PoO PoW Workout, Week 4, Today's Workout, Wednesday, 25.08.10

FINAL WEEK

Week 4

Day Twenty Four

Today more less like last Wednesday but just like the rest of the day's starting from this week you already know its going to be much more intense, have new time interval and its going have you really pushing yourself to the limit.

Wednesday

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: 4 Sets of Running Sprints on the spot

30 Seconds Performance

15 Seconds Rest

Compound Exercises Circuit 2 - 4 x Set: Recommend 2 Sets as standard and if your not feeling it push it to 3 or 4 and specially for the die hard fans like me push it to 4.

10 Triangle Pushups

20 Standard Pushups

20 Ab Crunches

20 Triceps Leg Lifts

20 Russian Style Side to Side Sit-ups

Once done repeat set one more time without rest.

- - - - 1 Minute Rest (Have some water) - - - -

HIITs: 8 Sets of Running Sprints on the spot

30 Seconds Performance

15 Seconds Rest

Summary

If you have Gymboss Timer the setup is as follows:

4 Intervals

First interval 30 Seconds

Second interval 15 Seconds

Then 2 - 4 rounds of compound exercise routine

8 Intervals

First interval 30 Seconds

Second interval 30 Seconds

End

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.

Well done workout complete