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Expert on strength training Sagi Kalev offers you an effective program to strengthen and build up muscles at home. Complex A Week of Hard Labor consists of five video lessons that will make your body strong, ripped and fit.
Israeli bodybuilder Sagi Kalev, a well known fitness lovers program Body Beast, brought back five grueling strength training for the whole body. A Week of Hard Labor(“Week of hard work”) is one of the most complex series of home workouts where you have to work on developing your muscles.
Despite the name, it is not necessary to perform this complex only during the week. Repeat the cycle of five training sessions as many times as you need to achieve the result.
Program description A Week of Hard Labor
The program is A Week of Hard Labor are perfect for men who want to do strength training at home and looking for a desktop program. Most home video is designed for weight loss and getting rid of excess weight, therefore, each of the power complex in a special account. By the way, if you want to stay not only sports, but also a stylish man, always make sure about buying accessories. In particular, look trendy men’s bags for everyday and formal style: bolinni.in.ua/sumki-muzhskie
However, this program from Sagi Kalev and fit girls. And not only for those who want to work on muscle mass, but also those who just want to pull up a little body and improve muscle tone.
To fit workouts A Week of Hard Labor:
- For those who want to strengthen muscles and work on muscles
- For those who want to burn fat and improve body
- Those looking for high quality strength training at home
- For those who want to develop strength and build relief, muscular body
- Those who completed the program Body Beast and want to continue to do strength training with Sagi Kalev
General program features A Week of Hard Labor:
- The complex consists of four videos for 40-45 minutes + video for bark for 30 minutes
- The program power, so you’ll need dumbbells of medium and heavy weight
- The video is designed to the level of training is above average, the stated program level Intermediate-Advanced
- The complex is designed specifically for muscle development and muscle growth
- Workout suitable for both men and women
In the program A Week of Hard Labor came in 5 strength training:
- Day 1: Chest & Back (45 minutes). Exercise for the muscles of the chest and back. Equipment: dumbbells, bar, bench.
- Day 2: Legs (45 minutes). Workout for leg muscles. Equipment: dumbbell, bench.
- Day 3: Core (30 minutes). Training for the crust. Equipment: dumbbells, chin-up bar.
- Day 4: Shoulders & Arms (43 minutes). Exercise for the muscles of the shoulders and arms. Equipment: dumbbell, bench.
- Day 5: Total Body (44 minutes). training for the whole body. Equipment: dumbbells, chin-up bar.
If you do not plan to run the entire program can take individual workout depending on your workout regimen and specific goals. For example, Legs, Core or Total Body is suitable for everyone who wants to work on the quality of the body and get rid of problem areas.
For workouts at home we recommend viewing the following article:
- TABATA workout: 10 sets of exercises for weight loss
- Top 20 best exercises for slim arms
- Running in the morning: use and efficiency and the basic rules
- Strength training for women: the plan + exercises
- Exercise bike: the pros and cons, effectiveness for slimming
- The attacks: why we need a + 20 options
- Everything about crossfit: the good, the danger, exercises
- How to reduce the waist: tips & exercises
The inventory and structure of the program And Week of Hard Labor
Complex A Week of Hard Labor includes 5 workouts that you have to distribute during the week. Accordingly, you will do 5 times a week, 2 days allocated for rest. You can do a weekend, for example, Wednesday and Sunday, or Saturday and Sundayor Wednesday and Saturday – all options at your discretion.
If you want to work on developing their muscles, then follow these five exercises at least 4-6 weeks until you reach the desired result. Try not to simply repeat the exercise and increase the weight of the dumbbells as you increase muscle strength.
For A Week of Hard Labor, you will need additional equipment, as follows:
- A few pairs of dumbbells
- The horizontal bar (you can use a tube expander to mount on the door)
- Sports bench (you can use a fitball)
What weight of dumbbells to use? Focus on your strength and capabilities. Team Beachbody recommends the use of multiple pairs of dumbbells from 2 to 22 kg. For starters, you can cook 3 pairs of dumbbells of different weights: lightweight (1.5 to 3 kg), medium (4 to 9 kg)and heavy (over 10 kg). This minimum value. As you complete training and their own progress you can adjust the weight of dumbbells based on their capabilities. If you experienced involved in, then take the dumbbells usedonlesego weight.
A set of heavy dumbbells is essential if you want to build muscle and make body relief at home. Sagi Kalev offers sets of exercises that consist of small number of repetition, so training with light weights does not make sense. Weight dumbbells take based on the fact that the latest iteration in the approach should be performed at maximum effort. Of course, if your goal is muscle strengthening and easy tone, for training under the program will be enough dumbbells to 10 lbs.
Review of A Week of Hard Labor:
Review of Chest & Back:
Opinion about Total Body:
If you are not yet ready for highly intensive athletic activity and are looking for a more traditional workout, pay attention to the power of video from HASfit.