Fitness

F.E.A.T. Fitness: Summer Workout Series Week 5

Tip of the week: Instead of juice or soda, drink more water instead. Go on a 30 day challenge where you only drink water.

The goal for the weight exercises is to pick a weight that you can do 12 repetitions of that exercise with moderate ease.
If you missed the previous weeks’ workouts here are the links: Week 1 Week 2 Week 3 Week 4

Be sure to subscribe to receive weekly updates on the new workouts for the week, comment and like the post!

This Week’s Workouts:

Day

1

2

3

4

Strength Training

  • 20 wide-grip pull-ups
  • 15 shoulders’-width-apart pull-ups
  • 3 sets by 12 repetitions of dumbbell shoulder press
  • 3 sets by 12 repetitions of cable lat pulldown
  • 3 sets by 12 repetitions of dumbbell lateral raises
  • 4 sets by 10 repetitions of bench press
  • 3 sets by 12 repetitions of incline dumbell fly
  • 3 sets by 10 repetitions of cable crossovers
  • 4 sets by 10 repetitions of squat
  • 3 sets by 12 repetitions of leg curls
  • 3 sets by 12 repetitions of leg extensions
  • 2 sets by 20 repetitions of forward lunges (10 each leg)
  • 20 chin-up pull-ups
  • 15 hammer style pull-ups
  • 4 sets by 10 repetitions of dumbbell curls
  • 20 dips
  • 3 sets by 12 repetitions of tricep pressdown

Cardio Activity

  • 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
  • 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)
  • 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
  • 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 Superman back exercises

 

For those who do not have access to a gym:

  • 200 – 250 push-ups by the end of the week.
  • 30 – 40 pull-ups by the end of the week.
  • 50 – 60 dips by the end of the week.
  • 80 weightless squats by the end of the week.
  • 300 sit-ups by the end of the week.
  • 50 forward lunges (each leg)

 

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