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Cardio:45 min nice easy recovery walk or jog after yesterday's sprints
Strength: Today is a rest day from your weights, we will be back at it tomorrow!
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Cardio: Find a track or soccer field that is marked. Run 120m or endline to endline. Your rest/recovery is an easy jog back to the starting line. As soon as you get to the endline, go again. Remember that you are suppose to be pushing yourself, but to go at your own pace. If you have never run before, you may need to start with power walking.
10x120m Strength: 4x through following all with your own bodyweight 30 squats 10 Push Ups 30 Crunches 10 Lateral lunges per leg 10 Squat jumps 15 Supermans 20 Dips 30 Bicycle Crunches per leg 1 minute rest and then Repeat Today is all about active recovery from the workouts you have been pushing through.
45-60 minutes of Elliptical, walking with hills, swimming, easy trail run, bike Good Work yesterday! Your legs should be tired so we are going to give them a little rest today.
Cardio: 30 minutes on an Elliptical, easy walk/jog, or bike ride Strength: 3x 12 Through the following... make sure you are using enough weight to challenge yourself. Chest Press Shoulder Press Seated Rows with a cable (at gym) or band (at home) Front Delt Raises Standing Bent over Row Lateral Delt Raises Tricep Kick Backs Cardio: Stairs
Walk/jog/run stairs for 30 minutes skipping a step the whole time. Strength: 2x through the following with a 1 min rest between sets 30 Squats 30 Starfish Crunches ( Lying on your back on the ground, arms and legs spread out like a starfish, bring opposite arm and leg up to meet in the middle, repeat other side.) 30 Reverse Lunges per leg 30 Toe Touch crunches 30 Lateral Lunges per leg 30 Seconds Plank 30 Sumo Squats 30 Seconds Side Plank per side 30 Calf Raises Make sure you use weights that challenge you. If you are just beginning please start with only your body weight and take breaks as neccessary. Hope you enjoyed your rest day yesterday! We are back at it today!
Cardio:45 minute walk or jog with hills Strength: 4x through the following and pick weights that you can finish all the reps but that challenge you by the last 5. 10-15 push ups 30 Kettle Bell or Weight Swings ( you can use a dumb bell the same way you would swing a kettlebell. View the video if you are not sure) 1 min Jump Rope or Jumping Jacks 1 minute Bicycle Crunches 20 shoulder Press 15 per leg walking lunges with a bicep curl 1 min Speed Skaters or Running in Place Rest 30sec-1min Repeat! Today's workout is all about being a kid again! Make the time today to go play soccer, wall ball, Kick ball, softball, basketball, hike, swim, ride your bike, etc for at least 60 minutes. Enjoy movement instead of suffering through it!
REMEMBER SWEAT IS YOUR FAT CRYING! Get in a hard workout today to start your weekend off right!
Please do the following exactly as it is listed or as best you can.... as long as you move you are doing something good for your body. 30 minutes of cardio your choice (I recommend 30 minutes on a treadmill at the highest incline or a hike with hills) 3x15 Step ups with weight 3-15lbs per hand 3x15 Curtsey Lunges qith weight 3-15lbs per hand 3x15 Skull Crushers for Triceps with 8-20lbs 3x15 Sumo Squats with 3-15lbs per hand 3x15 Bent Over Rows 3-20lbs per hand 3x20 Hamstring Ball Ball Curls 3x20 Crunches on the ball 3x15 Supermans 30 minutes of lighter Cardio Cardio: 30 minutes of running/jogging/speed walking on a flat surface
Strength: Please do each of the following exercises with your bodyweight or you can add weights if it isn't challenging enough. 4x through the following exercises! 1. Push up to a side plank 6-10 to each side ( remember you can do these from your knees if neccessary) 2. Straight Arm Plank with Knee to Elbow x 6-10 per side 3. Elbows to Knees with a kickout x20-30 ( lying on your back in table top position, bring your knees to your elbows, when your head goes back you extend your legs out straight) 4. Sumo Squats on Tip Toes x20 ( Go into a normal sumo squat position, but lift your heels off the ground, don't let your heels touch) 5. Hamstring Ball Curls with toes together/heels out x 20 ( Feet and calves on the ball with toes together and heels apart, lift hips off the ground, pull the ball towards you in one big pull, then kick it back out) 6. Jump rope or Mountain Climbers 30 sec-1 min ( if you need to modify the mountain climbers, do them on an elevated surface) 4x through following all with your own bodyweight
30 squats 10 Push Ups 30 Crunches 10 Lateral lunges per leg 10 Squat jumps 15 Supermans 20 Dips 30 Bicycle Crunches per leg 1 minute rest and then Repeat |
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