WARM-UP
10 Push-ups, 15 Squats, 20 Jacks, 1 mile run.
Stretch.
WORKOUT
- 15 MINUTES OF UPPER BODY EXERCISES
- 3x10 WEIGHTED SQUATS
- 50 TRIANGLE SIT-UPS
On back. Feet together. Hands together overhead. Bring hands
and feet together at the top, forming a triangle space.
- 20 HANGING KNEE TUCKS
Hang from bar. Pull knees straight up to the chest.
- 50 BENT KNEE OBLIQUE CRUNCHES
On back. Knees bent, feet apart. Hands behind head. Right
elbow up towards left knee, back to center, right elbow up towards left knee,
back to center = 1 rep.
- 30 ACCORDIAN SIT-UPS W/BARBELL(ADV)
On back, bent knees, feet crossed at the ankles. Hold a
barbell of your choosing on your chest. Simultaneously press the barbell up to
the ceiling while lifting feet up as if doing a reverse crunch.
- 20 HANGING DIAGONAL KNEE TUCKS (OBLIQUES)
Hang from bar, tuck knees up to left shoulder, back down,
then up to right shoulder = 1 rep.
RUN 1 MILE. COOL DOWN. STRETCH.
THE IMPORTANCE OF WATER:
Many people don't consume enough water each day to sustain their body at a cellular level. I'm sure you've heard the statement before, "If you feel thirsty, chances are you're already dehydrated." Think about it. How often do you feel thirsty? Good, clean, pure water helps with many ailments:
- Insomnia
- Dry eyes
- Dry skin
- Obesity
- Headaches
- Physical pain
- Sore / fatigued muscles
- Depression
- Allergies
and more. If you've been having problems with any of the above, or any health related issue, could it be you're not drinking enough water? A good general rule of thumb is drinking half your body weight in ounces, minimum, each day. Of course, if you're working, playing, or exercising outdoors, double it.
Don't be fooled, in the cooler weather you'll need just as much water to stay hydrated, and then some, as the air is much drier in the fall and winter. Many people run humidifiers to add moisture back into the air, which helps with respiratory issues, but it will NOT hydrate your body. You're the only one who can do it.
THERE IS NO SUBSTITUTE FOR WATER
Juice is no substitute for water. Juice is high in natural sugars. 'Soft' drinks are not a substitute either, they're just man-made concoctions designed to make a profit (not yours unfortunately), at your healths expense, and besides that, they can become addictive for many people. Coffee is not a substitute. Coffee is loaded with caffeine, and isn't good for you even in decaf versions in large amounts, and also can become addictive. Even juice can become a bad habit. Energy drinks, electrolyte drinks, vitamin water, flavored water, etc., are no substitutes for water. The only thing that comes close to water is herbal tea, with nothing else mixed into it.
WATER IS WATER
Fall in love with water, it's taste, it's cleansing and hydrating properties, and it's ability to quench your thirst. Know it's working wonders on your insides you don't realize. Drink, and drink some more.
Today I'd like you to focus on WATER. Buy yourself a cute, or manly water container that's easy to keep clean, and a reasonable size for your needs. Make note of how much your drinking each day. Are you meeting your basic requirement?
- Insomnia
- Dry eyes
- Dry skin
- Obesity
- Headaches
- Physical pain
- Sore / fatigued muscles
- Depression
- Allergies
and more. If you've been having problems with any of the above, or any health related issue, could it be you're not drinking enough water? A good general rule of thumb is drinking half your body weight in ounces, minimum, each day. Of course, if you're working, playing, or exercising outdoors, double it.
Don't be fooled, in the cooler weather you'll need just as much water to stay hydrated, and then some, as the air is much drier in the fall and winter. Many people run humidifiers to add moisture back into the air, which helps with respiratory issues, but it will NOT hydrate your body. You're the only one who can do it.
THERE IS NO SUBSTITUTE FOR WATER
Juice is no substitute for water. Juice is high in natural sugars. 'Soft' drinks are not a substitute either, they're just man-made concoctions designed to make a profit (not yours unfortunately), at your healths expense, and besides that, they can become addictive for many people. Coffee is not a substitute. Coffee is loaded with caffeine, and isn't good for you even in decaf versions in large amounts, and also can become addictive. Even juice can become a bad habit. Energy drinks, electrolyte drinks, vitamin water, flavored water, etc., are no substitutes for water. The only thing that comes close to water is herbal tea, with nothing else mixed into it.
WATER IS WATER
Fall in love with water, it's taste, it's cleansing and hydrating properties, and it's ability to quench your thirst. Know it's working wonders on your insides you don't realize. Drink, and drink some more.
Today I'd like you to focus on WATER. Buy yourself a cute, or manly water container that's easy to keep clean, and a reasonable size for your needs. Make note of how much your drinking each day. Are you meeting your basic requirement?
Have a super day!!!
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