PoO PoW Workout, Week 2, Todays Workout, Saturday, 13.08.10

Day Thirteen

Great so the last day of the week people and again its more or less the same as last Saturday just bit more intense becuase its very important to work those back muscles as well.

So 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***

10 - 15 minute run (you can mix HIITs style into this if you want so run fast as you can for 20 to 30 seconds then keep jogging at a nice pace for minute and repeat over 10 minutes).

Saxon Bends (light weights)

2 Sets

10 Reps

30 Second Max Rest

Frog Squats

2 - 4 Sets

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

10 Reps

30 Second Max Rest

Side bends with legs on bench

2 Set

10 Reps

30 Second Max Rest

Hindu Pushups

3 Sets

10 Reps

30 Second Max Rest

Quadruped

4 Sets

5 - 10 Reps

30 Second Max Rest

Cat Curls

3 Sets

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)