F.E.A.T. Fitness: Summer Workout Series

Tip of the Week: Feeling less motivated and less compelled? Having trouble getting through a workout? Well it’s okay to either shorten a workout or complete it at a lower intensity. You will not lose any endurance or training results by just taking it easy every once in a while. It’s more important that you’ve taken the effort to do exercise for that day.

This Week’s Workouts:

Day 1

  • warm up with 2 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)
  • 2 sets of 1 minute side planks (each side)

Day 2

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

Day 3

  • 35 minutes stationary bike minutes stationary bike
  • 35 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
  • 3 sets of 15 hip thrusts

Day 4

  • warm up with half-mile run on either treadmill or flat track
  • do some dynamic stretches
  • Find a route around the neighborhood or go to to a trail and complete an approximately 2.5 mile run
  • 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:

  • 300 push-ups by the end of the week
  • 50 pull-ups by the end of the week
  • 60 dips by the end of the week
  • 100 weightless squats by the end of the week
  • 300 sit-ups by the end of the week

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