P.T. Week #2

Finish by the End of the Week:

• 50-100 push-ups a day

• 3 cardio sessions

• 2 or 3 H.I.I.T. routines

• 56 hours of sleep

• 4-6 hours of community service

• Take the time to thank someone in your life – i.e. family member and/or custodian in a public building

Cardio -Remember: when performing cardio vascular training, perform after weights or H.I.I.T. routines.

High Intensity Interval Training (H.I.I.T.)

-Warm-up [2 minutes]

(jumping jacks, push-ups, lunges…whatever loosens you up)

-Stretch [5 minutes]

Repeat 3 times from top to bottom before moving to next set

• 10 Plyometric pushups (clapping push-ups)

• 30 sit-ups

• 10 Burpees

Repeat 4 times from top to bottom before moving to next set

• 10 dips

• 25 star jumps

• 40 sec. mountain climbers

Repeat 3 times from top to bottom before moving to next set

• 3-10 pull-ups (if possible) hold at the top of the bar for 2 seconds

• 10 standing military press (find something heavy, a filled  backpack maybe)

• 2 gallon challenge (hold 2 one-gallon jugs filled with water out to  both sides of your body full extended with straight arms – bring arms together to meet directly in front of your. Repeat 10 times)

Abdominal Workout of your choice (10-15 minutes)