PREVIEW AND INFO ABOUT THIS CALENDAR HERE
Meal planner and guide release on May 2nd !
Instructions:
Make sure to:
download the workout calendar PDF below in the attachment of this post! This calendar is interactive! It will allow you to click the day of your workout and access it directly!
So how does it work:
1. First, download the Workout Calendar PDF in the attachments of this post (the digital version is clickable and the links will directly lead you to your workouts, and printing it is also a good way to motivate yourself by checking the days that were done)
2. Make sure you have your mat, a towel and a water bottle to stay hydrated. Other equipment and weights are optional.
And that's it! You have to do the workouts of the day a certain amount of time indicated within the calendar ! Also make sure to choose your intensity level each day ! ⚡ (You can do both voltage level if you're wild but they are meant to be chosen one or the other hehe)
EXAMPLES FOR BETTER UNDERSTANDING:
For example, this box indicates the 2 voltage choices of Day 2, no matter which one you'll choose, It will take 24 mins to complete this workout day (circled in yellow).
Then, circled in purple is the workout on low voltage level which you'll have to repeat 3 times to complete.
In the same pattern, circled in green, is the workout on high voltage level, if you choose this one, you will also have to repeat it 3 times.
In the example above, circled in green is the high voltage workout day, and in purple the low voltage day. The 2 of them have different durations and repetition levels. To complete the high voltage you will have to repeat the Cardio video once and the upper body core twice !
As always let me know your thoughts about this one and really helps me create something that is rated for what you want with an end goal pushing you towards your own personal goals.
So grab that mat and let's get that onboarding done!
Workout descriptions:
⚡ This month Seth Lowell leads you through the C.I.S.R.T. (Criminal Investigation Special Response Team) onboarding program. Your mission? To complete progressively harder Training Courses categorized as:
🥊 Combat (High-intensity training)
Support (Fullbody)
⚡⚡⚡
Criss Cross Jack
Lunge front kick (L-R)
Plank walks
Power slams (tippie toe on stand)
Blast off push up
Euro step (lateral jump slam)
Power skip Alt.
⚡
Criss Cross Walk
Lunge front knee drive (L-R)
Inchworm
Power slams
Blast off push up on knees
Euro walk
Skip walk Alt.
Offensive (Kickboxing inspired) - from previous series train with Sylus
Endurance (Cardio) (6min)
⚡⚡⚡
Standing Crossover to knee to elbow
Scissors jump
Squat step back
Plyo side squat jump
Push-Up to Down Dog
Jumping Plyo sprinter Alt.
⚡
knee to elbow
Scissors walk
Squat step back
Plyo side squat
Push-Up to Down Dog
Plyo sprinter
Focused Defense (mobility) - from previous series
Disorder (Flow workout) - from previous series train with Rafayel
🧠 Knowledge Theory (Focused/core control, balance) (9min)
⚡⚡⚡
Bird Dog Hold (switch midway)
Plank climber
Single leg bicycle (L-R)
Down dog to crunch (L-R)
Side Plank Reach Through (L-R)
Dead bug hold (switch midway)
⚡
Bird Dog Hold (switch midway)
High Plank climber
Single leg bicycle (L-R)
Cross Crawls Alt.
Side Plank Reach Through (L-R)
Dead bug hold (switch midway)
🧩 Tactical (Agility, coordination) (7min)
Skater Hops (Alt Tap Floor)
Bear Crawl Forward & Back
Step-Back + Knee Drive (L)
Step-Back + Knee Drive (R)
Heisman Drill
Cross Crawls Alt.
Plank Shoulder Tap + Opposite Toe Tap Alt.
“Your mission, your rules. Select your Voltage Level based on how your body feels. Whether you’re in stealth mode or high alert, respect your limits—it's what keeps Investigators in the game long-term.”
''Voltage Levels''
⚡ Low (Low intensity)
⚡⚡⚡ High (High intensity)
Which means that within the same day, 2 levels of difficulty will be available in the Seth series and for other workouts where it's necessary, multiple options will be offered for you to choose !