PoO PoW Workout, Week 1, Todays Workout, Tuesday, 03.08.10

Day Two

Today were gonna keep focusing on core body exercises but blend some lower body (leg) exercises in there today becuase tomorrow is going be a killer workout and once complete 'Day Four' shall be a rest day. Now today's workout routine as follows;

Tuesday

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 il be posting up what I do as good overall full body stretch and warm-up routine.

HIITs: 2 Jog Jabs Intervals (Jogging on the spot while doing alternating punching jabs, whilst jogging knees should be coming up to waist level)

30 Seconds Performance

60 Seconds Rest

HIITs: 2 Alternating Hook Punches

30 Seconds Performance

60 Seconds Rest

HIITs: 2 Running from Push-up Position (get into sprinting start position and when ready start, stay in the same position and start pumping those legs trying keep your upper body in correct position and stomach tense as possible).

30 Seconds Performance

60 Seconds Rest

HIITs: 2 Alternating Squats - Knee Lift Ups (This one is going to be very hard but do try as its part of the workout and believe me you will benefit from it - exercise is performed by doing a normal squat but when coming up don’t come up the whole way so still keeping pressure on legs if possible as you will get more out of the workout this way. When coming up from the squat life one knee up above and the opposite side elbow bend towards it so you’re crunching your mid-section, then repeat and alternate so working both sides of the body).

30 Seconds Performance

60 Seconds Rest

Summary
If you have Gymboss Timer the setup is as follows:

8 Intervals

First interval 30 Seconds

Second interval 60 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- Same as Monday’s

This cool down is going to consist of slow pace while deep breathing knee to chest sit-ups last for 1 minute, performed slowly breathe deeply in as the knees come inwards towards the chest and when releasing knees back out, release your breath slowly out at the same time. Once complete rest for 30 seconds while lying on the floor still breathing in deeply but not as deep. After 30 seconds move body into standard sit-up push again but this time lowering your knees a bit so your legs are little more out stretch. Now for another minute just slowly push up with your hands placed on your legs going up and down slowly both ways (important you go down just as slowly as you go up), again breathing in deeply as you go out and releasing as you go back down never letting your shoulders hit the ground. Once complete just rest for another 30 seconds, slowly get up and just breath and shack your body specially where you might feel a bit stiff while jogging on the spot slowly slowing down to walking pace then stop.

Well done workout complete

Workout Time Summary: 24 Minutes (20 – 25 Minute Workout)

For the rest of the day remember 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.