For six straight weeks, you've been balancing your Rewired workouts with James Grage's weekly challenges, the unique nutrition plan, and—of course—life. You've been facing down one challenge after another over the last six weeks, but just in case you need an adrenaline boost, you'll get it in phase three of the Rewired Trainer.
As in phase two, you'll split three workouts per week (Monday, Wednesday, and Friday) into two sessions. One, to be performed in the morning or with at least a few hours between it and the other workout, is a brief three-round bout of high-intensity interval training. The second is similar to the arms routine you've been performing throughout phases one and two, but with some added overload techniques like pre-exhaust sets and dropsets.
You're probably wondering if the morning cardio session is to be performed fasted. The answer: You can, but you don't have to. Fasted high-intensity cardio is a tough assignment for many people, and your performance will most likely suffer to some degree. While some people nevertheless swear by it, we recommend eating breakfast first.
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The Thinker: Nutrition doesn't always have to be a science. This week, stick to whole foods without labels or packaging and don't worry about counting every macro.
The Provider: Most providers don't get nearly enough quality rest in their lives. Do what you can to get an extra hour of sleep every night.
The Socializer: Get systematic with your rest this week. Set a specific bedtime and adhere to it. Focus on quality rest and your body will reward you.
The Feeler: The Rewired nutrition plan follows a 90/10 clean-to-cheat ratio. This week, stick to one food for your 10% indulgence and track it precisely.
Morning: HIIT Cardio Circuit (3 rounds)
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