Warm up: run lap .62 miles (or 5 min stairs if weather is bad outside)
Workout:
1 min on, 20 sec off (switching to next ex while resting)
1. Thrusters
2. Flutter kicks
3. Back ext with ball
4. weighted calf raise
5. chair dips
6. weighted jump rope (reversing direction at 30 sec)
7. side bends (switch sides at 30 sec)
8. bicep curls
9. jumping on toes making a cross (switch leg after 30 sec)
10. bicycles
11. standing superman
12. toe taps on the box
13. speed bag (reverse direction after 30 sec)
14. wall sit
15. dumbbell wrist curls seated on ball
Run lap at the end (.62 mi)
Nutrition Tip:
Great article: http://www.medicinenet.com/nutrition/page2.htm
Highlights: Common Nutrition Mistakes- #1: Assuming your choices are better than they actually are #2: Being Confused about Carbs #3: Eating too much #4: Not eating enough-or often enough #5: Taking too many suplements #6: Excluding excersise #7: Believing everything you read about nutrition and weight loss
Quote:
"The highest compliment that you can pay me is to say that I work hard every day,
that I never dog it". -Wayne Gretzky
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