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Giving thanks for the rest day yesterday . . . were gonna take it up a notch.
Morning
Run 6 miles in 50 min. or less
Break
100 push-ups
100 sit-ups
Afternoon
Bum-buster part tres
Phase one:
4 Reps
40 Hip Raises
20 Clamshells
20 Bird Dog...
Okay, it's called Mountain Biking.
Lets shoot for 8 miles off road.
Should be pretty quick.
If you wanna be a roadie (ride on the road) double the milage.
Remember to stretch afterward. And keep the INTENSITY UP!
Lets work on those wimpy arms some more.
Warm up:
50 Push-ups
Work-out:
Do once in the morning and once again later in the day.
10 Pull-ups
1 min. rest
9 Pull-ups
1 min. rest
8 Pull-ups
1 min. rest
7 Pull-ups
1 min. rest
6 Pull-ups
45 sec....
More work on the Gluteus to make it Maximus.
Phase one:
3 Reps
20 Hip Raises
20 Clamshells
20 Bird Dog Kicks
Phase two:
Do one set, time it, rest for double that, then repeat . . . twice!
40 Air Squats
20 each side Lunges
20 each side Lunge...
