WARM-UP: 1
10 Push-ups, 15 Squats, 20 Jacks, Row 500 mtrs.
Stretch.
WORKOUT:
- ROW INTERVALS:
3 minutes on, 3 minutes off (meaning , keep rowing but at a lesser intensity as recovery),
for a total of 5 intervals.
- 45 MINUTES OF LOWER BODY EXERCISES
- 50 ROCKING CHAIRS
Sit on floor, knees bent, feet
apart. Hands are extended overhead. Lean back as far as you can keeping your
feet on the floor, return = 1 rep. Keep this in a fluid motion as if in a
rocking chair.
- 100 MED BALL OR EXERCISE BALL
PASS THROUGHS
Lay on back, arms extended
overhead. Hands and feet simultaneously come up, place ball to feet, feet carry
ball down, and return ball up to hands = 1 rep.
- 40 DUMBBELL ‘TICK-TOCKS’
Stand feet together. Bend to the right, back to center, then
to the left, center = 1 rep.
- 30 DOUBLE LEG ISOLATIONS
Lay on back. Arms extended and at
your sides throughout movement. Feet together. Lift feet so thighs are vertical
to ceiling, then extend feet out as far as you can keeping the small of your
back intact with floor = 1 rep. Small isolated movement.
- 20 HANGING KNEE RAISE TO ELBOWS
RUN 1 MILE. COOL DOWN. STRETCH.
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