Fitness

F.E.A.T. Fitness: Summer Workout Series (Week 2)

Tip of the Week: Stretching is very important for exercise. You stay flexible and reduce risk of injury. Stretch before and after exercise. Stretching is a part of the exercise process. You’ll notice you’re a little looser and stronger if you stretch.

Let’s start early this week so we have time for some great distractions. This week we’re graced with lots of viewing entertainment in Game 2 of the NBA Finals between the Miami Heat and the San Antonio Spurs, the opening for FIFA World Cup 2014, and E3 2014.

This week we’ll add a bit more to the exercises so that you can push yourself past where you ended last week. We’ll also be continuing to condition your body for some higher intensity workouts for next week and beyond. Each exercise should be done at your own pace and resistance level. For now your goal should be getting your body acclimated to doing physical activities for a lengthy period of time. There is no need to set any speed records with these exercises, just give a good effort. As for the non-cardio focused exercises, go for form with each repetition. If you notice yourself going out of form, cut the set short and make up for it in another set. Try not to leave too much time between sets. Especially with the core exercises, you’ll have to learn how to continue through the burn. The burn is where all the magic happens.

Week 2 Workouts:

Day 1

  • 20 – 25 minutes stationary bike
  • 20 – 25 minutes elliptical or stair stepper
  • 3 set of 25 crunches
  • 3 sets of 15 – 30 push-ups (or modified push-ups)
  • 2 sets of 30 second side planks (each side)

Day 2

  • warm up with 1.5 miles on the stationary bike
  • 1 mile run on either treadmill or flat track (that’s 4 laps for an outdoor and 8 laps for a smaller indoor)
  • 2 sets of 30 second 6 inch leg raise (lying flat on your back)
  • 3 sets of 15 side crunches (each side)
  • 3 sets of 15-30 push-ups (or modified push-ups)

Day 3

  • 20 – 25 minutes stationary bike minutes stationary bike
  • 20 – 25 minutes elliptical or stair stepper
  • 3 sets of 25 full sit-ups
  • 3 sets of 20-30 push-ups (or modified push-ups)
  • 2 sets of 45 second planks

Day 4

  • warm up with 1.5 miles on the stationary bike
  • 1.25 mile run on either treadmill or flat track
  • 3 sets of 20 – 30 push-ups (or modified push-ups)
  • 2 sets of 30 bicycle kicks (elbow to knee; each side)
  • 3 sets of 10 – 15 Supermans (Lying on your belly, levitate your arms and legs above the ground, then raise both arms and legs at the same time for one repetition. Don’t let your limbs touch the ground until you are done with the exercise set. You should look like Superman flying while trying to arch his back every second.)

Sun’s out guns out goals for the week:

  • 200 – 250 push-ups by the end of the week
  • 20 – 40 pull-ups by the end of the week
  • 45 – 75 dips by the end of the week
  • 90 weightless squats by the end of the week
  • 250 sit-ups by the end of the week

Be sure to subscribe by hitting the Follow button. I’ll be providing workouts throughout the summer, and next week I’ll begin to include some weight exercises. Feel free to leave any comments, especially if you’re following the workouts!

[Repeat] Bonus Tip: Seriously, take a picture of how you look now, you’ll by astonished at the progress you’re making as the weeks go by.

 

 

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