Here it is yall: If you have access to a gym do both workouts -if not, do the bodyweight/cardio routine.
Bodyweight (too poor for a gym!) Workout:
5 minute run at moderate pace into 5 minute interval run (speed up/slow down/speed up faster/….. -push yourselves here!
Light stretches of all lower body and shoulders.
Grab a stopwatch and see how many bodyweight squats you can do in 5 minutes -all knee line or below -I’ll know!!!
1 set of ‘Round Da World Lunges: Thats front/quarter/side and rear 15 reps of each.
Time how many knee tucks you can do in 2 minutes -get em’ up! Loud music recommended here.
200 crunches str8
40 Ab Bikes with crunches -thats 4 low/4 high and then superset into 10 pushups for 3 rounds no break. Terribad pushup people -you know the drill….4 count Negatives!
40/60/80 Jumping Lunges -no break till done!
200 Short Arm Jacks at rapiod fire intensity
Side Plank 1minute hold into 30 up/downs. No break.
Thats it for yall -holler if you need further instruction or screaming over speaker phone -no extra charge. This is a 3 round routine.
Gym Heads:
Grab a rower and go no less than 34 rpm’s for 8 minutes str8.
Stretch as above.
Full Body Circuit Training (Machines): Thats
-Squats or Leg Press: (wide feet and toes past knees at full range drops)
- Leg Extension (the one you sit in and raise your legs from 45 to 90): Use 3/3 count and DON”T lock out the knees at top -squeeze Quads instead while creating shake on the drops.
- Lying Hamstring Curl Machine: Same as above but squeeze glutes/hammys
-Lat Pulldowns: Lean back, tuck knees and use a wide grip. Pull down into chest while flexing your lats (wings), hold the clench 1 count then release on a 3 count.
-Cable Row: Use very narrow handles and focus on inside middle back pinch 3/3 count
- Chest Press or Bench: Chest out, elbows in. Don’t lock elbows out at the top but clench pecs instead (hard!!!) Breath!!!!!
-Chest Flyes: Same as above but be careful not to over extend on the out (bad 4 shoulder). 1 count blood clench while on the squeeze.
-Calf Press/Raise Machine: You know the drill. Go heavy and lock out your knees while playing see-saw with your toes’ies -they’re great!!
You’ll start from first move and quickly move thru this circuit until you finish 1 round THEN you break for 45 seconds. 4 rounds in total.
Reps are 15/12/10/8 while increasing weight every round.
Good luck and keep your form tight!!!!!
~Gregory
