FINAL WEEK
Week 4
Day Twenty Six
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 again to get everyone back into that mood for nice workout so read the plan, love it and do it.
Friday
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.
Standard: Leg-Lift Sit-ups - as many as you can for 1 minute
Standard: Right Side Ab Crunches 25 (Performed as slowly and hold for 5 seconds)
Standard: Left Side Ab Crunches 25 (Performed as slowly and hold for 5 seconds)
Standard: Saxon Bends (No weights) - as many as you can for 1 minute
---- 10 - 30 Seconds Maximum rest----
---- 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)
35 Seconds Performance
5 Seconds Rest
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)
35 Seconds Performance
5 Seconds Rest
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)
35 Seconds Performance
5 Seconds Rest
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)
35 Seconds Performance
5 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
10 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
35 Seconds Performance
5 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).
35 Seconds Performance
5 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).
35 Seconds Performance
5 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
10 Reps followed by 10 Reps of Low Mini Standard Pushups
---- 30 Seconds - 1 Minute Maximum rest, have some water if needed ----
-----Important not to rush when doing back exercises-----
Standard: 10 Cat Curls
Standard: 20 Frog Squats
Standard: 10 Cat Curls
Standard: 20 Saxon Bends
Summary
If you have Gymboss Timer the setup is as follows:
Standard Set Exercises
Next Set
12 Intervals
First interval 35 Seconds
Second interval 5 Seconds
Next Set
2 Intervals
First interval 30 Seconds
Second interval 10 Seconds
Next Set
Standard Set Exercises
Next Set
10 Intervals
First interval 30 Seconds
Second interval 5 Seconds
Next Set
Standard Set Exercises
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
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
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