F.E.A.T. Fitness: Summer Workout Series Week 4

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 amongst great company. Every once in a while substitute a day’s cardio workout plan with some pick-up games of basketball, football, tennis or any sport of your choosing.

Feel Free to split up the cardio from the strength training if you don’t have the time to complete it all in one session. The goal for the weight exercises is to pick a weight that you can do 12 repetitions of that exercise with moderate ease. Next week will have increased weights challenges.
If you missed the previous weeks’ workouts here are the links: Week 1 Week 2 Week 3

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This Week’s Workouts:

Day 1

• 1.5 miles of running plus another mile of walking
• 15 – 20 mins stationary bike (If you have access to one). Increase the resistance level from the prior week by 1 level.
• 15 – 20 mins elliptical or stair-stepper (If you have access to one). Increase the resistance level from the prior week by 1 level.
• 3 sets of 20-25 crunches
• 3 sets of 15-25 push-ups (or modified push-ups)
• 2 sets of 45 second side planks (each side)
• 20 burpees

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.)

Strength Training:

Day 1

• 15 wide-grip pull-ups
• 3 sets by 8 repetitions of dumbbell shoulder press
• 3 sets by 8 repetitions of cable lat pulldown
• 3 sets by 8 repetitions of dumbbell lateral raises

Day 2

• 3 sets by 10 repetitions of bench press
• 3 sets by 10 repetitions of incline dumbell fly

Day 3

• 3 sets by 10 repetitions of squat
• 3 sets by 10 repetitions of leg curls
• 3 sets by 10 repetitions of leg extesions

Day 4

• 15 chin-up pull-ups
• 3 sets by 10 repetitions of dumbbell curls
• 20 dips
• 3 sets by 10 repetitions of tricep pressdown

For those who do not have access to a gym:

• 150 – 225 push-ups by the end of the week.
• 20 – 40 pull-ups by the end of the week.
• 40 – 60 dips by the end of the week.
• 80 weightless squats by the end of the week.
• 250 sit-ups by the end of the week.
• 50 forward lunges (each leg)