PoO PoW Workout, Week 1, Todays Workout, Saturday, 07.08.10

Day Six

Hope everyone enjoyed their Friday nights. whether you went out or stayed in. Today workout is a important and key workout and don't worry its by far the most relaxing workout to do that will offset you for the rest of the day and involves no HIITs

The reason why its so important is because this morning were going focus mainly on the back and by extension the lower body i.e. legs. As we've been focusing a lot on the abs and lower body during this week we must not forgot to work the back. A lot of people neglect back exercises and you will only suffer for this in the future and cause yourself serve back pains.

This all can be avoid by doing back exercises like the ones ive got laid out. Now these exercises are to be done slowly with deep breathing and focus. Don't rush any of it becuase its all about the stretch and pull of the muscle that will help during these exercises.

Lets begin

Saturday

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.

*** Two really good stretches for the back both preformed on the floor that can be done;

1st Single leg lift and hold with both arms by reaching as high as you can while trying keep your back on the floor and gently pull that leg in, hold for 10 seconds and gently release and bring the leg down by bringing in the knee first and then change and repeat for next leg.

2nd While seating with one leg straight forward out and other leg crossed over the other leg. then lift that legs knee up and turn your upper body keeping legs in place so your facing in the opposite direction of the knee you just raised, you will feel a pull on your back and try dip your chin a bit and you will feel a pull on your upper back, hold for 10secs then repeat same again but for switching legs

Try and do both stretches for each leg at least twice***

Saxon Bends (light weights)

2 Sets

5 - 10 Reps

30 Second Max Rest

Frog Squats

2 Sets

5 - 10 Reps

30 Second Max Rest

Hyperextension

2 Sets

5 - 10 Reps

30 Second Max Rest

Single arm bent over roll (Light weights) - weakest arm first then change

2 Sets

5 - 10 Reps

30 Second Max Rest

Side bends with legs on bench

1 Set

5 - 10 Reps

30 Second Max Rest

Hindu Pushups

2 Sets

5 - 10 Reps

30 Second Max Rest

Quadruped

2 Sets

5 - 10 Reps

30 Second Max Rest

Cat Curls

2 Sets

5 - 10 Reps

30 Second Max Rest

Summary

No need for interval timer just pace yourselves, take it slow, breathe and feel good and try to do 30 Second rests before moving onto next exercise.

Equipment needed: Just some light free weights just generating some extra pull for two of the exercises performed during workout.

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: 20 Minutes (15 – 20 Minute Workout)