FINAL WEEK
Week 4
Day Twenty Three
Just like yesterday great workout, its going to feel great but gonna be intense, this is the final week and you've been pushing it great to get this far so you know you can do it so lets do this.
Tuesday
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!***
---- Repeating Routine Set: Perform everything as stated and that completes one set, we are going for 2 sets of this. So 2 sets of 24 intervals.
Example:
1 Set HIITs style 24 Intervals
1 Set Standard Exercise
1 Set HIITs 24 Intervals
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 Cross Punching
30 Seconds Performance
10 Seconds Rest
HIITs: 2 Alternating Hook Punches
30 Seconds Performance
10 Seconds Rest
HIITs: 2 Jumping Jacks
30 Seconds Performance
10 Seconds Rest
HIITs: 2 Uppercuts Punches
30 Seconds Performance
10 Seconds Rest
30 Seconds Performance
10 Seconds Rest
HIITs: 2 Crunches
30 Seconds Performance
10 Seconds Rest
HIITs: 2 Knee to Chest Seatups
30 Seconds Performance
10 Seconds Rest
HIITs: 2 Lower Abdominal Hip Roll
30 Seconds Performance
10 Seconds Rest
HIITs: 4 Inner Leg Lifts (Works the inner thighs) - Weakest Legs first then change for second interval
30 Seconds Performance
10 Seconds Rest
HIITs: 2 Standing Side to Side Leg Lifts (Works the inner thighs)
30 Seconds Performance
10 Seconds Rest
1 Set complete, do style change standard set then repeat HIITs set again. -----
---- 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
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
10 Reps
*** For those die harder fans who want to work their chest bit more make the first set you do a inner chest set with triangle push-ups and once complete repeat other set after the single arm push-ups for overall chest.***
---- Style Change ----
----- 30 Second Max Break -----
Cat Curls for 1 minute
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 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 lite headed. Also try get couple stretches in for the arms and legs.
Terry Masters
http://www.TerryMasters.co.uk/
http://www.TerryMasters.co.uk/Fitness
Contacts
info@TerryMasters.co.uk
TerryMasters@TerryMasters.co.uk
MrTerryMasters@gmail.co.uk
No comments:
Post a Comment