Fitness

P.T. Week #2, 2017

SAMSUNG CSC

Finish By the End of the Week:

  • 50-100 push-ups a day
  • 3 cardio sessions
  • 2 HIIT sessions
  • 4-6 hours of community service
  • 56 hours of sleep (minimum)
  • Take time to find a quiet place and reflect at least once this week

Cardio:

  • Your Choice:
    • Run a 5k three times before Sunday
    • (In one workout) Rowing machine for 15 minutes, pause, rowing machine for 10, pause, rowing machine for 5 – three times before Sunday

High Intensity Interval Training (HIIT)

-Warm-up [2 minutes]
(jumping jacks, push-ups, lunges…whatever loosens you up)
-Stretch [5 minutes]

Repeat 4 times before moving to next circuit

  • 20 star jumps
  • 40 seconds of mountain climbers
  • 10 dips

Repeat 3 times before moving to next circuit

  • 30 crunches
  • 30 push-ups
  • 15 Burpees

(optional for a gym) Repeat 3 times before moving to next circuit

  • 10 curls
  • 10 military press
  • 10 dead lifts

Abs – repeat 4 times

  • 15 Jackknife crunch
  • 15 Olympic sit-up
  • 10 plank-to-push-up
  • 45 second standard plank

-Eat, Drink H2O, Stretch

 

 

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