PoO PoW Workout, Week 1, Todays Workout, Wednesday, 04.08.10

Day Three

Today were focusing on core and body by doing insane sprints on the spot so i hope were all geared up for this and remember put all you got into this as tomorrow you get a rest day for people that are intermediate level and are still following this to getting into HIITs I'll be posting some more stuff up tomorrow you can choose follow if you don't want to rest.

Wednesday

5 Minute Warm-Up & Stretching
If you’re not sure on what to do for stretching and warming up then refer to my blog and YouTube channel as i'll be posting up what I do as good overall full body stretch and warm-up routine.

Try mix in some little jogging into your morning workout and about 25 - 50 jumping jacks

HIITs: 2 Sets of Running Sprints on the spot

30 Seconds Performance

60 Seconds Rest

30 Second Rest

Compound Exercises 2x Set: I recommend 10 reps for everyone and only 20 for more experience people and no resting between each sets

10 - 20 Pushups

10 - 20 Knee to Chest Seatups

10 - 20 Standard Low Knee Seatups

Once done repeat set one more time without rest.

1 Minute Rest

HIITs: 6 Sets of Running Sprints on the spot

30 Seconds Performance

30 Seconds Rest

Summary

If you have Gymboss Timer the setup is as follows:

2 Intervals

First interval 30 Seconds

Second interval 60 Seconds

Then 2 rounds of compound exercise routine

6 Intervals

First interval 30 Seconds

Second interval 30 Seconds

And if you don’t, don’t worry. Still follow the same intervals following which ever alternative time device you’re using to measure the time for each interval.

5 Minute Cool Down

This cool down is going to consist of some little jogging and shacking the body on the spot and then once body feels little less tense, stop. Next some slow deep breathing while standing,arms slightly out and pointing down to the floor, breathe in and out around 5 times or bit more till you feel little less little headed

Well done workout complete

Workout Time Summary: 26 Minutes (22 – 26 Minute Workout)

Try have a nice health but almost filling lunch and dinner today as your body has a lot of energy it needs to replace and muscle to rebuild.

Also don't forget to have 1.5Liters to 3Liters of water and stay away from fatty and high in calories foods and snacks, nutrition is one of the key factors to losing weight.