Week 3
Day Twenty
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. I know you may have gone out the night before or planning to go out tonight either way workouts are good way to burn off that extra fight you gained or to tone up and burn fat off to look that little bit better in your outfits for the night.
So lets begin
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 - 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.
Saxon Bends (light weights)
4 Sets
10 Reps
15 Second Max Rest
Frog Squats
4 Sets
10 Reps
15 Second Max Rest
Hyperextension
2 Sets
10 Reps
15 Second Max Rest
Single arm bent over roll (Light weights) - weakest arm first then change
2 Sets
15 Reps
15 Second Max Rest
Side bends with legs on bench
2 Set
15 Reps
15 Second Max Rest
Hindu Pushups
2 Sets
10 Reps
15 Second Max Rest
Leg Lifts - In Push-up Position (Right leg first then Left, Switch between sets)
4 Sets
10 - 15 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
Knee to Chest Seatups
Perform slowly till body feels tight/tense
Standard Low Knee Seatups
Perform slowly till body feels tight/tense
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
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