Week 3
Day Seventeen
Today more less like last Wednesday but with extra's added to generate that extra burn. Wednesday being the most hardest day of the week always make sure your fully ready and got water nearby.
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 and also a lot of Wednesday workout involves sprinting on the spot as well, you don't want to over work your legs.
Try mix in some little jogging into your morning workout and about 25 - 50 jumping jacks
HIITs: 4 Sets of Running Sprints on the spot
30 Seconds Performance
30 Seconds Rest
Compound Exercises 2x Set: I recommend 25 reps for everyone and only 30 for more experience people and no resting between each sets
25 - 30 Pushups
25 - 30 Crunches
25 - 30 Left Side Ab Crunches
25 - 30 Right Side Ab Crunches
Once done repeat set one more time without rest.
- - - - 1 Minute Rest - - - -
HIITs: 8 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
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
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