WARM-UP:
10 Push-ups, 15 Squats, 20 Jacks, 1 mile run.
Stretch.
WORKOUT:
- 5 x 200 METER SPRINTS:
Rest as necessary in between sprints
- 45 MINUTES OF UPPER BODY EXERCISES
- MOVING PLANK
1 minute on, one minute off until
failure. Continuously move from full push-up position, to elbows the ENTIRE minute you're planking. Tight core, hips in alignment w/spine.
- 50 CABLE CRUNCH
- 100 MINI-TRIANGLE CRUNCHES
On back. Feet together, ankles
crossed, feet to ceiling. Arms crossed in front of chest. Crunch up forming a
mini-triangle.
- 50 DECLINE CRUNCHES - Pretzel arms on chest.
Adv. Behind the head or arms extended.
- 15 AB WHEEL ROLLOUTS
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