PoO PoW Workout, Week 2, Todays Workout, Wednesday, 11.08.10

Day Ten

Similar to last week but more intense now and after today tomorrow is your rest day. Yep sure you'll all be happy so lets do this.

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.

Try mix in some little jogging into your morning workout and about 25 - 50 jumping jacks

HIITs: 3 Sets of Running Sprints on the spot

30 Seconds Performance

30 Seconds Rest

Compound Exercises 2x Set: I recommend 20 reps for everyone and only 30 for more experience people and no resting between each sets

20 - 30 Pushups

20 - 30 Crunches

20 - 30 Left Side Ab Crunches

20 - 30 Right Side Ab Crunches

Once done repeat set one more time without rest.

- - - - 1 Minute Rest - - - -

HIITs: 6 Sets of Running Sprints on the spot

30 Seconds Performance

30 Seconds Rest

Summary

If you have Gymboss Timer the setup is as follows:

3 Intervals

First interval 30 Seconds

Second interval 30 Seconds

Then 2 rounds of compound exercise routine

6 Intervals

First interval 30 Seconds

Second interval 30 Seconds

End

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)