A workout that gives enough time to muscle and strength gain, cardio, recuperation and life in between.
Day One -
10 mins Upper Body Dynamic Stretching
Explosive Plyto Pull Ups (3-4 reps x 8-10 sets)
Static L-Sit Pull Up holds (20-30secs x 8-10 sets)
Explosive Plyto Pull Ups (3-4 reps x 8-10 sets)
Static L-Sit Pull Up holds (20-30secs x 8-10 sets)
10 mins Upper Body Static Stretching
Walk Home Cool Down!
Day Two - Rest
Day Two - Rest
Day Three - Cardio or Joint Mobility Drills (30 - 45 mins)
Day Four - Rest
Day Four - Rest
Day Five -
10 mins Lower Body Dynamic Stretching
Interval Hill Runs 20mins
Weighted Crickets AKA Knee Jumps (6 - 8 reps x 8-10 sets)
Weighted Crickets AKA Knee Jumps (6 - 8 reps x 8-10 sets)
10 mins Lower Body Static Stretching
Walk Home Cool Down!
Day Six - Rest
Day Seven - Cardio or Joint Mobility Drills (30 - 45 mins)
Day Eight - Rest
Day Nine -
10 mins Upper Body Dynamic Stretching
Bar Dips (3-4 reps x 8-10 sets)
Static L-Sits Dips (held at top) (20-30 secs x 8-10 sets)
10 mins Lower Body Stretching
Walk Home Cool Down!
Day Ten - Rest
Day Eleven - Cardio or Joint Mobility Drills (30 - 45 mins)
Day Twelve - Rest
Day Thirteen -
10 mins Lower Body Dynamic Stretching
Interval Hill Runs 20mins
Deadlifts (8-10 reps x 8 - 10 sets)
10 mins Lower Body Stretching
Walk Home Cool Down!
Day Fourteen - Rest
Day Fifteen - Cardio or Joint Mobility Drills
(30 - 45 mins)
Day Sixteen
- Rest
(Work hard on each set and take up to 2-3mins rest in between).
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