PoO PoW Workout, Week 2, Todays Workout, Monday, 09.08.10

Week 2

CONGRATULATIONS ON PASSING WEEK 1

Day Eight

Hope everyone enjoyed their Sunday as their rest day and got back much needed energy and all geared up for week two. I know after a few days of workouts or a week you start feeling a bit weary and you don't really want to get up and week out for another week or either think more but you have push pass this feeling if you get it. Its a mental barrier, don't let it control you. Remember you are your feelings so take control and lets do this.

Today is going seem very similar to last week workout but I've changed some stuff around and its more intense so be ready for good morning exercise to really start the week of well for a Monday.

Lets begin

Monday

***Pre-Warm-Ups: Only if you feel you can take it then do a 5 - 10 - 15 minute run before workout begins, you do do i suggest you do the 5 Minute Warm-Up & Stretching before the run or at less stretch the legs the most as their the muscle groups that's going get worked the most.

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.

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

30 Seconds Rest

HIITs: 2 Alternating Hook Punches

30 Seconds Performance

30 Seconds Rest

HIITs: 1 Knee Ups

30 Seconds Performance

30 Seconds Rest

HIITs: 1 Punching Uppercuts

30 Seconds Performance

30 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

30 Seconds Rest

Standard: Standard Pushups

2 Sets

10 - 15 Reps

----- 30 Second Max Break -----

Saxon Bends (light weights)

2 Sets

5 - 10 Reps

Single Arm Pushups from Knee's laid out position (easiest style of performing, everyone should be able too) - Start with weakest arm first.

2 Sets

5 - 10 Reps

Knee to Chest Sit-ups - For 1 minute

Low Knees standard sit-ups - For 1 minute

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

8 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 lite headed. Also try get couple stretches in for the arms and legs.

Well done workout complete

Workout Time Summary: 17 Minutes (17 – 20 Minute Workout)