Fitness

P.T. Week 4, 2017

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finding the big rocks front country style

Better late than never. You’re welcome to all those who had no other option than to take a rest day yesterday because this didn’t get posted. We apologize to all those who might have been disappointed.

This week, we are going to step it up a notch.

Finish by the End of the Week:

  • 500 push-ups
  • 2 sessions of yoga and/or stretching
  • 2 minute standard plank
  • 3 sessions of cardio – your choice
  • 56 hours of sleep
  • 21 liters of water
  • 4-6 hours of community service
  • Engage in a community event that promotes any cause you believe in

Perform this 3 times this week:

Find a track of 200 meters or a length outside equivalent in distance. You will be running around or up in down this section of road or track repeatedly. Make sure the area is safe for exercise.

FOR 10 MINUTES (0-10 min)

  • 15 Burpess, run 200 meters, 10 star jumps, run 200 meters – repeat pattern for 10 minutes

FOR 10 MINUTES (10-20 min)

  • 5-10 pull-ups, run 200 meters, 30 repetitions of mountain climbers (count with only one knee), run 200 meters – repeat pattern for 10 minutes

FOR 10 MINUTES (20-30 min)

  • 1 min: sit-ups
  • 1 min: push-ups
  • 1 min: leg lifts
  • 1 min: high knees
  • 1 min: wall sit
  • 1 min: push-ups
  • 1 min: Russian twists
  • 1 min: squats
  • 1 min: leg lifts
  • 1 min: bicycle kicks abs

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