P.T. Week #2, 2017

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