Week 3
Day Sixteen
Today more less like last Tuesday but with extra's added to generate that extra burn.
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 Cross Punching
30 Seconds Performance
30 Seconds Rest
HIITs: 2 Alternating Hook Punches
30 Seconds Performance
30 Seconds Rest
HIITs: 2 Uppercuts Punches
30 Seconds Performance
30 Seconds Rest
HIITs: 3 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: 2 Knee to Chest Seatups
30 Seconds Performance
30 Seconds Rest
HIITs: 3 Lower Abdominal Hip Roll
30 Seconds Performance
30 Seconds Rest
HIITs: 3 Inner Leg Lifts (Works the inner thighs) - Weakest Legs first then change for second interval
30 Seconds Performance
30 Seconds Rest
HIITs: 4 Standing Side to Side Leg Lifts (Works the inner thighs)
30 Seconds Performance
30 Seconds Rest
Standard: Standard Pushups
2 Set
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 -----
Cat Curls for 1 mintue
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:
24 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.
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