PoO PoW Workout, Week 2, Todays Workout, Tuesday, 10.08.10

Day Nine

Hope everyone feeling good and getting back into the workouts, now today work and some of the previous have been getting a bit longer but the main reason for that is to get you all to try different exercises that impact different zones of the body but still giving overall body fat burn, calories and strengthening muscles. On the next day off i'll be explaining why this is and how it affects week 3 & 4 workouts.

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: 1 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: 1 Alternating Cross Punching

30 Seconds Performance

30 Seconds Rest

HIITs: 1 Alternating Hook Punches

30 Seconds Performance

30 Seconds Rest

HIITs: 1 Uppercuts Punches

30 Seconds Performance

30 Seconds Rest

HIITs: 1 Jumping Jacks

30 Seconds Performance

30 Seconds Rest

HIITs: 2 Quarts

30 Seconds Performance

30 Seconds Rest

HIITs: 2 Crunches

30 Seconds Performance

30 Seconds Rest

HIITs: 1 Knee to Chest Seatups

30 Seconds Performance

30 Seconds Rest

HIITs: 1 Lower Abdominal Hip Roll

30 Seconds Performance

30 Seconds Rest

HIITs: 2 Inner Leg Lifts (Works the inner thighs) - Weakest Legs first then change for second interval

30 Seconds Performance

30 Seconds Rest

HIITs: 2 Standing Side to Side Leg Lifts (Works the inner thighs)

30 Seconds Performance

30 Seconds Rest

Standard: Standard Pushups

1 Set

10 - 15 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

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

Saxon Bends - No weights arms reach high and just slow move side to side till body feels firm and relax.

End

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

15 Intervals

First interval 30 Seconds

Second interval 30 Seconds

If you feel you cant do this many intervals with only 30 seconds break then change to 40-50 secs or cut the interval set into 8 intervals then 7 intervals, with 1-2 minute break in between but do try complete it as it is laid out already.

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: 25 Minutes (22 – 27 Minute Workout)