First, some daily motivation from www.theberry.com
This is the third workout I created for my friend I'm training.. well.. kinda training.. practise training. Also, I kinda created it, took the run from a workout website.. can't remember which one..
Cardio: 1. Run outside 20 mins
2. The 20-Minute, 300-Calorie Treadmill Challenge
To
get your best body in less time, try this 20-minute run-walk from Aundrea
Hasselbach, founder of tread20.com. You'll blast fat and calories and tone
your lower body.
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Minutes: 0:00-3:00
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Miles Per Hour: 3.0
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Incline: 1
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Minutes: 3:00-3:30
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MPH: 3.5
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Incline: 2
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Minutes: 3:30-4:00
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MPH: 3.5
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Incline: 4
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Minutes: 4:00-4:30
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MPH: 3.5
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Incline: 6
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Minutes: 4:30-5:00
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MPH: 3.5
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Incline: 7
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Minutes: 5:00-6:00
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MPH: 4.0
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Incline: 1
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Minutes: 7:00-7:30
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MPH: 4.5
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Incline: 2
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Minutes: 7:30-8:00
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MPH: 4.5
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Incline: 4
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Minutes: 8:00-8:30
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MPH: 4.5
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Incline: 6
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Minutes: 8:30-9:00
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MPH: 4.5
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Incline: 7
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Minutes: 9:00-10:00
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MPH: 3.5
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Incline: 1
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Minutes: 10:00-11:00
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MPH: 6.0
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Incline: 1
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Minutes: 11:00-12:00
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MPH: 3.5
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Incline: 1
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Minutes: 12:00-12:30
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MPH: 5.0
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Incline: 2
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Minutes: 12:30-13:00
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MPH: 5.0
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Incline: 4
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Minutes: 13:00-13:30
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MPH: 5.0
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Incline: 6
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Minutes: 13:30-14:00
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MPH: 5.0
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Incline: 7
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Minutes: 14:00-16:00
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MPH: 3.5
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Incline: 1
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Minutes: 16:00-17:00
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MPH: 6.0
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Incline: 1
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Minutes: 17:00-20:00
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MPH: 3.0
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Incline: 1
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Circuit:
1. Bench squat
jumps (12)
2. Side plank rotation
In a right-side plank position (A), brace your abs and reach your left hand toward the ceiling (B). Slowly tuck your left arm under your body and twist forward until your torso is almost parallel to the floor (C). Return to the side plank. That's 1 rep. Do 2 or 3 sets of 5 to 10 reps on each side, resting for 1 minute between sets.
In a right-side plank position (A), brace your abs and reach your left hand toward the ceiling (B). Slowly tuck your left arm under your body and twist forward until your torso is almost parallel to the floor (C). Return to the side plank. That's 1 rep. Do 2 or 3 sets of 5 to 10 reps on each side, resting for 1 minute between sets.
3. Inner thigh
Lunges with 20-25lb weight (15)
4. Facedown hip external rotation
Do It: Lie facedown on the floor with your arms folded under your head, legs extended straight behind you. Bend your right leg, knee pointed out, and place your foot on the back of your left knee, keeping both hips on the floor. Contract your right butt cheek and lift your right knee a few inches off the floor without raising your hip. Pause, then return to the starting position. Complete all reps on the right side, then repeat on the left side.
Do It: Lie facedown on the floor with your arms folded under your head, legs extended straight behind you. Bend your right leg, knee pointed out, and place your foot on the back of your left knee, keeping both hips on the floor. Contract your right butt cheek and lift your right knee a few inches off the floor without raising your hip. Pause, then return to the starting position. Complete all reps on the right side, then repeat on the left side.
5. Hip Thigh Raise
Lie on your back with your right knee bent and your left leg extended. Rest your arms on the floor, palms up, at shoulder level with your hips about 2 inches off the floor (A). Raise your hips to form a straight line from your shoulders to your left foot (B). Hold for 2 counts, then return to start. That's 1 rep. Do 10 to 15 reps on each side. To make it harder, cross your arms over your chest.
Lie on your back with your right knee bent and your left leg extended. Rest your arms on the floor, palms up, at shoulder level with your hips about 2 inches off the floor (A). Raise your hips to form a straight line from your shoulders to your left foot (B). Hold for 2 counts, then return to start. That's 1 rep. Do 10 to 15 reps on each side. To make it harder, cross your arms over your chest.
6. Plank With Arm Lift
Get into the plank position (toes and forearms on the floor, body lifted). Your body should form a straight line (A). Brace your abs and carefully shift your weight to your right forearm. Extend your left arm in front of you (B) and hold for 3 to 10 seconds. Slowly bring your arm back in. Repeat with the right arm. That's 1 rep. Do 2 or 3 sets of 5 to 10 reps, resting for 1 minute between sets.
7. Stability Ball Back Extension
Do it: Lie facedown on a stability ball, hands behind your head, feet against a sturdy object. Squeeze your glutes and lift your torso up until your body forms a straight line. Hold for one or two seconds. Slowly return to start. That's one rep.
Have a great week everyone!!!
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