Real quick, each day I'll list various workouts. From Outdoor workouts to one's done in a gym, even to things you can do at home. Don't think you have to do all of them. These are only options. I generally do the Outdoor Workout in the early morning and the Strength Training at lunch. This works for me. Now you need to find a schedule that will work for you.
Outdoor Fitness Workout
Today we focused on the lower body. Started out with half mile warm-up to get the blood flowing.
- 50 Jumping Jacks
- 200 Meter run
- 20 DB Squats
- 20 Alternating Step-ups
- 20 Lunges
- 400 M run
- repeat 3 sets of 20
- 600 M run
- repeat
- 800 M run
- repeat
- 600 M run
- repeat
- 400 M run
- repeat
- 200 M run
- 5 minutes of AB work
- 10 minutes of stretching
Strength Training Workout
Today's workout will again be similar to last weeks. We'll be hitting Chest/Shoulder/Triceps. I want to get you in the habit of moving quickly from exercise to exercise. Be sure to hit it hard for 2 Sets of 10. I believe in "Quality over Quantity!"
- Barbell Bench Press
- Seated Overhead Press
- DB Incline Press
- Standing DB Arnold Presses
- Triceps Pressdown
- Cable Flyes
- Cable Rear Deltoids Cross-overs
- Parallel Bar Dips
- Front Raises
- Close-grip Bench Press
- DB Kick backs
- Weighted Sit-ups
- Hanging Knee Raises
If you have time, try to cool down for 5-10 min., followed by some light stretching.
Gut Check Workout
I'll start posting these workouts Mon, Wed & Fri. They're an added little bonus to really give ya a kick in the rear. Have fun with them. Try to time the Gut Check and let me know how it goes.
Have a great day and an awesome workout! Keep me posted on your progress!
No comments:
Post a Comment