2023-11-15 17:00:05
You were supposed to get in shape for summer vacation, but you missed the boat.
So, you postponed it until September, but the start of the school year and its frantic pace has somewhat overwhelmed you.
Never mind, it will be for later and here we are, only Christmas is a month away and it may not be the best timing, your efforts will certainly be swallowed up by the holiday season…
So, you are rather counting on a return to business at the beginning of January, like 90% of the population…
Okay, let’s stop this little game there, there will never be a good time, so you might as well get started now!
There, right away, it’s perfect, the weather isn’t nice, the days are short, so much so that if you stick to your training routine, the sunny days will be a formality next to it!
If you remain regular and consistent in your approach, you will approach Christmas with full confidence and to help you, we have put together this little program which requires nothing or almost nothing, except a weighted vest.
You do not have any ? No problem, fill a backpack with old books while waiting to get one for Christmas.
Why a weighted vest?
Our choice
Why this kit:
Adjustable and ultra-compact weighted vest. Progressive ballast thanks to the different weights. Guarantees great freedom of movement. Suitable for all body types. Easily transportable.
Because it is a real compact home gym.
The weight is adjustable and you instantly have access to a range of exercises for the whole body.
30 Day Fitness Program with a Weighted Vest
Our program will consist of resistance sessions (weight training) for the upper and lower body.
Cardio will not be left out since we will also do more explosive “full body” sessions.
Recovery days will be active with rucking, if you don’t know it, you’ll love to hate it
On and on?
Day Activity Monday Lower body session Tuesday Rucking 1-2 km (to gradually increase) Wednesday Upper body session Thursday Rucking 1-2 km (to gradually increase) Friday Full body Saturday Rucking 2 km (to gradually increase) Sunday Rest
Upper body session
Here is the list of exercises that you will have to learn to master with your weighted vest (or your loaded backpack):
Start by understanding these movements with body weight, then gradually add weight, focusing on impeccable execution technique.
You have all the details of these exercises in our guide: 10 exercises with a weighted vest to strengthen your entire body in no time.
The session :
3 × 10-12 pikes, 3 × 6-10 weighted pull-ups, 3 × 15-20 bent over pull-ups, 3 × 10-12 dips, 3 × 15-20 bicep curls, 3 × 6-8 pancake push-ups, 3 × 30 seconds of weighted sheathing.
Lower body session
Here is the list of movements that will tickle your legs:
Glute bridge, Good morning, Bulgarian squats or lunges, Step up, Squats.
Same here, start by tackling these exercises at body weight, then gradually add weight, favoring impeccable execution technique.
You have all the details of these exercises in our guide: 10 exercises with a weighted vest to strengthen your entire body in no time.
The session :
Séance Full body
For the full body, I think this session will do the job perfectly, it is meant to be short and intense!
Put on your vest carefully and tighten it tightly so as not to be hampered in your movements.
Here is the program for this session:
Jumping jacks x 45 seconds, rest 15 seconds, Air squats x 45 seconds, rest 15 seconds, Push-ups x 45 seconds, rest 15 seconds, Forward lunges x 45 seconds, rest 15 seconds, Mountain climbers x 45 seconds, rest 15 seconds, Sway squats x 45 seconds, rest 15 seconds, Commando plank x 45 seconds, rest 15 seconds, Plank walk-outs x 45 seconds, rest 15 seconds, Burpees x 45 seconds, rest 15 seconds, Jumping jacks x 45 seconds, rest 15 seconds.
Here’s another one to vary your workouts!
Rucking on recovery days!
A recovery day doesn’t mean 24 hours of doing nothing!
Your weighted vest will not be put to rest, in any case, you will wear it for a rucking session.
Rucking simply means walking with a loaded backpack, it’s a military practice that is as tough as it looks!
The first week, make sure not to overdo it, you can try a first session with no more than 10% of your body weight, for 1-2 km.
Gradually, over the weeks, increase the distance (+500 m per session per week) and the weight used (+1-2 kg) during your walks.
Rucking is not necessarily comfortable, but it should not create pain, if this is the case, drop the load and work on strengthening your postural muscles first.
If you need further clarification, don’t hesitate to ask in the comments area!
Updated by Quentin on: 11/15/2023
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