as many as you can until you reach muscle exhaustion.)


Modify to your current ability...
Maybe your current physical ability limits the use of a dumbell immediately.  If that is the case you can complete the military press with no weight.   We want progression So start slow, have fun and progress! 
The video to the right shows the proper form for the press which can also be completed while standing.
7. Military Press