Fitness

P.T. Week #2

 

SAM_5903.JPGFinish 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)

Leave a Reply

Please log in using one of these methods to post your comment:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s