Day Five
Hope everyone enjoyed there day four as it was rest day, ate health and got some decent sleep. I'm sure a lot of you are feeling a bit swore but not as much as you did in the first couple of days. That's a good sign because its showing your body is adjusting to the workouts.
Now today were going to do a mix set of body burning exercises involving working the legs and abs and then finishing off with some upper body as the next following day were going to work the upper body bit more. Remember this first week is just to get you adjusted into working out which branches out over to the whole body.
The following weeks are going get harder and separate upper and lower into different days to have a better impact although i believe in overall body workouts more there are benefits from separating your workouts specially for beginners.
Friday
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 blend some light jogging on the spot and jumping jacks into this morning workout as we hitting rite into a 30sec performance 30sec burning power set before the rest of the workout and you want to be properly ready for this as were still developing HIITs training into a small daily routine.***
HIITs: 2 Knee up Jogging on the spot (Knees above the waist if possible, you'll feel the impact on your abs as well as the legs)
30 Seconds Performance
30 Seconds Rest
HIITs: 2 Cross Alternating Cross Punching
30 Seconds Performance
30 Seconds Rest
HIITs: 2 Alternating Hook Punches
30 Seconds Performance
30 Seconds Rest
*Set Change* ---- No Resting Please ----
HIITs: 4 Cross body punching, alternating leg lifting Fast Ab Crunches
20 Seconds Performance
10 Seconds Rest
*Set Change* ---- No Resting Please ----
HIITs: 2 Jump Frog (From push up position jump both legs in and out from the chest area).
20 Seconds Performance
10 Seconds Rest
HIITs: 4 Side Leg lifts (starting from the left and alternating to the right after each interval so in the end you should have done 2 sets on the left and 2 on the right).
20 Seconds Performance
10 Seconds Rest
Standard: 2x Hindu Pushups Complete, Reps 5 - 10
Standard: 1x Standard Pushups, 5 - 10 - 1x Low Mini Standard Pushups 5-10
Summary
If you have Gymboss Timer the setup is as follows:
6 Intervals
First interval 30 Seconds
Second interval 30 Seconds
Next Set
4 Intervals
First interval 30 Seconds
Second interval 30 Seconds
Next Set
6 Intervals
First interval 20 Seconds
Second interval 10 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 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: 24 Minutes (20 – 25 Minute Workout)
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