Tip of the week: It is important to strengthen the core. You should do your core exercises before other exercises for a couple reasons. You have the most energy at the beginning of a workout, so you will be able to do them a bit easier and more effectively. Another added benefit to doing them before other exercises is that every exercise involves core strength, so if you work on your core beforehand, it will increase your workout efficiency.
This Week’s Workouts:
Day 1
- 30 minutes stationary bike
- 30 minutes elliptical or stair stepper
- 4 set of 25 crunches
- 4 sets of 25 – 30 push-ups (or modified push-ups)
- 2 sets of 45 second side planks (each side)
Day 2
- warm up with 1.5 miles on the stationary bike
- 2 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 1 minute 6 inch leg raise (lying flat on your back)
- 3 sets of 20 side crunches (each side)
- 4 sets of 25-30 push-ups (or modified push-ups)
Day 3
- 30 minutes stationary bike minutes stationary bike
- 30 minutes elliptical or stair stepper
- 3 sets of 25 full sit-ups
- 4 sets of 25-30 push-ups (or modified push-ups)
- 2 sets of 70 second planks
Day 4
- warm up with 1.5 miles on the stationary bike
- 2 mile run on either treadmill or flat track
- 3 sets of 25 – 30 push-ups (or modified push-ups)
- 2 sets of 30 bicycle kicks (elbow to knee; each side)
- 3 sets of 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
F.E.A.T. Life 