PoO PoW Workout, Week 3, Todays Workout, Monday, 16.08.10

Week 3

CONGRATULATIONS ON PASSING WEEK 2

Day Fifteen

Morning all and great for making to week three of the workout plan. Hope your all seeing the improvements and feeling a lot fitter and better. Well now its time to pump it up even more and once we've got few a few days your gonna see even bigger change. The workouts will be faster and more intense but then its less time taken to perform and still the same if not better benefits becuase now your getting to that level were you can train at almost intermediate level specially if you've been add your own extras to the plan. VERY PRIDE OF YOU ALL - But remember self-worth and greatness comes from you and is always there.That being said lets begin.

Monday

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.

10 - 15 - 20 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). Keeping in mind HIITs style will be much more intense.

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

HIITs: 2 Ab Crunch Seatups

30 Seconds Performance

30 Seconds Rest

HIITs: 2 Knee to Chest Seatups

30 Seconds Performance

30 Seconds Rest

HIITs: 2 Low Knees standard Seatups

30 Seconds Performance

30 Seconds Rest

HIITs: 2 Air Ab Bicycle Kicks

30 Seconds Performance

30 Seconds Rest

Frog Squats

2 Sets

5 - 10 Reps

30 Second Max Rest

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

8 Intervals

First interval 30 Seconds

Second interval 30 Seconds

Next

- Standard Small Workout Set -

Next

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