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

Tip of the Week: Get your friends involved. Get competitive! If you’re having trouble sticking to a workout plan for long periods of time, you may just need some friendly motivation. Have your friends join you in your exercise plans, or at the very least let them know what you’re up to so they can help keep you on track with your fitness plan.

Sometimes when I know that my friends and I have some free time, I may substitute a day’s cardio workout plan with some pick-up games of basketball or football. Of course those are my activities of choice, but there are plenty of fun ways to incorporate friends into your workouts.

This Week’s Workouts:

Day 1

  • Warm up with half-mile run on either treadmill or flat track
  • Dynamic stretches
  • 2 x 200 meter sprints
  • 4 x 100 meter sprints
    • Head to a track or straight -away
  • 2 sets of 75 second 6 inch leg raise (lying flat on your back)
  • 2 sets of 75 second side planks (each side)

Day 2

  • 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 3

  • 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 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.)

Day 4

  • 40 minutes stationary bike minutes stationary bike
  • 40 minutes elliptical or stair stepper
  • 3 sets of 30 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


Sun’s out guns out goals for the week:

  • 400 push-ups by the end of the week
  • 70 pull-ups by the end of the week
  • 80 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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