Dryland
Workout 7-17-13:
Good Luck!!!
---Don't forget to hydrate during the rest periods---
WARM UP
4 step
lunges, 5 pushups, 10 crunches,
30 sec “high
knees” running in place,
5 leglifts, 5
squats, 20 side leg lifts,
30 sec perfect
pushup position plank,
3 supermans,
3 frog jumps,
10 windmill arms, 10 head roll stretches,
30 sec wall sit, 10 calf raises,
100 Crunches
(optional: vary left/right)
[1 min rest]
First Set (no rest, push through)
10 pushups
20 mountain
climbers
20 leg lifts
40 sec fast
scissor kicks (w/core engaged)
X3
[1 min rest]
Second Set (no rest, push through)
10 squats
14 side
lunges (7 Each Leg)
14 step
lunges (7 Each Leg)
5 Power
Jumps
X3
[1 min rest]
Last Set (Focus on the good burn!!)
6x30Tight Fast Arm
circles
(30/per direction/ per
position)
Engaged, Straight Arms
Do 1-3 circling inwards, then
1-3 again opposite direction.
Position 1- Shoulder width, arms out to front, "zombie"
Position 2- Shoulder height, arms out to side, the letter "T"
Position 2- Shoulder height, arms out to side, the letter "T"
Position 3-
Shoulder width, arms up vertical, "field goal"
2x10 Supermans (2 sec hold, 30 sec between set)
2x10 Tricep
Dips (slow down/fast up, 30 sec
between set)
Cool Down
1 Mile Cool Down (descending speed gradually from jogging to slow
easy walk. 10 minutes estimated)
5-10 Minutes Full Body Stretching (breathe deep)
Recovery Food/Drink (don't wait more than 30 min after workout for this!)
GOOD JOB YOU DID IT!!!!
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