Week 3
Day Nineteen
Hope everyone enjoyed their rest day and yes now its time to go back to working out. This morning were going to spicy it up a bit so be ready for a nice burn but a good one.
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.
***Perform the Knee Up Jogs gently but with a good pace and keeping the knee high but not higher then the waist and also try hoping with the standing leg at the same time. So your doing Knee Up Jog Hops. The reason for this because once 30 seconds of that is completed your to pump everything you got into the next performance 30 second exercise coming up. Checkout whats coming next and you'll see how it flows plus check the interval timer summary it make more sense***
---- Repeat below divided set 3 times without stopping ----
HIITs: Knee-Up-Jog-Hope on the spot (Knees coming up close to the waist if possible but not higher then the waist, you'll feel the impact on your abs as well as the legs and gently small hop with the standing leg as the opposite knee raising leg reaches up)
30 Seconds Performance
HIITs: Knee Pumps - Right Leg (Tilt your body to the side little and pump the knee up in the direction of the tilt, after 1 internal tilt the other direction and repeat)
30 Seconds Performance
HIITs: Knee-Up-Jog-Hope on the spot (Knees coming up close to the waist if possible but not higher then the waist, you'll feel the impact on your abs as well as the legs and gently small hop with the standing leg as the opposite knee raising leg reaches up)
30 Seconds Performance
HIITs: Knee Pumps - Left Leg (Tilt your body to the side little and pump the knee up in the direction of the tilt, after 1 internal tilt the other direction and repeat)
30 Seconds Performance
30 Seconds Rest
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HIITs: 2 Alternating Knee Lifts and Elbow knee touch (Basically as one of your knee raises the opposite arm's elbow you crunch down to connect with knee and then you change) - try hoping on the spot as you do this one as well for extra impact
30 Seconds Performance
30 Seconds Rest
*Set Change* ---- No Resting Please ----
Standard: Russian Style Sit-ups (In sit-up position knee low but not to low. Stretch arms out straight and then left up as your doing sit-up keeping your arms pointing straight upwards and stop half way. Keeping this posture, leading from hands and arms rotate body to the left and then back to the middle and then to the right then back middle again. Thats one.) - as many as you can for 1 minute
Standard: Knee to Chest Sit-ups - as many as you can for 1 minute
HIITs: 4 Cross body punching, alternating leg lifting Fast Ab Crunches
20 Seconds Performance
10 Seconds Rest
*Set Change* ---- No Resting Please ----
HIITs: 2 Jump Frog (From push up position jump both legs in and out from the chest area).
20 Seconds Performance
10 Seconds Rest
HIITs: 4 Side Leg lifts (starting from the left and alternating to the right after each interval so in the end you should have done 2 sets on the left and 2 on the right).
20 Seconds Performance
10 Seconds Rest
Standard: 2x One Arm Pushups (Yes that's why we've been doing the one arm push-ups with the knees and now you should be able to do some standard ones and if not), Reps 5 - 10
Standard: 2x Standard Pushups, 5 - 10 - 1x Low Mini Standard Pushups 5-10
-----Important not to rush when doing back exercises-----
Standard: 1x Cat Curls
Standard: 1x Frog Squats
Standard: 1x Cat Curls
Summary
If you have Gymboss Timer the setup is as follows:
7/half Intervals
First interval 30 Seconds
Second interval 30 Seconds
Third interval 30 Seconds
Fourth interval 30 Seconds
Fifth interval 30 Seconds (rest interval)
Last interval set on the timer you'll only used the last one as your final rest so it seem on the timer your doing a new interval but your not were just using it as a guide line.
Next Set
2 Intervals
First interval 30 Seconds
Second interval 30 Seconds
Next Set
10 Intervals
First interval 20 Seconds
Second interval 10 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 little headed
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