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

Tip of the Week:  Embrace outdoor activities. Find fun activities or events that get you moving that groups of friends can participate in together. Time flies when you’re having fun and among great company.

This Week’s Workouts:

Day 1

  • 35 minutes stationary bike
  • 35 minutes elliptical or stair stepper
  • 4 set of 40 crunches
  • 4 sets of 25 – 30 push-ups (or modified push-ups)
  • 3 sets of 30 side crunches (each side)

Day 2

  • Do some dynamic stretches
  • Find a route around the neighborhood or go to to a trail and complete an approximately 3.5 mile run
  • 2 sets of 75 seconds 6 inch leg raise (lying flat on your back)
  • 2 sets of 75 seconds side planks (each side)

Day 3

  • 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)
  • 3 sets of 35 full sit-ups
  • 4 sets of 25-30 push-ups (or modified push-ups)
  • 2 sets of 90 second planks
  • 3 sets of 20 hip thrusts

Day 4

  • 40 minutes stationary bike minutes stationary bike
  • 40 minutes elliptical or stair stepper
  • 2 sets of 45 bicycle kicks (elbow to knee; each side)
  • 3  sets of 20 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:

  • 350 push-ups by the end of the week
  • 70 pull-ups by the end of the week
  • 75 dips by the end of the week
  • 200 weightless squats by the end of the week
  • 400 sit-ups by the end of the week

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