Yesterday was a nice sammich day… I got a good WO in too! But my time at the gym was hardly bareable. Some people really need to learn how to wipe their asses right and do their laundry more often…
What did I do yesterday?
- Work
- lunch
- nap
- dinner
- Coachs Regimen
2 min warmup, eg: run in place, jumping jack, sidestep, mountain climber, skip rope, or shadow boxing.
1 min leg lift
1 min squat: down and hold 5 sec, up, and immediately down, hold for 5 sec… repeat until 1 minute is up
1 min push up, all the way up, all the way down… as many as you can do in 1 minute. Try to top last week’s high count.
1 min crunch, left 20 sec, front 20 sec, right 20 sec.
1 min RRJ (Form a human ball, Rock back, Roll forward, Jump up, 3 jumping jack…)
1 min push up, mix it up. such as go down slowly (3 seconds), then come up as quickly as you can… then go down quickly, and this time come up slowly. Take 5 seconds breaks if you have to.
1 min squat, continuous.
1 min model post. 30 sec on each side.
1 min knee hug… both variations.
- 1hour gym time
- 30min elliptical cardio/interval
- Backward leg press x 50 bilateral @60lbs
- row machine (paddlers variation) x100 @25lbs
- lower back/gleut press x 50 @50lbs
- Seated calf press x 50 @55lbs
