FINAL WEEK
Week 4
Day Twenty Two
Wow everyone has made it to the final week, well of course you have becuase you stuck in there and motivated yourselves. This level of motivation to stack to workout not just becuase its good workout but becuase you want to make a difference. Well how is everyone feeling? Been looking in the mirror a lot? Notice those changes? Feeling them too? Feels and looks great doesn't it? Well lets pump it up and feel and look even better. Final week everyone but don't worry at the end of the week ill be posting up weekly workout routines that can be perform to improve and build upon what we've been building, such as; strengthening, toning-up, Stamina Training, Overall body Fitness and of course fat burning/healthy weight losing exercises, routines and intense 5 day workouts.
Also be on the look out for the PoO PoW Boot Camp Workout Plan, promises to be a great full body workout that will tighten, tone and burn away that fat. Warning Workouts lasting up to or longer then a hour with no breaks or stopping.
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.
15 - 30 minute runs (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 if you plan to do. Not recommended for 30 minute runs, but if you want to run for 30 minutes then do 50% of it as normal run and then last 50% as HIITs style of the last 10 minutes if you can't handle 15 minutes.
***Don't worry if you can't endure a workout or feel like your lacking stamina becuase to make it this far shows you do have what it takes. We're getting stronger everyday. Everybody bodies are different and progress differently so keeping that in mind don't ever get discourage. Your doing great!***
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
10 Seconds Rest
HIITs: 2 Alternating Hook Punches
30 Seconds Performance
10 Seconds Rest
HIITs: 2 Knee Ups
30 Seconds Performance
10 Seconds Rest
HIITs: 2 Punching Uppercuts
30 Seconds Performance
10 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
10 Seconds Rest
HIITs: 1 Fast Ab Crunches
30 Seconds Performance
10 Seconds Rest
---- Style Change ----
Standard: Standard Pushups (Take no longer then 30 Seconds to perform each set and take only 5 - 10 second between sets).
4 Sets - First set 20, Second 15, Third 10, Last 5, as shown below:
20 - 15 - 10 - 5 Reps
---- Style Change ----
30 Seconds Performance
10 Seconds Rest
HIITs: 2 Low Knees standard Seatups
30 Seconds Performance
10 Seconds Rest
HIITs: 2 Air Ab Bicycle Kicks
30 Seconds Performance
10 Seconds Rest
Saxon Bends (No Weights/light weights)
Perform slowly till body feels tight with deep breathing.
Frog Squats (Performed slow but moderate pace)
3 Sets
10 Reps
Summary
If you have Gymboss Timer the setup is as follows:
11 Intervals
First interval 30 Seconds
Second interval 10 Seconds
Next
- Standard Small Workout Set -
Next
6 Intervals
First interval 30 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.
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