One hour cardio of your choice. Within that hour, do 4, 30-second all out efforts.
100 crunches
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Today is one hour of cardio of your choice
Follow with 100 crunches. **Tomorrow morning do one hour cardio immediately upon wake up fasted. Then you'll do your upper body workout later in the day.
Rest
*When doing your 50 reps, take tiny breaks if needed to keep form, but not more than 5-7 seconds... 20 minutes finishing cardio You will have done 100 squats, 100 overhead presses, 100 side raises, 100 crunches, and 4 laps of lunges. That's a good day.
Sprints: 3 laps (If you don't have roughly 20 meters to sprint use treadmill, 20 seconds) 4 Rounds 1. Warm up on spin bike then go ALL OUT for 30 seconds...
2. 50 air squats, last 10 jump! 3. 15 KB swings 4. 10/10 Plank rows (15# dumbbells) 5. 7 Thrusters right into... 7 burpees 6. 10 push ups 7. 300m Row 3 total rounds.... end with 20 minute cool down easy cardio. Admire your awesomeness... Workout 2-15-17*Complete each "group", then move to next. GROUP 1: Modified pull-up: (as many as possible with good form) supersetted with... Pushups to failure 3 total rounds GROUP 2: One arm row: 1 x 15 reps on each arm w/ 15lb dumbbell Incline Dumbbell chest press: 1 x 15 reps w/ 15lb dumbbells 3 total rounds GROUP 3: Reverse grip pull-down 1 x 15 reps with a challenging weight supersetted with... 25 dumbbell hammer curls 4 total rounds Finish with: 50 triceps dips on box or bench 100 crunches 20 minute cardio cool-down Workout*This is NOT a circuit. Do each movement in its entirety, then move on to next exercise. Traditional strength training today. 1.) Barbell back squat 4 sets x 10 reps *select a weight that challenges you. Begin with a 45 pound bar. Add weight on following sets (If you can). If bar is adequate then stick with that. 2.) Walking lunges 10 lunges down, then 10 lunges back. Use two 15 pound dumbbells 3 sets x 20 total steps 3.) Side dumbbell raises 15 reps with 8 pound dumbbells ...immediately followed by: 15 overhead dumbbell presses with 10 pound dumbbells 3 total rounds 4.) Leg curl machine: 3 sets of 20 reps as heavy as you can 5.) Leg extension machine: 3 sets of 20 reps as heavy as you can 6.) Glute bridges: 15lb. dumbbell resting on hips. 3 sets x 20 reps 7.) 30 minutes cardio of your choice. 300m row
50 air squats 300m row 10 push-ups followed by FLR (a plank in the push up position) as long as you can 300m row 15 KB swings (30# KB) 300m row 7 burpees Repeat After two rounds recover... then run 1 mile (outside or treadmill) Eat!!!!!
2 rounds for a total of 100 each You can take 5-7 seconds quick rest/pauses during set, but that is all. Keep plugging away until you hit 50 Simply do 1 hour of cardio of your choice. Try to keep heart rate withing your Maximum Aerobic Function zone (MAF) of 140 to 150BPM
100 crunches |