Workout Routines
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Workout Routines
OBJECTIVES: Cardiovascular conditioning, weight loss, lean muscle mass, muscle workout
WORKOUT DURATIONS: 30-45 minutes
Day 1: Physical fitness test
Always begin the week with the standard physical fitness test, or PFT, to gauge our progress. Record your time and tract all of your progress..
3 mile timed run (Outside or treadmill)
Maximum number of abdominal crunches in 2 minutes
Maximum number of pull ups or push ups before dropping
Day 2: Cycling,
I typically do this workout routine in a park at a playground, but if you have access to a fitness facility, you can complete it there as well. The key here is keeping the pace up.
Day 3:
Warm up with a 5 - 10 minute moderately paced run
Pyramid Circuit
1 pull up, 10 push ups, 1 dip
2 pull ups, 10 push ups, 2 dips
3 pull ups, 10 push ups, 3 dips
4 pull ups, 10 push ups, 4 dips
5 pull ups, 10 push ups, 5 dips
50 abdominal crunches
5 pull ups, 10 push ups, 5 dips
4 pull ups, 10 push ups, 4 dips
3 pull ups, 10 push ups, 3 dips
2 pull ups, 10 push ups, 2 dips
1 pull up, 10 push ups, 1 dip
50 abdominal crunches
Add or subtract repetitions as your strength increases. For instance, once you can complete this circuit, add a 6th level in (6 pull ups, 10 push ups, 6 dips) and so on, then work your way back down.
Day 4 lose weight workout routines: Running
½ mile warm up
¼ mile sprint
¼ mile rest
¼ mile sprint
¼ mile rest
¼ mile sprint
¼ mile rest
¼ mile sprint
¼ mile rest
½ mile cool down
Day 5: Lower Body Circuit
10 minute moderate run
Squat Jumps x 15
Lateral Hurdle Jumps x 15
Split Squat Jumps x 15
Repeat sequence 3 times
10 minute moderate run
This routine is great when traveling including at resorts when you have access to a pool and want to keep the all-inclusive calories moderated. They key to this routine is that it's highly adaptable to your current fitness level. You can alter the circuits, swimming, and running to suit you. Best of all, it's convenient.
Workout Routines
Great Five Minute Workout Plan Below in Video
VIDEO
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